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Caponata Stew Recipe

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


Submitted by coachabbyturner

Makes 4 servings



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

3 1/2 cups eggplant, peeled and diced
2 tsp. olive oil
1 cup white onion, peeled and chopped
3 cloves garlic, minced
1 jalapeño pepper, seeded and minced
8 oz. cremini mushrooms, chopped
28 oz. Fire Roasted Diced Tomatoes
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 383.3g
Amount Per Serving
Calories
117
Calories from Fat
23
% Daily Value*
Total Fat
2.6g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
555mg
23%
Potassium
497mg
14%
Total Carbohydrates
19.4g
6%
Dietary Fiber
5.1g
20%
Sugars
9.9g
Protein
4.2g
Vitamin A 16% Vitamin C 61%
Calcium 7% Iron 10%
* 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
  • High in dietary fiber
  • High in manganese
  • High in niacin
  • High in potassium
  • High in riboflavin
  • Very high in selenium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • Very high in sugar
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