Recipes · Italian · Appetizers
Caponata
One serving has 520 kcal and 6 g protein, and at least a fifth of a woman's daily need of manganese (92%), copper (62%), vitamin K (62%), vitamin E (55%), fiber (37%) and pyridoxine (31%). Ready in 50 minutes.
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- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (486 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: celery, sulphite
Ingredients
- 200 g Eggplant, raw
- 60 g Celery, raw
- 40 g Onions, raw
- 80 g Tomatoes, canned, crushed
- 30 g Olives, green
- 10 g Capers
- 15 g Vinegar, red wine
- 10 g Sugar
- 30 g Olive oil
- 10 g Pine nuts
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Cube the eggplant and fry in the olive oil over medium-high heat until golden and softened, about 8-10 minutes; remove.
- Sauté the celery and onion in the same pan for about 5 minutes.
- Add the crushed tomato, olives and capers, and simmer for 10 minutes.
- Return the eggplant to the pan, stir in the vinegar and sugar, and simmer for 5 minutes more until the sweet-and-sour flavors meld.
- Stir in the pine nuts and season with the salt and pepper.
- Cool to room temperature before serving; caponata is traditionally served at room temperature or chilled.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 520 kcal | 25% |
| Carbohydrates | 36.2 g | |
| Water | 394 mL | |
| Fiber | 10.9 g | 37% |
| Protein | 6.1 g | 13% |
| Tryptophan | 0.05 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.3 g | |
| Lysine | 0.23 g | |
| Methionine | 0.06 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.23 g | |
| Histidine | 0.11 g | |
| Fat | 42.3 g | |
| Monounsaturated | 27.3 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.9 g | |
| Saturated | 5.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 102 mg | 10% |
| Copper | 0.56 mg | 62% |
| Iron | 2.8 mg | 16% |
| Magnesium | 87.3 mg | 28% |
| Manganese | 1.6 mg | 92% |
| Phosphorus | 161 mg | 23% |
| Potassium | 992 mg | 21% |
| Selenium | 2 µg | 4% |
| Sodium | 1,100 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 90.2 µg | 23% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 40.8 mg | 10% |
| Vitamin A | 30.9 µg | 4% |
| Vitamin C | 17.2 mg | 23% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 8.2 mg | 55% |
| Vitamin K | 55.6 µg | 62% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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