Vegetable Caponata Stew Recipe

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


Submitted by vegnls

Makes 6 servings



adapted from VT Serve with crusty bread, or whole wheat pasta, couscous, or brown rice.

Recipe Ingredients for Vegetable Caponata Stew

2 T olive oil
1 medium eggplant, cubed
2 cups zucchini, quartered
1 red bell pepper, cut into 1/4" pieces
1 yellow bell pepper, cut into 1/4" pieces
1 1/2 cups leeks, chopped
2 T jalapeno, (one whole), diced
6 cloves garlic, chopped
1 1/2 cups mushrooms, quartered
2 tomatoes, chopped
28 oz. diced tomatoes
1 T rosemary, chopped
2 T capers
2 tsp dried oregano
1/4 cup vinegar, red wine (or dry red wine)
1 cup water
1/4 cup vegetable broth (optional)

Recipe Directions for Vegetable 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 leeks, garlic and jalapeño, and sauté 7 minutes, or until leeks are softened and translucent.

  3. Add eggplant and sauté for 5 minutes. Stir in rosemary and 1 tsp. oregano. Then add zucchini, peppers, and mushrooms, and sauté 7 minutes more, or until vegetables are tender.

  4. Stir in tomatoes, 1 cup water, vinegar, capers and oregano. Taste and if it's too tangy add some broth.

  5. 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 439.5g
Amount Per Serving
Calories
138
Calories from Fat
49
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
140mg
6%
Potassium
912mg
26%
Total Carbohydrates
20.5g
7%
Dietary Fiber
7.1g
28%
Sugars
10.0g
Protein
4.5g
Vitamin A 64% Vitamin C 144%
Calcium 7% Iron 11%
* 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
  • No cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in niacin
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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