Discover how to make Kapunata, Malta's take on the classic ratatouille. This flavorful dish features a medley of eggplant, bell peppers, and tomatoes, simmered to perfection with aromatic herbs. Perfect as a side dish or a main course, Kapunata is a vibrant and nutritious choice for any meal.

Ingredients:

- 2 large eggplants, diced

- 2 red bell peppers, chopped

- 2 green bell peppers, chopped

- 4 ripe tomatoes, peeled and chopped

- 1 large onion, finely chopped

- 3 cloves garlic, minced

- 1/4 cup olive oil

- 1/4 cup tomato paste

- 1 teaspoon dried oregano

- 1 teaspoon dried basil

- 1/2 teaspoon salt (or to taste)

- 1/4 teaspoon black pepper (or to taste)

- 1/4 cup chopped fresh basil (optional for garnish)

Instructions:

Prepare the Vegetables:

  - Heat the olive oil in a large skillet or Dutch oven over medium heat.

  - Add the chopped onion and garlic. Cook until the onion is translucent and fragrant, about 5 minutes.

Cook the Eggplant:

  - Add the diced eggplant to the skillet. Cook, stirring occasionally, until the eggplant is tender and slightly browned, about 10 minutes.

Add Peppers and Tomatoes:

  - Stir in the chopped red and green bell peppers. Cook for an additional 5 minutes.

  - Add the chopped tomatoes and tomato paste. Stir to combine.

Season the Kapunata:

  - Sprinkle in the dried oregano, dried basil, salt, and black pepper. Stir well.

Simmer:

  - Reduce the heat to low. Cover the skillet and let the Kapunata simmer for 20-25 minutes, stirring occasionally, until all the vegetables are tender and the flavors are well blended.

Finish and Serve:

  - Adjust the seasoning if needed. Garnish with fresh basil if desired.

  - Serve hot as a side dish or main course with crusty bread or over rice.

Enjoy your delicious Maltese Kapunata, a hearty and flavorful dish that brings a taste of Malta to your table!

Nutritional Values:

Eggplant (Per 1 cup, cooked):

- Calories: 35

- Carbohydrates: 8.6g

- Fiber: 2.5g

- Protein: 0.8g

- Fat: 0.2g

Benefits:

 - Rich in antioxidants, such as nasunin, which protects cells from damage.

 - Supports heart health by helping reduce cholesterol levels due to its fiber content.

 - Aids digestion by promoting healthy bowel movements.

Red and Green Bell Peppers (Per 1 cup, chopped):

- Calories: 24 (Red), 30 (Green)

- Carbohydrates: 5.5g (Red), 7.2g (Green)

- Fiber: 2.1g (Red), 2.5g (Green)

- Protein: 1g (Red), 1.2g (Green)

- Fat: 0.2g (Red and Green)

Benefits:

 - High in vitamin C, which boosts the immune system and promotes skin health.

 - Rich in antioxidants like beta-carotene, which supports eye health.

 - Low in calories, making them ideal for weight management while providing essential nutrients.

Tomatoes (Per 1 medium tomato, about 123g):

- Calories: 22

- Carbohydrates: 4.8g

- Fiber: 1.5g

- Protein: 1.1g

- Fat: 0.2g

Benefits:

 - High in lycopene, an antioxidant that may reduce the risk of heart disease and certain cancers.

 - Supports skin health through vitamins A and C, which help in collagen production.

 - Helps with hydration due to its high water content (about 95%).

Onion (Per 1 medium onion, about 110g):

- Calories: 44

- Carbohydrates: 10.3g

- Fiber: 1.9g

- Protein: 1.2g

- Fat: 0.1g

Benefits:

 - Supports heart health with flavonoids and sulfur compounds that may reduce blood pressure and cholesterol.

 - Boosts immunity with antioxidants like quercetin.

 - Aids digestion by promoting gut health.

Garlic (Per 1 clove, about 3g):

- Calories: 4.5

- Carbohydrates: 1g

- Fiber: 0.1g

- Protein: 0.2g

- Fat: 0g

Benefits:

 - Boosts immunity with allicin, known for its antibacterial and antiviral properties.

 - Reduces inflammation with anti-inflammatory compounds.

 - Improves heart health by helping lower blood pressure and cholesterol levels.

Olive Oil (Per 1 tablespoon):

- Calories: 119

- Carbohydrates: 0g

- Fiber: 0g

- Protein: 0g

- Fat: 13.5g

Benefits:

 - Rich in heart-healthy monounsaturated fats that help reduce bad cholesterol levels.

 - Contains antioxidants like oleocanthal that have anti-inflammatory effects.

 - Supports skin health with vitamin E.

Tomato Paste (Per 1 tablespoon):

- Calories: 13

- Carbohydrates: 3g

- Fiber: 0.7g

- Protein: 0.7g

- Fat: 0.1g

Benefits:

 - Higher concentration of lycopene than fresh tomatoes, beneficial for heart health and cancer prevention.

 - Rich in vitamins C and A, which are essential for immune support and skin health.

Dried Oregano and Basil (Per teaspoon):

- Calories: 5 (Oregano), 1 (Basil)

- Carbohydrates: 1.2g (Oregano), 0.2g (Basil)

- Fiber: 0.8g (Oregano), 0.1g (Basil)

- Protein: 0.2g (Oregano), 0.1g (Basil)

- Fat: 0.2g (Oregano), 0g (Basil)

Benefits:

 - Oregano is rich in antioxidants and has antibacterial properties, helping in digestion and immune function.

 - Basil has anti-inflammatory properties and essential oils that promote heart health and reduce oxidative stress.

Fresh Basil (Per 1/4 cup):

- Calories: 1

- Carbohydrates: 0.2g

- Fiber: 0.1g

- Protein: 0.2g

- Fat: 0g

Benefits:

 - Helps reduce inflammation and supports joint health with anti-inflammatory properties.

 - Contains flavonoids and polyphenols that fight oxidative stress.

 - Promotes digestive health by relieving indigestion and bloating.

Overall Health Benefits of Kapunata:

- Rich in antioxidants that protect your cells and support overall health.

- Promotes heart health with healthy fats, fiber, and essential nutrients.

- Low in calories and high in fiber, aiding in weight management.

- Supports digestion with a good fiber content that promotes gut health.

- Boosts immunity with vitamins and minerals that strengthen the immune system.

Kapunata is a well-balanced dish that offers a wide range of essential nutrients to support your overall health and well-being!