Squash Caponata

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
67%
Squash Caponata
40 min.
8
187kcal

Suggestions

Ingredients

  • medium butternut squash peeled cut into small cubes ( 1/2-inch)
  • tablespoon capers drained
  • medium size stalks celery cut into thin rounds
  • cloves garlic grated peeled
  • tablespoons golden raisins 
  • tablespoon granulated sugar 
  • 12  olives green pitted chopped
  • servings kosher salt 
  • tablespoons olive oil extra-virgin divided
  • medium onion peeled finely chopped
  • tablespoon oregano dried
  • cup san marzano plum tomatoes whole canned drained
  • tablespoons red wine vinegar 
  • large zucchini halved lengthwise thinly sliced

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 350 degrees F.
  3. In a medium bowl, toss the squash with the sugar and half of the olive oil. Season with salt and stir in the oregano. Arrange the squash in a single layer on a baking sheet and place it in the center of the oven. Cook until the squash is tender but still holds its shape and is somewhat firm, 15 to 20 minutes.
  4. In a small bowl, combine the red wine vinegar and the raisins. Set aside.
  5. Heat a medium skillet and add a little of the remaining olive oil. When it begins to smoke lightly, add the onions and garlic. Season with salt and cook until they are translucent, 2 to 3 minutes.
  6. Transfer to a bowl and stir in the tomatoes, celery, zucchini, capers, and olives. Stir to blend. Refrigerate.
  7. When the squash is cooked, remove from the oven and allow it to cool. Stir it into the onion mixture. Stir in the raisins and vinegar. Taste for seasoning. Refrigerate until ready to serve.

Nutrition Facts

Calories187kcal
Protein7.13%
Fat29.49%
Carbs63.38%

Properties

Glycemic Index
34.22
Glycemic Load
3.64
Inflammation Score
-10
Nutrition Score
20.817391198614%

Flavonoids

Naringenin
0.2mg
Apigenin
0.43mg
Luteolin
0.2mg
Isorhamnetin
0.69mg
Kaempferol
1.57mg
Myricetin
0.05mg
Quercetin
5.38mg

Nutrients percent of daily need

Calories:187.31kcal
9.37%
Fat:6.77g
10.42%
Saturated Fat:0.99g
6.2%
Carbohydrates:32.76g
10.92%
Net Carbohydrates:26.71g
9.71%
Sugar:11.49g
12.77%
Cholesterol:0mg
0%
Sodium:344.37mg
14.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.69g
7.37%
Vitamin A:20442.38IU
408.85%
Vitamin C:59.8mg
72.49%
Manganese:0.65mg
32.39%
Potassium:1044.02mg
29.83%
Vitamin E:4.11mg
27.42%
Vitamin B6:0.5mg
25.08%
Fiber:6.05g
24.19%
Magnesium:88.97mg
22.24%
Folate:84.48µg
21.12%
Vitamin K:19.84µg
18.9%
Vitamin B1:0.25mg
16.57%
Vitamin B3:2.95mg
14.76%
Calcium:132.41mg
13.24%
Iron:2.16mg
12.02%
Copper:0.24mg
11.87%
Phosphorus:114.42mg
11.44%
Vitamin B5:1.01mg
10.12%
Vitamin B2:0.14mg
8.51%
Zinc:0.68mg
4.52%
Selenium:1.46µg
2.09%