Sicilian Caponata with Whole Wheat Couscous

Number of Servings: 4 (534g)
Active Time: 25 min.
Total Time: 25 min.
Sicilian Caponata with Whole Wheat Couscous

A tasty eggplant sweet and sour stew that is a staple in every Sicilian household, this caponata uses the classic Italian approach of using a thoughtful balance of flavors to bring the best out in simple ingredients.

Ingredients

  • 1½ cups water
  • 1 (15 oz.) can no-salt-added chickpeas, drained and rinsed
  • 1 cup whole wheat couscous
  • ¼ cup olive oil
  • 2 bell peppers, chopped
  • 1 large red onion, chopped
  • 2 stalks celery, chopped
  • 2 Tbsp. tomato paste
  • ¼ tsp. red pepper flakes
  • ¼ cup balsamic vinegar
  • 2 tsp. brown sugar
  • ¾ tsp. salt
  • 1 cup low-sodium vegetable broth
  • 1 small Italian eggplant, chopped
  • ¼ cup pine nuts, toasted

Directions

  1. Bring water to a boil in a medium pot. Stir in the chickpeas and couscous, cover, and remove from the heat.
  2. Heat oil in a large, heavy-bottomed pot over medium-high heat. Sauté the peppers, onion, and celery until they start to brown (3-5 minutes).
  3. Reduce the heat to medium and stir in the tomato paste, red pepper flakes, vinegar, sugar, and salt. Cook, stirring often, until fragrant (2 minutes). Stir in the vegetable broth and eggplant and simmer until the eggplant is tender (10 minutes).
  4. Fluff the couscous mixture with a fork and divide into four portions. Top with the caponata and garnish with pine nuts.

Nutrition Facts

4 servings per container

Serving Size 534g

Amount per serving
Calories 530
% Daily Value*
Total Fat 21.5g 28%
Saturated Fat 2.5g 13%
Trans Fat 0g
Polyunsaturated Fat 5.5g
Monounsaturated Fat 12g
Cholesterol 0mg 0%
Sodium 510mg 22%
Total Carbohydrate 72g 26%
Dietary Fiber 13g 46%
Total Sugars 15g
Includes 2g Added Sugars 2%
Sugar Alcohol 0g
Other Carbohydrate 12g
Protein 15g
Vitamin D 0mcg 0%
Calcium 91.3mg 8%
Iron 3.7mg 20%
Potassium 875mg 20%
Vitamin A 41.9mcg 4%
Vitamin C 56.5mg 60%
Vitamin E 4.1mg 25%
Vitamin K 30.5mcg 25%
Thiamin 0.3mg 25%
Riboflavin 0.2mg 15%
Niacin 6.2mg 40%
Vitamin B6 0.5mg 30%
Folate 163.2mcg 41%
Vitamin B12 0mcg 0%
Biotin 2.3mcg 6%
Chloride 63.2mg 2%
Pantothenate 1.2mg 20%
Phosphorus 289.9mg 25%
Iodine 1.3mcg 0%
Magnesium 104mg 25%
Zinc 2.3mg 20%
Selenium 3.4mcg 6%
Copper 0.6mg 70%
Manganese 2.2mg 100%
Chromium 0.1mcg 0%
Molybdenum 80.2mcg 180%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Eggplant, Water, Chickpeas, Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Green Bell Pepper, Couscous (100% Durum Wheat Semolina), Onion, Celery, Balsamic Vinegar, Olive Oil, Pine Nuts, Tomato Paste, Brown Sugar, Salt, Red Pepper Flakes.

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