Kapunata (Bħala Kontorn)
Maltese Ratatouille (as a Keto Side)
Yes, with a tweak: request no added sugar. About 12g net carbs per serving, on the higher side for Maltese food, so watch the portion.
What it is
A vibrant Maltese vegetable medley, similar to ratatouille, made with eggplant, zucchini, bell peppers, tomatoes, onions, garlic, and capers, cooked in olive oil. Served as a low-carb side dish.
Key ingredients
Eggplant, zucchini, bell peppers (green, red), chopped tomatoes, tomato paste, onions, garlic, capers, olives, olive oil, vinegar, basil, seasoning.
How to make it keto
Request no added sugar. Ensure it's served as a side dish without bread, rice, or pasta. Portion control is advised due to eggplant, bell peppers, and tomatoes.
Say this to the waiter (Maltese)
Għall-Kapunata, jekk jogħġbok mingħajr zokkor miżjud. Servuha bħala kontorn, mingħajr ħobż, ross, jew għaġin.
For the Kapunata, please no added sugar. Serve it as a side dish without bread, rice, or pasta.
Watch out for
Eggplant, bell peppers, tomatoes, and onions all contain carbs. Tomato paste can have added sugar. Some traditional recipes might add a pinch of sugar.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
More on the Maltese menuAll 176 Maltese dishes ›
