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Kapunata: Sweet and Sour Eggplant Stew - Image 1

Kapunata: Sweet and Sour Eggplant Stew

Maltese cuisineMediterranean cuisineMediterranean
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Kapunata: Sweet and Sour Eggplant Stew

  1. Other Soups & Stews

Prep: 25 min • Cook: 45 min. A vibrant Maltese vegetable stew starring tender eggplant, sweet bell peppers, and juicy tomatoes, simmered with a characteristic sweet and sour sauce. This traditional Mediterranean dish is bursting with fresh flavors and can be enjoyed as a side, appetizer, or main vegetarian course, perfect served warm or at room temperature.

Preparation time
25 min
Cooking time
45 min
Total time
1 hr 10 min
Servings
6
Course
Side
Complexity
Easy
Units:
Scale:

Ingredients

  • 2 pcs eggplant(medium, diced into 1-inch cubes)
  • 1 tsp salt(plus more to taste)
  • 4 tbsp olive oil
  • 2 pcs onions(medium, chopped)
  • 3 pcs garlic cloves(minced)
  • 1 pc red bell pepper(diced)
  • 1 pc green bell pepper(diced)
  • 28oz chopped tomatoes(canned)
  • 2 tbsp tomato paste
  • 3 tbsp red wine vinegar
  • 2 tbsp granulated sugar
  • 2 tbsp capers(rinsed and drained)
  • 1/2 cup green olives(pitted and halved)
  • 1/4 cup fresh basil(chopped, for garnish)
  • black pepper(to taste)

Instructions

Preparation

  1. Place diced eggplant in a colander, sprinkle with 1 teaspoon salt, and let sit for 30 minutes to draw out moisture. Rinse thoroughly and pat dry with paper towels.

Cooking

  1. Heat 2 tablespoons of olive oil in a large pot or Dutch oven over medium-high heat. Add the dried eggplant and cook until browned on all sides and slightly softened, about 8-10 minutes. Remove eggplant and set aside.
  2. Add the remaining 2 tablespoons of olive oil to the pot. Sauté chopped onions until softened and translucent, about 5 minutes.
  3. Add minced garlic and diced red and green bell peppers. Cook for another 5-7 minutes until peppers start to soften.
  4. Stir in the canned chopped tomatoes and tomato paste. Bring to a simmer, then reduce heat to low, cover, and cook for 15 minutes.
  5. Return the cooked eggplant to the pot. Stir in the red wine vinegar, granulated sugar, capers, and green olives. Mix well.
  6. Simmer uncovered for another 10-15 minutes, allowing Kapanata to thicken slightly and flavors to meld. Season with black pepper and additional salt if needed.
  7. Garnish with fresh basil before serving.

Nutrition

Servings
6
Serving size (imperial)
7 oz
NutrientPer servingPer 100 gTotal (6 servings)
Calories210.5 kcal105.3 kcal1,263 kcal
Protein2.1 g1.1 g12.6 g
Fat11.8 g5.9 g70.8 g
Carbs25.7 g12.9 g154.2 g

Tips

  • Don't skip salting the eggplant; it removes bitterness and prevents it from absorbing too much oil.
  • For a richer flavor, let the Kapunata sit for a few hours or even overnight in the fridge.
  • Serve Kapunata with crusty Maltese bread, as a side with grilled fish, or over pasta.

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