Katel's Caponata

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
58%
Katel's Caponata
90 min.
4
481kcal

Suggestions

This caponata recipe is a delicious and versatile Sicilian dish that can be served as a side, appetizer, or even a main course. With a perfect balance of sweet and sour flavors, it's a great way to elevate your everyday meals. The star ingredient, eggplant, is paired with a host of other vegetables, herbs, and spices, creating a dish that's not only flavorful but also packed with nutrients. This vegetarian and vegan-friendly dish is also gluten-free and dairy-free, making it an inclusive option for various dietary preferences and restrictions.

What sets this caponata apart is the addition of raisins, pine nuts, and a variety of olives, giving it a unique twist. The recipe is straightforward and easy to follow, with a cooking time of about 90 minutes. It yields four servings, making it perfect for a small gathering or as a side dish for a larger group. The health score of 58% indicates that this dish is a nutritious option, and with a glycemic index of 169.22 and a glycemic load of 23.88, it's a great choice for those mindful of their blood sugar levels.

The recipe also includes a detailed list of ingredients, with specific quantities tailored to create the perfect flavor profile. The directions are clear and concise, ensuring that even novice cooks can follow them with ease. So, if you're looking for a flavorful, healthy, and versatile dish to add to your repertoire, Katel's Caponata is definitely one to try!

Ingredients

  • teaspoon pepper black
  • 0.3 cup capers drained
  • 1.5 cups celery sliced ( 1/)
  • cups eggplant cut into 1-inch cubes)
  • 0.3 cup basil fresh chopped
  • 0.3 cup basil fresh chopped
  •  garlic clove minced ()
  •  garlic clove 
  • teaspoon pepper fresh black
  • 0.8 cup kalamata olives green black sliced ()
  • 0.5 cup juice of lemon 
  • 0.5 cup olive oil 
  • large onion chopped ()
  • tablespoon oregano fresh minced
  • 0.5 cup parsley fresh italian chopped
  • 0.5 cup pinenuts toasted
  • 0.5 cup raisins 
  •  bell pepper green red cut into 1-inch chunks)
  • tablespoon salt 
  • 0.3 cup sugar 
  • tablespoons tomato paste 
  • 2.5 lbs tomatoes diced seeded ( and )
  • 0.5 cup vinegar 5%
  • cups zucchini diced

Equipment

  • bowl
  • pot
  • dutch oven

Directions

  1. Heat olive oil in a 5- or 6-quart enameled cast iron casserole or Dutch oven.
  2. Add eggplant, zucchini, and onions and saute for 5 minutes until lightly golden.
  3. Add the remaining ingredients to pot; stir gently but thoroughly and simmer, covered, for 30 minutes, stirring occasionally.
  4. Remove lid and simmer for about 10 minutes more or until thick (this will depend on the juiciness of the tomatoes). If needed add paste to thicken.Spoon relish into hot sterlized jars leavin 1/2 inch headspace.
  5. Remove air bubbles.Wipe rims and cap.
  6. Place jars on rack completely covering the jars with 1-2 inches of water, heating the water to a rolling boiling (212 degrees f).Process in a boiling water bath for 15 minutes for half-pint (250 mL) jars and 20 minutes for pint (500 mL) jars. Adjust times for altitude.
  7. Remove and leave in draft free place 24 hour.check for sealing and lable.If a jar is not sealed, refrigerate and reprocess within 24 hours or refrigerate and consume within three days.Store out of light in a cool dry place.
  8. Serve at room temperature in a bowl surrounded by sliced French or Italian bread or cucumber rounds, or as a salad on romaine leaves.

Nutrition Facts

Calories481kcal
Protein8.23%
Fat38.72%
Carbs53.05%

Properties

Glycemic Index
169.22
Glycemic Load
23.88
Inflammation Score
-10
Nutrition Score
38.292608903802%

Flavonoids

Delphinidin
105.4mg
Eriodictyol
1.49mg
Hesperetin
4.41mg
Naringenin
2.35mg
Apigenin
17.27mg
Luteolin
3.47mg
Isorhamnetin
3.76mg
Kaempferol
15.36mg
Myricetin
1.63mg
Quercetin
37.93mg

Nutrients percent of daily need

Calories:481.22kcal
24.06%
Fat:22.59g
34.75%
Saturated Fat:2.47g
15.44%
Carbohydrates:69.64g
23.21%
Net Carbohydrates:54.33g
19.76%
Sugar:33.69g
37.43%
Cholesterol:0mg
0%
Sodium:2574.42mg
111.93%
Alcohol:0g
100%
Protein:10.8g
21.6%
Vitamin K:206.46µg
196.63%
Vitamin C:135.23mg
163.91%
Manganese:2.88mg
144.05%
Vitamin A:3966.27IU
79.33%
Fiber:15.3g
61.21%
Potassium:1916.11mg
54.75%
Vitamin B6:0.89mg
44.72%
Vitamin E:6.44mg
42.93%
Copper:0.83mg
41.74%
Folate:151.71µg
37.93%
Magnesium:149.55mg
37.39%
Phosphorus:307.88mg
30.79%
Iron:4.99mg
27.73%
Vitamin B1:0.38mg
25.6%
Vitamin B3:4.85mg
24.25%
Vitamin B2:0.35mg
20.58%
Calcium:174.51mg
17.45%
Zinc:2.61mg
17.39%
Vitamin B5:1.2mg
11.96%
Selenium:3.49µg
4.98%
Source:Food.com