Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
Calories 76.1
Total Fat 1.4 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.9 g
Cholesterol 0.0 mg
Sodium 9.7 mg
Potassium 704.0 mg
Total Carbohydrate 15.9 g
Dietary Fiber 5.4 g
Sugars 3.8 g
Protein 2.3 g
Vitamin A 44.1 %
Vitamin B-12 0.0 %
Vitamin B-6 11.7 %
Vitamin C 27.0 %
Vitamin D 0.0 %
Vitamin E 1.9 %
Calcium 3.1 %
Copper 10.9 %
Folate 13.1 %
Iron 5.8 %
Magnesium 13.9 %
Manganese 23.5 %
Niacin 7.3 %
Pantothenic Acid 4.9 %
Phosphorus 9.7 %
Riboflavin 6.7 %
Selenium 1.0 %
Thiamin 8.9 %
Zinc 3.2 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Simple Mediterranean Vegetable Stew

View the full Simple Mediterranean Vegetable Stew Recipe & Instructions

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Simple Mediterranean Vegetable Stew

30 calories of Eggplant, fresh, (0.25 eggplant, peeled (yield from 1-1/4 lb))

29 calories of Zucchini, (1 cup, sliced)

10 calories of Olive Oil, (0.25 1tsp)

8 calories of Tomato, grape (3oz = appro 12 tomatoes), (0.75 oz)

1 calories of Balsamic Vinegar, (0.17 tbsp)

0 calories of Pepper, black, (0.13 dash)

Nutrition & Calorie Comments  

Nice dish and low calories. Yummy
Simple, delicious, wonderful flavors. Did add garlic, peppers, onions and some garam marsala spice to beef it up. Chickpeas are my next addition when I make it to beef up the protein w/o meat!
was kind of bland, needed to add salt and garlic.
I wouldn't really call this a caponata. Caponata traditionally has olives in it. This is more like a ratatouille. Eggplant des NOT need to be salted before hand. Just use fresh eggplant, peel and dice. Add onions, garlic, zucchini, and salt free caned diced tomatoes and viola!
About the bitterness of the eggplant like other viewers have stated salt and then let drain for a half hour or better yet you the long slender Asian eggplants. They are not bitter and the skin is so thin you can eat it. Great recipe. I like to add onion and/or garlic and olives.
What a great recipe. I took another reviewers advise about salting the eggplant, it really works. Also I added soy sausage by Morning Star and served the dish over pasta. Very filling. Will make this again for sure.

To take the bitterness out of eggplant, salt the cubes and place in a colander for 30 minutes, and squeeze out the liquid before cooking.

Add garlic and onions and optional olives (kalamata)
Made Chef Meg's recipe using just japanese eggplant. Excellent lunch, low calorie and great taste with the balsamic vinegar, and home grown tomatoes!
I love caponata - I add onion, peppers, and celery - and I skip the oil and begin with just a little water in the bottom of a big pot so things don't stick. I figure I get enough fat from other things I eat.
To take the bitterness out of eggplant, salt the cubes and place in a colander for 30 minutes, and squeeze out the liquid before cooking. Caponata has celery, usually, as in the picture, and Sicilian caponata adds in raisins as well as olives.
Added onions and garlic and some pinto beans for a touch of protein. Yummy.