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
- Bring water to a boil in a medium pot. Stir in the chickpeas and couscous, cover, and remove from the heat.
- 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).
- 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).
- 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 534 g
| 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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