Italian Vegetable Caponata

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Italian Vegetable Caponata
45 min.
10
83kcal

Suggestions

Ingredients

  • tablespoon balsamic vinegar 
  • 0.3 teaspoon pepper black freshly ground
  • 14.5 ounce canned tomatoes diced undrained canned
  • teaspoon capers coarsely chopped
  • 0.5 cup celery chopped (1 stalk)
  • 1.5 pounds eggplant cubed
  • large fennel bulb with stalks ( 1 pound)
  •  garlic cloves minced
  • 0.3 cup golden raisins 
  • 0.3 cup kalamata olives pitted coarsely chopped
  • tablespoon brown sugar light
  • tablespoon olive oil 
  • 0.5 cup onion chopped ()
  • 0.8 teaspoon salt 
  • cup zucchini cubed ( 1 small)

Equipment

  • dutch oven

Directions

  1. Remove and discard fennel stalks. Trim tough outer leaves from fennel bulb.
  2. Cut bulb in half through base.
  3. Cut out small pyramid-shaped core from each half; discard.
  4. Place cored fennel cut sides down; slice crosswise into 4 thick slices.
  5. Cut slices into cubes. Set aside.
  6. Heat oil in a Dutch oven over medium-high heat.
  7. Add fennel, eggplant, and next 4 ingredients; saut 10 minutes.
  8. Add tomatoes and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer 15 minutes, stirring occasionally. Uncover and cook 13 minutes or until most of liquid evaporates.
  9. Remove from heat; stir in balsamic vinegar.
  10. Caponata (kap-oh-NAH-tah) is an eggplant-based dish that can be served alongside chicken, pork, or fish, or as an antipasto or condiment. Though most often served at room temperature, it's also good served warm or chilled.

Nutrition Facts

Calories83kcal
Protein9.48%
Fat22.2%
Carbs68.32%

Properties

Glycemic Index
35.57
Glycemic Load
4.42
Inflammation Score
-4
Nutrition Score
7.4308695948642%

Flavonoids

Delphinidin
58.3mg
Eriodictyol
0.25mg
Apigenin
0.15mg
Luteolin
0.08mg
Isorhamnetin
0.4mg
Kaempferol
0.46mg
Myricetin
0.02mg
Quercetin
2.29mg

Nutrients percent of daily need

Calories:83.23kcal
4.16%
Fat:2.29g
3.52%
Saturated Fat:0.35g
2.17%
Carbohydrates:15.85g
5.28%
Net Carbohydrates:11.61g
4.22%
Sugar:10.14g
11.27%
Cholesterol:0mg
0%
Sodium:307.27mg
13.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.2g
4.4%
Vitamin K:22.51µg
21.44%
Manganese:0.36mg
18%
Fiber:4.24g
16.95%
Vitamin C:11.59mg
14.05%
Potassium:476.77mg
13.62%
Vitamin B6:0.2mg
9.78%
Copper:0.19mg
9.25%
Folate:33.29µg
8.32%
Vitamin E:1.22mg
8.15%
Magnesium:28.13mg
7.03%
Vitamin B3:1.25mg
6.25%
Iron:1.1mg
6.09%
Phosphorus:57.41mg
5.74%
Vitamin B1:0.07mg
4.91%
Vitamin B2:0.08mg
4.82%
Calcium:45.75mg
4.57%
Vitamin B5:0.42mg
4.24%
Vitamin A:196.94IU
3.94%
Zinc:0.36mg
2.4%
Selenium:0.95µg
1.36%
Source:My Recipes