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Caponata – Aubergine Stew {Vegan}

Caponata – Aubergine Stew {Vegan}

Prep Time
5 mins
Cook Time
5 mins
Total Time
45 mins
Servings: 4
Calories: 208 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 2 medium aubergine eggplant cut into 1-cm cubes
  • salt
  • ground black pepper
  • 2 tbsp olive oil
  • 2 onions peeled and finely chopped
  • 0.5 tsp garlic paste
  • 6 large plum tomatoes, peeled de-seeded and chopped
  • 2 tbsp balsamic vinegar
  • 1 TBPS maple syrup
  • 1 tbsp finely grated dark chocolate
  • 2 tbsps capers rinsed
  • 50 g (2oz) pitted green olives, sliced
  • A handful of chopped fresh herbs to garnish

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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

Calories 208kcal (10%) Carbohydrates 26g (9%) Protein 4g (8%) Fat 11g (17%) Saturated Fat 2g (10%) Sodium 319mg (13%) Potassium 860mg (25%) 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

% 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.