Caponata With Fennel, Olives and Raisins

May 11, 2023May 11, 20230 4
Delicious Caponata with Fennel, Olives and Raisins recipe for a Mediterranean-inspired meal
in Main

Prep

30 min

Cook

50 min

Ready In

1 hr 20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

6 tablespoons olive oil
1 1/2 lbs unpeeled eggplants , cut into 3/4-inch cubes
3 cups coarsely chopped red bell peppers
2 cups coarsely chopped fresh fennel bulbs ( about 1 medium )
6 large garlic cloves , chopped
1/2 cup pitted kalamata olive , coarsely chopped
1/2 cup golden raisin
1 1/4 cups tomato sauce
6 tablespoons red wine vinegar
3/4 cup chopped fresh basil
2 tablespoons sugar ( or to taste )

Nutrision Information

Servings Per Recipe
6
Calories
310
Sugar
14g
Fat
23g
Caponata is a Sicilian dish made of aubergine, tomato, and other vegetables. This vegetarian dish is a popular antipasto or side dish in Italian cuisine. The addition of fennel, olives and raisins, adds a unique flavour and texture to this classic dish. The dish is perfect to share for any occasion and can be served hot, cold or room temperature. This recipe is versatile and can be served on its own or as a topping on fish or poultry.

Instructions

1.Heat the olive oil in a large heavy pot over high heat.
2.Add the eggplant and sprinkle with salt and pepper. Cook until browned and tender, stirring occasionally, for about 10 minutes.
3.Transfer the eggplant to a large bowl, leaving as much oil as possible in the pot.
4.Add the bell peppers, fennel, and garlic to the pot and stir well. Cook until the vegetables are tender, about 15 minutes.
5.Mix in the olives, raisins, tomato sauce, vinegar, and sugar.
6.Simmer the mixture for about 20 minutes, until the sauce thickens and the vegetables are cooked through.
7.Stir in the basil and salt and pepper to taste.
8.Serve the Caponata hot with crusty bread or as a topping on grilled fish or poultry.

PROS

Caponata is a flavourful Mediterranean dish that is naturally plant-based and full of fresh vegetables.
High in fiber and low in calories, this dish is packed with nutrients and vitamins.

The eggplant in this dish is known to have anti-inflammatory properties that may help maintain healthy cholesterol levels and improve digestion.

CONS

Caponata contains a moderate amount of sugar, so it should be enjoyed in moderation for those monitoring their sugar intake.

This recipe includes a generous amount of olive oil which may contribute to a high intake of fat, but olive oil is a healthy source of monounsaturated fats.

HEALTH & BENEFITS

Caponata is rich in vitamins and minerals with high antioxidant properties. The eggplant in this dish is high in dietary fiber, potassium, and magnesium which may reduce the risk of heart disease. Olives contain beneficial phytochemicals that may help to protect against cancer and reduce inflammation. Raisins are a good source of iron and other essential minerals.

Print

Leave a Reply

Your email address will not be published.