Caponata Stew Recipe

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


Submitted by vegnls

Makes 6 servings



from Vegetarian Times Caponata is a Sicilian stew traditionally made with fried eggplant and served at room temperature. This version gets its rich taste from simmered vegetables. Serve it with garlic toast, brown rice or Hummus Cakes.

Recipe Ingredients for Caponata Stew

1 medium eggplant, peeled and diced (about 3 1/2 cups)
2 tsp. olive oil
1 cup white onion, peeled and chopped
1 tbs. garlic, minced
1 tbs. jalapeño pepper, seeded and minced
8 oz. cremini mushrooms, chopped into 1/2-inch pieces (about 3 cups)
28 oz. tomatoes, diced (fire-roasted)
1/2 cup dry red wine or 1/4 cup red wine vinegar
2 tbs. capers, drained and rinsed
1 tsp. dried oregano

Recipe Directions for Caponata Stew

  1. Place eggplant in colander, and sprinkle generously with salt. Let stand 10 minutes. Rinse under cold water, and pat dry with paper towels.

  2. Heat oil in large pot or Dutch oven over medium heat. Add onion, garlic and jalapeño, and sauté 10 minutes, or until onion is softened and translucent. Add eggplant and mushrooms, and sauté 10 minutes more, or until vegetables are tender.

  3. Stir in tomatoes, 1 cup water, wine, capers and oregano. Bring to a boil, cover, reduce heat to low, and simmer 50 to 60 minutes, or until vegetables are tender. Season with salt and pepper.

Categories

Main Dish

Nutrition Facts
Serving Size 292.2g
Amount Per Serving
Calories
93
Calories from Fat
18
% Daily Value*
Total Fat
2.0g
3%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
97mg
4%
Potassium
719mg
21%
Total Carbohydrates
14.2g
5%
Dietary Fiber
4.9g
20%
Sugars
6.9g
Protein
3.3g
Vitamin A 23% Vitamin C 35%
Calcium 4% Iron 6%
* 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
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in niacin
  • High in phosphorus
  • Very high in potassium
  • High in riboflavin
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
  • Contains alcohol
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