Embrace the rich culinary heritage of Gibraltar with our signature dish, Gibraltar Pisto. This hearty and flavorful dish combines a medley of locally sourced vegetables such as tomatoes, bell peppers, onions, and eggplant, sautéed to perfection in olive oil. Enhanced with aromatic herbs and spices, this savory concoction is a celebration of Mediterranean flavors. Served piping hot and garnished with fresh herbs, Gibraltar Pisto is a delightful fusion of taste and tradition that will transport you to the sunny shores of the Rock of Gibraltar with every bite.

Here's a recipe for Gibraltar Pisto:

Ingredients:

• 4 large tomatoes, diced
• 2 bell peppers (red and green), diced
• 1 medium zucchini, diced
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 3 tablespoons olive oil
• 1 teaspoon sweet paprika
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• Fresh parsley or cilantro, chopped (for garnish)

Instructions:

1- Heat olive oil in a large skillet or frying pan over medium heat.

2- Add the chopped onions and minced garlic to the skillet. Sauté until the onions are translucent and fragrant, about 3-4 minutes.

3- Add the diced tomatoes, bell peppers, and zucchini to the skillet. Stir well to combine.

4- Sprinkle the sweet paprika and ground cumin over the vegetables. Season with salt and pepper to taste.

5- Reduce the heat to low and let the vegetables simmer gently, stirring occasionally, for about 20-25 minutes or until the vegetables are tender and the flavors have melded together.

6- Once cooked, taste and adjust seasoning if necessary.

7- Serve the Gibraltar Pisto hot, garnished with freshly chopped parsley or cilantro.

8- Enjoy as a side dish, or as a main course with crusty bread or rice.

This flavorful Gibraltar Pisto makes a delicious and comforting meal that's perfect for any occasion. Enjoy!

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients used in Gibraltar Pisto:

Tomatoes (4 large):

• Calories: 100
• Carbohydrates: 20g
• Protein: 5g
• Fat: 1g
• Fiber: 6g
• Vitamins and minerals: High in vitamin C, potassium, and vitamin A

benefits:

• Rich in vitamin C, which supports immune function and skin health.
• High in antioxidants like lycopene, which may reduce the risk of certain diseases such as heart disease and cancer.
• Good source of potassium, which helps regulate blood pressure and muscle function.

Bell peppers (2 medium):

• Calories: 50
• Carbohydrates: 12g
• Protein: 2g
• Fat: 0g
• Fiber: 4g
• Vitamins and minerals: High in vitamin C, vitamin A, and potassium

benefits:

• Excellent source of vitamin C, which boosts immunity and promotes collagen production for healthy skin.
• High in antioxidants, such as beta-carotene and quercetin, which have anti-inflammatory properties and may reduce the risk of chronic diseases.
• Provide fiber, which supports digestive health and helps maintain a feeling of fullness.

Zucchini (1 medium):

• Calories: 30
• Carbohydrates: 6g
• Protein: 2g
• Fat: 0g
• Fiber: 2g
• Vitamins and minerals: High in vitamin C, vitamin K, and potassium

benefits:

• Low in calories and carbohydrates, making it a great choice for weight management and blood sugar control.
• High in water content, which helps keep you hydrated and promotes healthy digestion.
• Good source of vitamin C, vitamin K, and potassium, which support overall health and vitality.

Onion (1 large):

• Calories: 60
• Carbohydrates: 14g
• Protein: 2g
• Fat: 0g
• Fiber: 3g
• Vitamins and minerals: High in vitamin C, vitamin B6, and manganese

benefits:

• Contains compounds like quercetin and sulfur compounds, which have anti-inflammatory and antioxidant properties.
• Provides prebiotic fibers that feed beneficial gut bacteria and support digestive health.
• Rich in vitamin C and other nutrients that support immune function and collagen production.

Garlic (3 cloves):

• Calories: 15
• Carbohydrates: 3g
• Protein: 1g
• Fat: 0g
• Fiber: 0g
• Vitamins and minerals: High in manganese, vitamin B6, and vitamin C

benefits:

• Contains allicin, a sulfur compound with antimicrobial properties that may help fight infections and support immune health.
• Has anti-inflammatory properties that may help lower the risk of chronic diseases like heart disease and cancer.
• Contains antioxidants that protect against oxidative damage and promote overall health.

Olive oil (3 tablespoons):

• Calories: 360
• Carbohydrates: 0g
• Protein: 0g
• Fat: 42g
• Fiber: 0g
• Vitamins and minerals: High in monounsaturated fats and vitamin E

benefits:

• Rich in monounsaturated fats, which can improve heart health by lowering LDL (bad) cholesterol levels.
• Contains antioxidants like vitamin E and polyphenols, which protect cells from oxidative damage and inflammation.
• Provides anti-inflammatory benefits and may help reduce the risk of chronic diseases such as heart disease and diabetes.

Please note that these values are approximate and can vary based on factors such as the specific variety of the ingredients and cooking methods used.