Skip to main content

Vegetable caponata

Preparation time 20 Minutes
Ingredients for 2 servings
Difficulty Medium
Ingredients
  • 1 1/2 oz (40g) FLAVIS Crostini
  • 2 oz (50g) zucchini
  • 2 oz (50g) eggplant
  • 2 oz (50g) pepper
  • 1 oz (25g) fresh basil
  • 2 oz (50g) carrots
  • 2 oz (50g) onion
  • 2 oz (50g) celery
  • 1/2 oz (10g) pine nuts
  • 3 oz (80g) cherry tomatoes
  • 1 tbsp (15ml) vinegar
  • 3 1/2 fl oz (15ml) water
  • 2 tsp (10g) sugar
  • 1 fl oz (25ml) sunflower oil
  • 1 tbsp (15ml) extra virgin olive oil
  • use salt according to your doctor's advice
Preparation
2 servings

An Italian classic that can be adapted for any cuisine. Explore the taste...

 

Method

1 Cut the zucchini, pepper and eggplant into cubes, and blanch in unsalted boiling water for 30 seconds. Repeat twice. 2 Cut the onion, carrot and celery into cubes. Heat the olive oil in a saucepan and fry the vegetables gently for 3 minutes. Add the tomatoes and cook for a further 3 minutes. Dry the blanched vegetables thoroughly, and fry in the sunflower oil. When the vegetables are golden brown, add to the onion, carrot and celery, stirring constantly. 3 Dissolve the sugar in a glass of water and add to the saucepan. Season with salt and add the fresh basil leaves. 4 Complete the dish with a topping of Flavis Hearty Brown Bread, toasted in the oven for 2 minutes at 360°F (180°C) and cut into cubes.

 

Cook's tip

To retain the color and crispness of the vegetables, cool rapidly after blanching by immersing them in an ice bath.

Nutritional values
1 portion
CALORIES 415 kcal
TOTAL FAT 36 g
Sat. Fat 5 g
TOTAL CARBOHYDRATES 16 g
Total Sugars 14.5 g
FIBER 6 g
PROTEIN 5 g
Phenylalanine 106 mg
Tyrosine 102 mg
Leucine 183 mg
SODIUM 108 mg
POTASSIUM 494 mg
PHOSPHORUS 120 mg
Ingredients
  • 1 1/2 oz (40g) FLAVIS Crostini
  • 2 oz (50g) zucchini
  • 2 oz (50g) eggplant
  • 2 oz (50g) pepper
  • 1 oz (25g) fresh basil
  • 2 oz (50g) carrots
  • 2 oz (50g) onion
  • 2 oz (50g) celery
  • 1/2 oz (10g) pine nuts
  • 3 oz (80g) cherry tomatoes
  • 1 tbsp (15ml) vinegar
  • 3 1/2 fl oz (15ml) water
  • 2 tsp (10g) sugar
  • 1 fl oz (25ml) sunflower oil
  • 1 tbsp (15ml) extra virgin olive oil
  • use salt according to your doctor's advice
Contact us!
Our Customer Services team is on hand for any extra help or advice you need. Contact us between 9am and 5pm EST.
Or contact us via email: info.us@flavis.com
Hotline
(201) 355-8470