Always check the labels of the products you use.
Method
- 1
Get started. Toss the eggplant with the salt in a bowl. Move to to a colander or strainer and put over the bowl. Let tip off the liquid for I hour. Rinse the eggplant well plus pat it dry using paper towels.
- 2
Step 2. Line a rimmed baking tray with several layers of paper towels. In a big, preferably nonstick pot or skillet over a mid-sized flame, warm 1/2 cup oil till hot but not smoking. Tip in the eggplant and sauté till nicely golden brown on all sides and sorta tender, around 10 minutes. Move the eggplant to the baking tray lined with paper towels to tip off the liquid using a slotted spoon.
- 3
Step 3. Tip in the celery plus the fennel to the pot or skillet plus heat, mixing, for 1 minute. Tip in the zucchini and sauté for 3 minutes. Move the vegetables to the paper towels along using the eggplant. Tip in the rest of the oil to the pot or skillet and, still over a mid-sized flame, sauté the garlic and onion till golden, around 5 minutes.
- 4
Mix. Mix in the tomatoes, olives, capers, raisins, vinegar, plus sugar plus heat, mixing now and then, for 10 minutes. Return the set-aside eggplant, celery, fennel, plus zucchini to the tomato mixture plus heat for 10 minutes, mixing or folding the vegetables now and then and ever so lightly so as not to break up the pieces plus turn the mixture to mush. Taste and add salt if it needs it with salt and pepper.
- 5
Chill. Carefully move the eggplant caponata to a wide, shallow dish and leave till it is cold for 1 hour. Put a lid on and chill for at least 8 hours plus up to a number of days. Around 1 hour before serving the eggplant caponata, take out it off the fridge, and bring it to room temperature. Scatter using the pine nuts, almonds, plus basil just before serving.
Storage
Keep covered in the fridge and use within a few days.
Free sugars
2 g per serving
4 % of the 50 g daily maximum · 8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
- saucepan
Nutrition per serving Calculated from USDA FoodData Central
Approximate: no weight for to 1/3 cup pine nuts, so it is not in the total. No nutrition labels are shown for this recipe until it is fixed.
| Per serving | Amount |
|---|---|
| Energy | 358 kcal |
| Protein | 3.4 g |
| Carbohydrate | 16.3 g |
| of which sugars | 10.4 g |
| of which free sugars | 2 g |
| Fat | 32.7 g |
| of which saturates | 4.4 g |
| Fibre | 4.2 g |
| Salt | 1.99 g |
Protein per 100 kcal
0.9 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
