Fig and Fennel Caponata

Vegetarian
Vegan
Dairy Free
Health score
7%
Fig and Fennel Caponata
35 min.
8
225kcal

Suggestions

Ingredients

  • servings grilled bread for serving
  • tablespoons capers drained
  • cups fennel bulb 1 large
  •  calimyrna figs dried
  • tablespoons flat-leaf parsley chopped
  •  garlic cloves thinly sliced
  • 0.5 cup olives green such as cerignola pitted coarsely chopped
  • servings kosher salt and pepper black freshly ground
  • 2.5 tablespoons brown sugar light packed
  • tablespoons olive oil good
  • 0.3 cup orange juice freshly squeezed
  • teaspoon orange zest grated
  • 1.5 cups onion red
  • 0.3 cup sherry vinegar good
  • cup tomatoes in purée such as redpack canned crushed

Equipment

  • frying pan

Directions

  1. Watch how to make this recipe.
  2. Heat the olive oil over medium heat in a 10-inch saute pan.
  3. Add the onions and fennel and saute for 7 to 8 minutes, stirring occasionally, until softened.
  4. Add the garlic and cook for one more minute. Stir in the vinegar, tomatoes, figs, and brown sugar, stirring to coat everything with the tomatoes. Stir in the capers, olives, orange zest, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper.Bring to a boil, then lower the heat and simmer for 8 to 10 minutes, until thickened. Stir in the orange juice and parsley. Taste for seasonings; the caponata should be very highly seasoned.
  5. Serve the caponata warm or at room temperature with slices of grilled bread.

Nutrition Facts

Calories225kcal
Protein8.23%
Fat31.45%
Carbs60.32%

Properties

Glycemic Index
46.96
Glycemic Load
14.45
Inflammation Score
-6
Nutrition Score
11.780000116514%

Flavonoids

Cyanidin
0.25mg
Catechin
0.8mg
Epicatechin
0.25mg
Eriodictyol
0.25mg
Hesperetin
1.23mg
Naringenin
0.22mg
Apigenin
3.24mg
Luteolin
0.08mg
Isorhamnetin
1.5mg
Kaempferol
2.85mg
Myricetin
0.25mg
Quercetin
12.38mg

Nutrients percent of daily need

Calories:224.75kcal
11.24%
Fat:8.18g
12.58%
Saturated Fat:1.18g
7.35%
Carbohydrates:35.29g
11.76%
Net Carbohydrates:30.47g
11.08%
Sugar:17.8g
19.77%
Cholesterol:0mg
0%
Sodium:375.5mg
16.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.81g
9.62%
Vitamin K:47.67µg
45.4%
Manganese:0.58mg
28.87%
Vitamin C:16.66mg
20.19%
Fiber:4.82g
19.27%
Vitamin B1:0.2mg
13.27%
Selenium:8.97µg
12.82%
Potassium:426.57mg
12.19%
Folate:48.56µg
12.14%
Vitamin B3:2.42mg
12.09%
Iron:2.13mg
11.82%
Vitamin E:1.73mg
11.54%
Vitamin B6:0.2mg
10.2%
Calcium:95.38mg
9.54%
Copper:0.19mg
9.5%
Magnesium:37.45mg
9.36%
Vitamin B2:0.14mg
8%
Phosphorus:78.42mg
7.84%
Vitamin A:350.99IU
7.02%
Vitamin B5:0.59mg
5.93%
Zinc:0.59mg
3.95%