Discover the delicious flavors of Kapunata, Malta's take on ratatouille. This traditional recipe features a vibrant mix of eggplant, bell peppers, and tomatoes, slow-cooked to perfection. Ideal for a wholesome vegetarian meal or a flavorful side dish. Explore our easy-to-follow Kapunata recipe and bring a taste of Malta to your table!

Ingredients:

- 1 large eggplant, diced

- 2 bell peppers (red or yellow), chopped

- 4 ripe tomatoes, peeled and chopped

- 1 large onion, finely chopped

- 3 cloves garlic, minced

- 1/4 cup olive oil

- 1 tsp dried oregano

- 1 tsp dried basil

- 1/2 tsp paprika

- Salt and pepper to taste

- Fresh basil or parsley for garnish (optional)

Instructions:

Prepare the Vegetables:

  - Dice the eggplant, chop the bell peppers, and peel and chop the tomatoes. Set aside.

Sauté the Onion and Garlic:

  - Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute.

Cook the Eggplant:

  - Add the diced eggplant to the skillet and cook for 8-10 minutes, or until the eggplant starts to soften.

Add Peppers and Tomatoes:

  - Stir in the chopped bell peppers and tomatoes. Cook for another 10-15 minutes, stirring occasionally, until the vegetables are tender and the flavors meld together.

Season the Kapunata:

  - Sprinkle in the dried oregano, basil, paprika, salt, and pepper. Stir well and cook for another 5 minutes to allow the flavors to develop.

Garnish and Serve:

  - Garnish with fresh basil or parsley if desired. Serve warm as a main dish or a side.

Enjoy your Kapunata, a delightful taste of Maltese cuisine!

Nutritional Value:

Eggplant:

   - Calories: 35

   - Carbohydrates: 9g

   - Fiber: 2.5g

   - Protein: 1g

   - Fat: 0.2g

   - Vitamins: Rich in Vitamin C, Vitamin K, and Vitamin B6

   - Minerals: Potassium, Manganese

Benefits:

   - Low in Calories: Great for weight management.

   - Rich in Antioxidants: Contains nasunin, an antioxidant that protects cells from damage.

   - Heart Health: High in fiber, which helps reduce cholesterol levels.

   - Blood Sugar Control: Contains fiber that slows the absorption of sugar in the body.

Bell Peppers:

   - Calories: 24

   - Carbohydrates: 6g

   - Fiber: 2g

   - Protein: 1g

   - Fat: 0.2g

   - Vitamins: High in Vitamin C, Vitamin A, and Vitamin B6

   - Minerals: Potassium, Folate

Benefits:

   - Boosts Immunity: Extremely high in Vitamin C, which supports the immune system.

   - Eye Health: Rich in Vitamin A, essential for maintaining healthy vision.

   - Anti-inflammatory: Contains antioxidants like quercetin and luteolin that reduce inflammation.

   - Weight Loss Friendly: Low in calories and high in fiber, aiding in weight management.

Tomatoes:

   - Calories: 32

   - Carbohydrates: 7g

   - Fiber: 2g

   - Protein: 1.5g

   - Fat: 0.4g

   - Vitamins: High in Vitamin C, Vitamin K, and Vitamin A

   - Minerals: Potassium, Folate

Benefits:

   - Heart Health: Rich in lycopene, a powerful antioxidant that reduces the risk of heart disease.

   - Skin Health: Lycopene also protects the skin from sun damage and supports healthy aging.

   - Cancer Prevention: The antioxidants in tomatoes may help reduce the risk of certain cancers.

   - Hydration: High water content (about 95%), helping with hydration.

Onions:

   - Calories: 44

   - Carbohydrates: 10g

   - Fiber: 1.9g

   - Protein: 1g

   - Fat: 0.1g

   - Vitamins: Vitamin C, Vitamin B6, Folate

   - Minerals: Potassium, Manganese

Benefits:

   - Heart Health: Contains flavonoids that reduce the risk of heart disease.

   - Anti-inflammatory: Has quercetin, which reduces inflammation in the body.

   - Immune Support: High in Vitamin C, promoting immune health.

   - Digestive Health: The fiber content supports gut health and aids digestion.

Garlic:

   - Calories: 5

   - Carbohydrates: 1g

   - Fiber: 0.1g

   - Protein: 0.2g

   - Fat: 0g

   - Vitamins: Vitamin C, Vitamin B6

   - Minerals: Manganese, Selenium

Benefits:

   - Boosts Immunity: Garlic is known for its immune-boosting properties.

   - Reduces Blood Pressure: Contains allicin, which has been shown to lower blood pressure.

   - Anti-inflammatory: Helps reduce inflammation and has antibacterial properties.

   - Heart Health: Can reduce cholesterol levels, supporting cardiovascular health.

Olive Oil:

   - Calories: 119

   - Fat: 14g

   - Saturated Fat: 2g

   - Monounsaturated Fat: 10g

   - Polyunsaturated Fat: 1.5g

   - Vitamin E: 12% of the daily value

   - Vitamin K: 6% of the daily value

Benefits:

   - Heart Health: Rich in monounsaturated fats, which are good for heart health.

   - Anti-inflammatory: Contains oleocanthal, a compound that reduces inflammation.

   - Antioxidants: High in antioxidants that protect against chronic diseases.

   - Supports Brain Health: May improve cognitive function and reduce the risk of Alzheimer's disease.

Oregano and Basil:

   - Oregano: 3 calories, 0.7g carbohydrates, 0.4g fiber

   - Basil: 1 calorie, 0.1g carbohydrates, 0.1g fiber

   - Rich in Vitamin K, Vitamin A, Vitamin C, and antioxidants.

Benefits:

   - Antioxidant Properties: Both herbs are rich in antioxidants, helping to reduce oxidative stress.

   - Anti-inflammatory: Both have anti-inflammatory effects that can reduce inflammation in the body.

   - Digestive Health: These herbs can aid digestion and relieve indigestion.

These ingredients combine to make Kapunata not only a flavorful dish but also a nutritious and health-boosting meal!