Italian Pickled Vegetables (Caponata)
Healthy, because
Even smarter
Nutritional values
This vegetable mixture puts you in a summer mood simply because of its colour; but the ingredients also let us radiate vitality in abundance. The bitter substances of the aubergine and celery make the intestines run at full speed by stimulating the production of digestive juices. The celery is also effective against bacteria, viruses and fungi thanks to its essential oils.
A real filling salad is quickly conjured up, for example by spicing up a crisp lettuce with these vegetables and a soft-boiled egg.
In sterile jars and stored in the refrigerator, the Mediterranean vegetables can be kept for about a week, and this article will show you how to prepare the jars perfectly.
(Percentage of daily recommendation)
| Calorie | 371 cal. | (18 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 23.6 g | (79 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.7 mg | (89 %) | ||
| Vitamin K | 159 μg | (265 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 358 μg | (119 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 24.1 μg | (54 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 343 mg | (361 %) | ||
| Potassium | 3,075 mg | (77 %) | ||
| Calcium | 446 mg | (45 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 396 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 35 g |
Ingredients
Preparation steps
Rinse, trim and roughly chop the eggplant. Rinse the bell peppers, cut in half, trim and cut into pieces. Rinse, trim and slice the celery. Peel the onions and cut into pieces. Blanch the tomatoes in hot water, plunge into a cold water bath, drain, peel, quarter and remove the seeds.
Gently brown the eggplant in hot olive oil, then add the pepper, onion and celery, and season with salt and pepper. Cook covered, stirring occasionally, for about 10 minutes. Add the tomatoes, chopped olives and capers, and cook uncovered for about 5 minutes. Season with vinegar, a pinch of sugar, salt and pepper.
Finally, mix in the chopped basil and pour the mixture into the prepared jars. Close the jars well and cool completely.
