Caponata
Nutritional values
(Percentage of daily recommendation)
| Calorie | 383 cal. | (18 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 15 g | (60 %) | ||
| Roughage | 11.4 g | (38 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 54.1 μg | (90 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 215 μg | (72 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 198 mg | (208 %) | ||
| Potassium | 1,310 mg | (33 %) | ||
| Calcium | 169 mg | (17 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 30 g |
Ingredients
- Ingredients
- 2 Eggplant
- 2 yellow Bell pepper
- 4 stalks Celery
- 2 onions
- 2 garlic cloves
- 4 Tomatoes
- 150 grams green Olives
- 2 Tbsps olive oil
- 40 grams Pine nuts
- 2 Tbsps sugar
- 3 Tbsps white balsamic vinegar
- 2 sprigs parsley
- 2 sprigs Basil
- 1 Tbsp Caper
- 1 Tbsp lemon juice
- salt
- 1 tsp honey
- freshly ground peppers
Preparation steps
Rinse, trim, and finely dice the eggplant. Rinse and trim the peppers. Cut in halve, and finely dice. Rinse, trim, and slice the celery. Peel and finely chop the onions and garlic. Blanch the tomatoes in boiling water, then remove. Peel and quarter the tomatoes, then remove the seeds and dice. Drain and halve the olives.
Heat the oil in a large skillet. Sweat the onions and the garlic, then add the eggplant and celery, and sauté for 1-2 minutes. Add the pine nuts, mix to combine, and cook briefly. Push the vegetables to the edge of the pan, then add the sugar to the center. Let caramelize lightly, then deglaze with the vinegar. Mix with the vegetables, then add the tomatoes and olives. Cook for 10 minutes, stirring occasionally, until al dente. Rinse and dry the herbs, then remove the leaves and chop. Drain and coarsely chop the capers. Mix the capers and herbs into the caponata. Mix in the honey and lemon juice, then season to taste with salt and pepper. Transfer into the prepared jars, seal tightly, and let cool completely.
