🥦 Mediterranean Vegetable Casserole (Low-Calorie & Weight-Loss Friendly)
Light, nourishing, and bursting with Mediterranean flavor — perfect for lunch or dinner, warm or cold.
🧺 Ingredients
1 large broccoli, cut into florets
1 tbsp extra virgin olive oil (or spray oil for fewer calories)
1 handful baby kale (or spinach)
1 small onion, finely diced
7 small cloves of garlic, minced
12 small cherry or grape tomatoes, halved
1/2 cup red or yellow bell pepper, chopped (optional)
1/4 tsp sea salt, or to taste
1/4 tsp black pepper
1/2 tsp dried oregano
1/2 tsp paprika or chili flakes (optional for heat)
Juice of 1/2 lemon
1 tbsp grated Parmesan or crumbled feta (optional for garnish)
Fresh parsley or basil, chopped, for topping
👩🍳 Directions
1. Preheat the Oven
Preheat to 375°F (190°C).
Lightly oil or line a small casserole or baking dish.
2. Prepare the Vegetables
Steam or blanch the broccoli florets for 2–3 minutes, just until bright green and slightly tender.
Drain and set aside.
3. Sauté the Base
In a skillet, heat 1 tbsp olive oil over medium heat.
Add diced onion and cook for 2–3 minutes until softened.
Add minced garlic and cook for 30 seconds, stirring to avoid burning.
Add cherry tomatoes and a pinch of salt and pepper. Sauté until the tomatoes start to soften (about 3–4 minutes).
4. Assemble the Casserole
In the baking dish, combine:
Broccoli florets
Sautéed onion-tomato mixture
Baby kale (it will wilt slightly in the oven)
Oregano, paprika, and lemon juice
Toss lightly to mix.
Drizzle with a touch more olive oil (or spray) if desired.
5. Bake
Bake uncovered for 15–20 minutes, until the vegetables are tender and slightly golden on top.
6. Finish & Serve
Sprinkle with Parmesan or feta and fresh parsley (optional).
Serve warm, with a side of lemon wedges or a spoon of Greek yogurt.
🌿 Mediterranean Weight-Loss Tips:
Olive oil control: Use a spray or measure precisely — 1 tbsp has ~120 kcal.
Boost protein: Add chickpeas or white beans for a filling, balanced meal.
Meal prep: Keeps 3–4 days in the fridge; tastes even better the next day.
Serve with: Quinoa, bulgur, or grilled fish for a full Mediterranean plate.
