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Caponata Recipe

Looking for an easy Caponata recipe? Learn how to make Caponata using healthy ingredients.


Submitted by phatkat

Makes 12 servings



Great with pasta, couscous or bread.

Recipe Ingredients for Caponata

1000 grams Eggplant
8 stalk, medium (7-1/2" - 8" long) Celery
1000 grams Tomatoes, Red, Ripe
450 grams Onions
150 grams Olives, Ripe, Canned (Small-extra Large)
2 tbsp, drained Capers, Canned
1 oz (60 raisins) Raisins, Seedless
4 tbsp Olive Oil
4 serving Balsamic Vinegar
6 clove Garlic

Recipe Directions for Caponata

  1. For the caponata, the aubergine needs to be cut into uniform dice: slice it lengthways about 1cm thick, cut long strips the same size, then chop them into squares.

  2. Heat half the oil in a large sauté pan. Fry the onions for 3-4 mins until starting to soften, add the aubergine, then continue to cook for 8-10 mins until brown and soft. Tip into a colander over a bowl.

  3. Tip any oil from the bowl back into the pan and top it up with a splash of fresh oil. Fry the celery, tomatoes and the crushed garlic together. Sprinkle the sugar over, splash in the vinegar, then cook for 3-4 mins until the tomatoes start to release their juice.

  4. Tip the aubergine and onion back in with the celery. Scatter in the olives, capers and basil, then give everything a good stir. Cook for 5 mins until simmering, then season to taste. Turn off the heat, drizzle in the rest of the oil, then set aside.

Categories

Main Dish

Nutrition Facts
Serving Size 286.5g
Amount Per Serving
Calories
137
Calories from Fat
58
% Daily Value*
Total Fat
6.4g
10%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Sodium
381mg
16%
Potassium
444mg
13%
Total Carbohydrates
20.1g
7%
Dietary Fiber
4.5g
18%
Sugars
7.0g
Protein
2.4g
Vitamin A 14% Vitamin C 44%
Calcium 4% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
A-
  Good points
  • High in dietary fiber
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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