Kapunata

Kapunata Recipe from Malta - Ingredients & Instructions

Region / culture: Malta | Preparation time: 30 minutes | Cooking time: 50 minutes | Servings: 4

Introduction

Kapunata is a traditional Maltese dish that is bursting with flavor and vibrant colors. This vegetable stew is made with aubergines, tomatoes, onions, garlic, celery, green pepper, capers, and olives, all simmered together in a rich tomato sauce. It is a versatile dish that can be served as a main meal with crusty bread or as a side dish to complement meat or fish.

History

Kapunata has its roots in Mediterranean cuisine and is a popular dish in Malta, where it is often enjoyed as a summer meal. The dish is believed to have been influenced by Sicilian cuisine, as Malta has a long history of trade and cultural exchange with Sicily. Kapunata is a celebration of fresh, seasonal vegetables and is a delicious way to enjoy the bounty of the Mediterranean.

Ingredients

500 g aubergines
500 g tomatoes
1 good-sized onion
4-6 cloves of garlic (for taste)
4 celery stalks
1 green pepper
1 tbsp tomato purée
2 heaped tablespoons capers
at least 12 pitted and sliced green olives
olive oil
vinegar
salt
pepper
0.5 tsp sugar

How to prepare

Peel and dice the eggplants.
Arrange the eggplants in a colander and sprinkle with salt to remove acidity.
Leave the eggplants to drain for about 20 minutes, then rinse them.
Bring approximately 1 liter of water to a boil.
Wash the celery stalks, chop them, and place them in the boiling water for 1 minute.
Remove the celery from the boiling water and place the tomatoes in the boiling water for 1 minute.
Peel the tomatoes and finely dice the celery.
De-seed the pepper.
Thinly slice the aubergine (approximately half a cm wide by about 2 cm long) and place it in a frying pan with about 5 tbsp of oil. Gently sauté the aubergine until browned, which should take around ten minutes on low heat.
Peel and chop the onion, and peel and mince the garlic.
Place the onion and garlic in a saucepan with about 5 tbsp of oil and sauté them on fairly high heat.
When the onion becomes translucent, add the celery, pepper, tomato puree, and sugar.
Fry the mixture for a minute or two.
Add the tomatoes, pepper, and salt. Reduce the heat and simmer for about ten minutes.
Add the vinegar, aubergines, capers, and olives.
Mix everything together, cover, and simmer gently for twenty minutes. Adjust the seasoning and add any herbs you prefer, such as thyme, basil, or parsley.
Stir and simmer uncovered for 10-20 minutes, adding a bit of water to prevent drying out.
The texture should be quite creamy, like a thick sauce. Serve hot or cold as a main meal with fresh crusty Maltese bread, or as an accompaniment to meat, fish, or hard-boiled eggs.

Variations

Add other vegetables such as zucchini, bell peppers, or mushrooms for a different flavor.
For a heartier dish, add cooked chickpeas or lentils.
Top with crumbled feta or grated Parmesan cheese for a cheesy twist.

Cooking Tips & Tricks

Be sure to salt the eggplants before cooking to remove any bitterness.

- Use fresh, ripe tomatoes for the best flavor.

- Adjust the seasoning to your taste, adding more salt, pepper, or vinegar as needed.

- For a richer flavor, add fresh herbs such as thyme, basil, or parsley.

- Serve the kapunata hot or cold, depending on your preference.

Serving Suggestions

Serve the kapunata hot or cold with crusty bread for a satisfying meal. It can also be served as a side dish with meat, fish, or hard-boiled eggs.

Cooking Techniques

Sauté the vegetables in olive oil for a rich, flavorful base.

- Simmer the stew gently to allow the flavors to meld together.

Ingredient Substitutions

Use red or yellow bell peppers instead of green peppers.

- Substitute black olives for green olives.

- Use balsamic vinegar instead of white vinegar for a sweeter flavor.

Make Ahead Tips

Kapunata can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat gently before serving.

Presentation Ideas

Serve the kapunata in a colorful bowl and garnish with fresh herbs for a beautiful presentation.

Pairing Recommendations

Pair kapunata with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.

Storage and Reheating Instructions

Store leftover kapunata in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave before serving.

Nutrition Information

Calories per serving

250 per serving

Carbohydrates

25g per serving

Fats

15g per serving

Proteins

5g per serving

Vitamins and minerals

Kapunata is rich in vitamins and minerals, including vitamin C, vitamin K, potassium, and fiber.

Alergens

Allergens: None

Summary

Kapunata is a nutritious and flavorful dish that is low in calories and high in vitamins and minerals. It is a great way to enjoy the goodness of fresh vegetables.

Summary

Kapunata is a delicious and nutritious dish that celebrates the flavors of the Mediterranean. With its vibrant colors and rich flavors, it is sure to become a favorite in your recipe repertoire. Enjoy this traditional Maltese dish as a main meal or as a side dish to complement your favorite meats and fish.

How did I get this recipe?

The moment I found this recipe is one that will always be special to me. It was a warm summer day, and I had just finished picking fresh vegetables from my garden. As I stood in my kitchen, pondering what delicious dish to make with my bountiful harvest, a memory suddenly flashed in my mind.

I remembered the time I spent in the picturesque village of Marsaxlokk in Malta many years ago. It was there that I had the most flavorful Kapunata I had ever tasted. The dish was a colorful medley of eggplant, tomatoes, peppers, and onions, all simmered in a rich tomato sauce and seasoned with a blend of sweet and savory spices. It was a dish that truly captured the essence of Mediterranean cuisine.

I immediately knew that I had to recreate this dish at home. So, I set out to find a recipe that would do justice to the Kapunata I had tasted in Marsaxlokk. I reached out to my dear friend Maria, who hailed from Malta and was an expert in traditional Maltese cooking. Maria graciously shared her family recipe with me, and I was overjoyed to have the opportunity to learn how to make Kapunata from scratch.

The first step in making Kapunata is to prepare the vegetables. I started by slicing the eggplant into thick rounds and sprinkling them with salt to draw out any bitterness. While the eggplant was resting, I chopped the tomatoes, peppers, and onions into bite-sized pieces. The vibrant colors of the vegetables reminded me of the colorful fishing boats that lined the shores of Marsaxlokk.

Next, I heated a generous amount of olive oil in a large skillet and sautéed the eggplant until it was golden brown and tender. The aroma of the sizzling eggplant filled my kitchen, evoking memories of sunny days spent wandering through the bustling markets of Malta.

Once the eggplant was cooked to perfection, I added the chopped peppers and onions to the skillet. The vegetables sizzled and caramelized, releasing their natural sweetness and flavors. I could already tell that this Kapunata would be a feast for the senses.

As the vegetables simmered in the skillet, I prepared the tomato sauce that would bind everything together. I crushed ripe tomatoes in a bowl and seasoned them with a pinch of sugar, a dash of vinegar, and a sprinkling of my secret blend of spices. The sweet acidity of the tomatoes paired perfectly with the earthy flavors of the vegetables, creating a harmonious balance of tastes and textures.

I poured the tomato sauce over the vegetables in the skillet and let the Kapunata simmer gently until the flavors melded together into a symphony of taste. The rich aroma of the simmering dish filled my kitchen, reminding me of the bustling streets of Marsaxlokk and the warm hospitality of the Maltese people.

Finally, it was time to serve the Kapunata. I scooped generous spoonfuls of the savory stew onto plates and garnished it with a sprinkle of fresh basil leaves. The vibrant colors of the dish were a feast for the eyes, and I couldn't wait to dig in and taste the fruits of my labor.

As I took my first bite of the Kapunata, I was transported back to the sun-drenched shores of Malta. The dish was a celebration of fresh ingredients, bold flavors, and the simple joys of sharing a meal with loved ones. I knew that this recipe would become a cherished part of my culinary repertoire, a reminder of the time I spent in Marsaxlokk and the warm memories I made along the way.

And so, the recipe for Kapunata became a staple in my kitchen, a testament to the power of food to bring people together and create lasting memories. I will always be grateful to Maria for sharing her family recipe with me, and for giving me the opportunity to learn how to make this delicious dish from scratch.

As I savor every bite of the Kapunata, I am reminded of the beauty of cooking and the joy of sharing a meal with those we hold dear. This recipe will always hold a special place in my heart, a reminder of the time I spent in Malta and the flavors that continue to inspire me in my culinary adventures.