Caponata

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Caponata
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
156
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie156 cal.(7 %)
Protein5 g(5 %)
Fat8 g(7 %)
Carbohydrates15 g(10 %)
Sugar added1 g(4 %)
Roughage7.3 g(24 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E5 mg(42 %)
Vitamin K28.7 μg(48 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.6 mg(43 %)
Folate167 μg(56 %)
Pantothenic acid1.2 mg(20 %)
Biotin12.1 μg(27 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C159 mg(167 %)
Potassium962 mg(24 %)
Calcium83 mg(8 %)
Magnesium57 mg(19 %)
Iron2.1 mg(14 %)
Iodine5 μg(3 %)
Zinc0.6 mg(8 %)
Saturated fatty acids1.2 g
Uric acid75 mg
Cholesterol0 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
2 Eggplant
2 yellow Bell pepper
1 stalk Celery
2 onions
8 Tomatoes
2 Tbsps olive oil
salt
1 pinch sugar
freshly ground white peppers
50 grams pitted black Olives (coarsely chopped)
1 tsp Caper
white balsamic vinegar
1 handful coarsely chopped Basil
How healthy are the main ingredients?
CeleryOliveolive oilBasilsugarEggplant

Preparation steps

1.

Rinse, trim and roughly chop the eggplant. Rinse the pepper, halve lengthwise, remove the seeds and white ribs and cut into pieces. Rinse the celery, remove the strings and slice. Peel the onions and cut them into pieces. Blanch the tomatoes in a pot of boiling water for 10 seconds. Drain, peel, quarter and remove the seeds. Heat the oil in a pressure cooker and saute the eggplant until browned. Add then the bell peppers, onion and celery, season with salt and pepper , cover and cook over high about 4 minutes. Release the steam, add the tomatoes, chopped olives and capers and cook uncovered until the vegetables are tender and the caponata is lightly thickened, about 5 minutes. Season with vinegar, salt, sugar and pepper.

2.

Stir in the chopped basil and let cool.

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