Ingredients:
- 1 red pepper , deseeded and diced
- fresh basil leaves ( optional) or mint leaf (optional)
Directions:
- Heat the oil in a deep frying pan over a medium heat. Add the onions, celery or fennel, red pepper, eggplant and salt, and sweat for at least 20-25 minutes or until the pepper and eggplants are very tender. Don't allow the mixture to catch on the bottom of the pan.
- Squish the tomatoes through a colander until the juices have gone and you are left with a pulp. Stir this into the vegetables and continue to cook gently for a few minutes.
- Stone and roughly chop the olives with the capers. Add to the vegetables with the sugar and vinegar, and cook for 10 minutes, until most of the liquid has evaporated. Stir in the pine nuts.
- To serve immediately as a side dish, wilt in the basil or mint leaves, if using. Alternatively, store in an airtight container in the fridge for up to 5 days and stir in the fresh herbs to serve. You can also freeze the caponata for up to 2 months.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 591.72 Kcal (2477 kJ) | ||
| Calories from fat | 458.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 50.89g | 78% | |
|---|---|---|---|
| Sodium | 832.03mg | 35% | |
| Potassium | 874.47mg | 19% | |
| Total Carbs | 32.27g | 11% | |
| Sugars | 21.72g | 87% | |
| Dietary Fiber | 10.72g | 43% | |
| Protein | 5.85g | 12% | |
| Vitamin C | 49mg | 82% | |
| Iron | 0.9mg | 5% | |
| Calcium | 67.5mg | 7% | |
| Amount Per 100 g | |||
| Calories | 125.95 Kcal (527 kJ) | ||
| Calories from fat | 97.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.83g | 78% | |
|---|---|---|---|
| Sodium | 177.1mg | 35% | |
| Potassium | 186.13mg | 19% | |
| Total Carbs | 6.87g | 11% | |
| Sugars | 4.62g | 87% | |
| Dietary Fiber | 2.28g | 43% | |
| Protein | 1.24g | 12% | |
| Vitamin C | 10.4mg | 82% | |
| Iron | 0.2mg | 5% | |
| Calcium | 14.4mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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