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Caponata on wholewheat spaghetti recipe
Caponata on Whole-wheat Spaghetti
75 min
Intermediate
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28 9.7g / 28%
61 48.2g / 61%
11 9.5g / 11%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

Great Balance (70 - 100)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

Good Balance (45 - 69)

MyMenu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

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Caponata on Whole-wheat Spaghetti

(0)
76 Min
Intermediate

Ingredients

10

This dish has been optimized for 2 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

ingredient_quantity
recipe ingredient
600  g
Eggplant, raw
300  g
Squash, summer, zucchini, includes skin, raw
5  g
Salt, Table
40  g
Oil, Olive, Salad Or Cooking
100  g
Onion, Red
10  g
Garlic, Raw
240  g
Peppers, Sweet, Red, Raw
20  g
Tomato Paste
400  g
Tomatoes, Red, Ripe, Raw, Year Round Average
200  g
Water, Tap, Drinking
80  g
MAGGI Chilli Original Sauce
40  g
MAGGI Smoky BBQ Sauce
2  g
Salt, Table
2  g
Spices, Pepper, Black
80  g
Olives, pickled, canned or bottled, green
30  g
Nuts, pine nuts, dried
5  g
Basil, Fresh
1200  g
Pasta, whole-wheat, cooked

Our best tips & tricks for customized portion size

If the quantities are increased, the cooking time may be extended, so look again. Use water & spices sparingly at first and add more later if needed.

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Nutrition Value

Carbohydrates
48.24 g
Energy
300.88 kcal
Fats
9.79 g
Protein
9.53 g
Information per serving

Instruction

76 Minutes
  • Eggplant and colander

    20 Min
    Place the eggplant and zucchini in a large colander and sprinkle with the salt. Allow to stand for 20-30 minutes to draw out excess water.
  • Heat Olive Oil

    5 Min
    In a large saucepan heat half of the olive oil over a medium high heat
  • Add onion and garlic

    4 Min
    Add the onion and garlic and fry for 3-4 minutes
  • Adding peppers

    8 Min
    Add the peppers and fry for 5-8 minutes until the peppers begin to soften. Remove from the pan and set aside.
  • Drying eggplant and colander

    2 Min
    Remove the eggplant and the zucchini from the colander and pat dry using a paper towel
  • Heating remaining olive oil

    4 Min
    Heat the remaining olive oil over a high heat
  • Frying eggplant and zucchini

    6 Min
    Fry the eggplant in zucchini in batches over a high heat browning on all sides
  • Sauces and tomatoes

    5 Min
    Once all the zucchini and eggplant is fried, add the tomato paste, diced tomatoes, water, Maggi Chili Sauce and Maggi BBQ Sauce to the pan.
  • Season

    1 Min
    Season with the salt and pepper.
  • Step10

    2 Min
    Add in the peppers, eggplant and zucchini and bring to a simmer
  • Simmer

    15 Min
    Simmer over a low heat for approx. 15 minutes.
  • Adding olives

    2 Min
    Stir in the olives.
  • Sprinkle pine nuts and basil to serve

    1 Min
    Before service sprinkle the pine nuts and basil over the top.
Caponata on Whole-wheat Spaghetti

Eggplant and colander of 13

Eggplant and colander

Place the eggplant and zucchini in a large colander and sprinkle with the salt. Allow to stand for 20-30 minutes to draw out excess water.

Caponata on Whole-wheat Spaghetti

Heat Olive Oil of 13

Heat Olive Oil

In a large saucepan heat half of the olive oil over a medium high heat

Caponata on Whole-wheat Spaghetti

Add onion and garlic of 13

Add onion and garlic

Add the onion and garlic and fry for 3-4 minutes

Caponata on Whole-wheat Spaghetti

Adding peppers of 13

Adding peppers

Add the peppers and fry for 5-8 minutes until the peppers begin to soften. Remove from the pan and set aside.

Caponata on Whole-wheat Spaghetti

Drying eggplant and colander of 13

Drying eggplant and colander

Remove the eggplant and the zucchini from the colander and pat dry using a paper towel

Caponata on Whole-wheat Spaghetti

Heating remaining olive oil of 13

Heating remaining olive oil

Heat the remaining olive oil over a high heat

Caponata on Whole-wheat Spaghetti

Frying eggplant and zucchini of 13

Frying eggplant and zucchini

Fry the eggplant in zucchini in batches over a high heat browning on all sides

Caponata on Whole-wheat Spaghetti

Sauces and tomatoes of 13

Sauces and tomatoes

Once all the zucchini and eggplant is fried, add the tomato paste, diced tomatoes, water, Maggi Chili Sauce and Maggi BBQ Sauce to the pan.

Caponata on Whole-wheat Spaghetti

Season of 13

Season

Season with the salt and pepper.

Caponata on Whole-wheat Spaghetti

Step10 of 13

Step10

Add in the peppers, eggplant and zucchini and bring to a simmer

Caponata on Whole-wheat Spaghetti

Simmer of 13

Simmer

Simmer over a low heat for approx. 15 minutes.

Caponata on Whole-wheat Spaghetti

Adding olives of 13

Adding olives

Stir in the olives.

Caponata on Whole-wheat Spaghetti

Sprinkle pine nuts and basil to serve of 13

Sprinkle pine nuts and basil to serve

Before service sprinkle the pine nuts and basil over the top.

Recipe PDF

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