Caponata – Aubergine Stew {Vegan}
User Reviews
4.6
27 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
40 mins
-
Total Time
45 mins
-
Servings
4
-
Calories
208 kcal
-
Course
Main Course
-
Cuisine
Italian
Caponata – Aubergine Stew {Vegan}
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Caponata – Aubergine Stew {Vegan}
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Ingredients
- 2 aubergine eggplant cut into 1-cm cubes, medium
- salt
- black pepper ground
- 2 tbsp olive oil
- 2 onion peeled and finely chopped
- 0.5 tsp garlic paste
- 6 plum tomato large, peeled, de-seeded, chopped
- 2 tbsp balsamic vinegar
- 1 maple syrup tablespoons (TBPS
- 1 tbsp dark chocolate finely grated
- 2 tbsps capers rinsed
- 50 g green olives pitted, sliced
- fresh herbs a handful, chopped, to garnish
Instructions
- Add aubergine cubes into a large colander, sprinkle on 2 tsp of salt and mix. Then set aside for about 30 mins to allow the aubergine juices to be drawn out. Rinse them and pat dry with a kitchen towel.
- In the meantime, heat 1 tbsp of olive oil in a large pot over low heat. Add the onion, and garlic and sauté for 8-10 mins until soft. Add the tomatoes and cook for a further 5 mins.
- Then mix in the balsamic vinegar, maple syrup, chocolate, capers and olives to the pot and simmer for another 5 to10 mins, stirring regularly then switch off the heat.
- In a large frying pan, heat the remaining oil over medium heat, then fry the aubergine for 5 mins, stirring occasionally, until golden and tender. Then transfer them into the tomato sauce.
- Bring the pot back to a simmer and cook for about 10 mins, then switch off the heat, cover, and leave until completely cooled. Adjust the seasoning.
- Serve straight away or refrigerate for a day or so before serving topped with fresh chopped herbs.
Notes
- Slightly adapted from Hugh Fearnley Whittingstall.
Nutrition Information
Show Details
Calories
208kcal
(10%)
Carbohydrates
26g
(9%)
Protein
4g
(8%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Sodium
319mg
(13%)
Potassium
860mg
(18%)
Fiber
9g
(36%)
Sugar
15g
(30%)
Vitamin A
875IU
(18%)
Vitamin C
21.9mg
(24%)
Calcium
52mg
(5%)
Iron
1.5mg
(8%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 208 kcal
% Daily Value*
| Calories | 208kcal | 10% |
| Carbohydrates | 26g | 9% |
| Protein | 4g | 8% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Sodium | 319mg | 13% |
| Potassium | 860mg | 18% |
| Fiber | 9g | 36% |
| Sugar | 15g | 30% |
| Vitamin A | 875IU | 18% |
| Vitamin C | 21.9mg | 24% |
| Calcium | 52mg | 5% |
| Iron | 1.5mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.6
27 reviews
Excellent
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