Easy caponata

Vegetarian
Vegan
Dairy Free
Health score
28%
Easy caponata
45 min.
6
174kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this Easy Caponata recipe, a delightful dish that is not only vegetarian but also vegan and dairy-free. Perfect as a side dish, this caponata is a celebration of fresh vegetables, aromatic herbs, and tangy notes that will tantalize your taste buds. With a preparation time of just 45 minutes, you can whip up this delicious dish for gatherings or a cozy family dinner.

The star of this recipe is the combination of finely chopped onions, celery, and colorful peppers, all gently cooked to perfection in olive oil. The addition of chargrilled aubergines and a medley of tomatoes creates a rich and hearty base, while capers and green olives add a delightful briny kick. A splash of red wine vinegar and a hint of sugar balance the flavors beautifully, making each bite a harmonious experience.

Whether served hot or at room temperature, this caponata pairs wonderfully with toasted baguette slices rubbed with garlic and drizzled with olive oil. It also makes a fantastic accompaniment to breadsticks, cured Italian meats, and olives, making it a versatile addition to any meal. Impress your guests with this easy-to-make dish that is sure to become a favorite in your culinary repertoire!

Ingredients

  • large onion finely chopped
  •  celery stalks finely chopped
  •  bell pepper red peeled chopped
  •  bell pepper yellow peeled chopped
  •  garlic cloves - 4 and 1 halved sliced
  • tbsp olive oil 
  • 100 deli counter drained roughly chopped in oil
  • 400 canned tomatoes chopped canned
  • tbsp capers 
  • handful olives green chopped
  • tbsp red wine vinegar 
  • tsp caster sugar 
  • large baguette toasted sliced

Equipment

    Directions

    1. Gently cook the onion, celery, peppers and garlic in the oil for 15-20 mins until soft. Tip in the rest of the ingredients, then simmer for 5 mins to heat through. Can be made up to a day ahead. Eat hot or at room temperature, on toasted bread rubbed with the cut garlic clove and drizzled or brushed with oil.
    2. Serve with breadsticks, cured Italian meats and olives.

    Nutrition Facts

    Calories174kcal
    Protein5.74%
    Fat62.08%
    Carbs32.18%

    Properties

    Glycemic Index
    55.14
    Glycemic Load
    4.65
    Inflammation Score
    -7
    Nutrition Score
    11.39565205574%

    Flavonoids

    Delphinidin
    14.28mg
    Apigenin
    0.05mg
    Luteolin
    0.37mg
    Isorhamnetin
    1.25mg
    Kaempferol
    2.06mg
    Myricetin
    0.09mg
    Quercetin
    7.86mg

    Nutrients percent of daily need

    Calories:174.34kcal
    8.72%
    Fat:12.69g
    19.52%
    Saturated Fat:1.77g
    11.07%
    Carbohydrates:14.8g
    4.93%
    Net Carbohydrates:11.68g
    4.25%
    Sugar:6.41g
    7.13%
    Cholesterol:0mg
    0%
    Sodium:215.04mg
    9.35%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:2.64g
    5.28%
    Vitamin C:71.03mg
    86.09%
    Vitamin E:3.04mg
    20.28%
    Vitamin A:829.6IU
    16.59%
    Manganese:0.31mg
    15.35%
    Vitamin B6:0.27mg
    13.68%
    Vitamin K:13.19µg
    12.57%
    Fiber:3.12g
    12.49%
    Potassium:376.66mg
    10.76%
    Copper:0.19mg
    9.67%
    Folate:37.7µg
    9.42%
    Iron:1.47mg
    8.16%
    Vitamin B1:0.12mg
    7.97%
    Vitamin B3:1.59mg
    7.94%
    Magnesium:25.94mg
    6.48%
    Vitamin B2:0.09mg
    5.37%
    Phosphorus:51.87mg
    5.19%
    Calcium:46.37mg
    4.64%
    Vitamin B5:0.4mg
    3.97%
    Selenium:1.93µg
    2.75%
    Zinc:0.41mg
    2.73%