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Tomato and Eggplant Caponata

 
Tomato and Eggplant Caponata
Image ©
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.82

$0.82 per serving

53 people like this recipe

53 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

10 vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan side dish
spoonacular Score:55%

Spoonacular Score: 55%

 

You can never have too many side dish recipes, so give Tomato and Eggplant Caponatan a try. This gluten free and vegan recipe serves 10 and costs 77 cents per serving. One serving contains 84 calories, 2g of protein, and 5g of fat. A few people made this recipe, and 53 would say it hit the spot. Head to the store and pick up ground cumin, celery, kalamatan olives, and a few other things to make it today. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 54%. This score is solid. Try Eggplant Caponata, Eggplant Caponata, and Eggplant Caponata for similar recipes.

Ingredients

Servings:
2 Tbsps
2 Tbsps balsamic vinegar
balsamic vinegar
1 Tbsp
1 Tbsp brown sugar
brown sugar
2 Tbsps
2 Tbsps capers
capers
0.5 tsps
0.5 tsps cayenne
cayenne
2 stalks
2 stalks celery
celery
1 tsp
1 tsp curry powder
curry powder
2 medium
2 medium eggplants
eggplants
1 large handful
1 large handful fresh parsley
fresh parsley
1 clove
1 clove garlic
garlic
1 tsp
1 tsp ground cumin
ground cumin
some
some black fresh ground pepper
black fresh ground pepper
2
2  jalapenos
jalapenos
0.67 cup
0.67 cup kalamata olives
kalamata olives
2 Tbsps
2 Tbsps olive oil
olive oil
1 small
1 small onion
onion
0.5 tsps
0.5 tsps sea salt
sea salt
2 tsps
2 tsps sea salt
sea salt
3 large
3 large tomatoes
tomatoes
2 Tbsps balsamic vinegar
2 Tbsps
balsamic vinegar
1 Tbsp brown sugar
1 Tbsp
brown sugar
2 Tbsps capers
2 Tbsps
capers
0.5 tsps cayenne
0.5 tsps
cayenne
2 stalks celery
2 stalks
celery
1 tsp curry powder
1 tsp
curry powder
2 medium eggplants
2 medium
eggplants
1 large handful fresh parsley
1 large handful
fresh parsley
1 clove garlic
1 clove
garlic
1 tsp ground cumin
1 tsp
ground cumin
some black fresh ground pepper
some
black fresh ground pepper
2  jalapenos
2
jalapenos
0.67 cup kalamata olives
0.67 cup
kalamata olives
2 Tbsps olive oil
2 Tbsps
olive oil
1 small onion
1 small
onion
0.5 tsps sea salt
0.5 tsps
sea salt
2 tsps sea salt
2 tsps
sea salt
3 large tomatoes
3 large
tomatoes

Equipment

frying pan
frying pan
kitchen towels
kitchen towels
sauce pan
sauce pan
sieve
sieve
frying pan
frying pan
kitchen towels
kitchen towels
sauce pan
sauce pan
sieve
sieve


Instructions

Read the detailed instructions on Food and Spice

Price Breakdown

Cost per Serving: $0.82
Ingredient
2 tablespoons balsamic vinegar
1 tablespoon brown sugar
2 tablespoons capers
½ teaspoons cayenne
2 stalks celery
1 teaspoon curry powder
2 mediums eggplants
1 large handful fresh parsley
1 clove garlic
1 teaspoon ground cumin
some black fresh ground pepper
2 jalapenos
⅔ cups kalamata olives
2 tablespoons olive oil
1 small onion
½ teaspoons sea salt
2 teaspoons sea salt
3 larges tomatoes
Price
$0.27
$0.04
$0.62
$0.11
$0.30
$0.10
$3.03
$0.16
$0.07
$0.13
$0.03
$0.12
$1.03
$0.33
$0.15
$0.01
$0.05
$1.60
$8.17

Tips

Health Tips

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Whether packed in salt or brine, it's a good idea to rinse capers to remove some excess salt. In case you're wondering what the difference between capers and caper berries is, capers are flower buds, while caper berries are the product of the same flower buds being allowed to mature and produce fruits (i.e. the caper berries!) Most sources say the two are not interchangeable, as they differ in both size and flavor.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
85k Calories
1g Protein
4g Total Fat
11g Carbs
7% Health Score
Limit These
Calories
85k
4%

Fat
4g
7%

  Saturated Fat
0.64g
4%

Carbohydrates
11g
4%

  Sugar
6g
8%

Cholesterol
0.0mg
0%

Sodium
778mg
34%

Get Enough Of These
Protein
1g
4%

Vitamin K
19µg
19%

Vitamin C
14mg
17%

Fiber
4g
17%

Manganese
0.34mg
17%

Vitamin A
660IU
13%

Potassium
400mg
11%

Vitamin E
1mg
10%

Folate
35µg
9%

Vitamin B6
0.16mg
8%

Copper
0.14mg
7%

Magnesium
24mg
6%

Vitamin B3
1mg
5%

Vitamin B1
0.07mg
4%

Phosphorus
43mg
4%

Iron
0.76mg
4%

Vitamin B5
0.35mg
4%

Vitamin B2
0.06mg
3%

Calcium
30mg
3%

Zinc
0.31mg
2%

covered percent of daily need

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