🥦 Mediterranean Vegetable Stew (Low Calorie & Weight-Loss Friendly)
✨ Description
This Mediterranean-style vegetable stew is packed with fiber-rich veggies, herbs, and a light yogurt-garlic sauce. It’s comforting like a casserole but light enough to eat any time of day. High volume, low calories — which is why it helps with fast, healthy weight loss 💚
🛒 Ingredients (Serves 4–5)
Vegetables
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2 cups broccoli florets
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1 cup cauliflower florets
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1 large carrot, thinly sliced
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1 red bell pepper, sliced
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1 zucchini, chopped
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1 cup cherry tomatoes
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1 small onion, sliced
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2 cloves garlic, minced
Mediterranean Sauce (Light & Creamy)
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¾ cup low-fat Greek yogurt
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2 tbsp olive oil
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Juice of ½ lemon
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1 tsp dried oregano
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½ tsp thyme
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½ tsp paprika
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Salt & black pepper to taste
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2–3 tbsp water or vegetable broth (to thin)
Optional (Still Low Cal)
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2 tbsp grated Parmesan or feta (optional but yum 😍)
👩🍳 Instructions
🔹 Step 1: Prepare the Veggies
Wash and chop all vegetables. Lightly steam broccoli and cauliflower for 3–4 minutes (optional but keeps them tender).
🔹 Step 2: Make the Sauce
In a bowl, whisk together yogurt, olive oil, lemon juice, garlic, oregano, thyme, paprika, salt, and pepper. Add water or broth until pourable.
🔹 Step 3: Assemble
Place vegetables in a baking dish or deep pan. Pour sauce evenly over the veggies and gently mix.
🔹 Step 4: Cook
Oven Method:
Bake at 180°C (350°F) for 30–35 minutes until bubbly and lightly golden.
Stove-Top Stew Method:
Simmer covered on low heat for 20–25 minutes, stirring occasionally.
🔹 Step 5: Finish
Sprinkle with a little Parmesan or feta (optional). Let rest 5 minutes before serving.
🥗 Why This Helps With Weight Loss
✔ Very low calorie
✔ High fiber = full for hours
✔ No white flour, no sugar
✔ Mediterranean fats support metabolism
✔ Gentle on digestion
❓ Q & A
Q: Can I eat this every day?
Absolutely! It’s nutrient-dense and balanced. Just rotate veggies sometimes.
Q: Can I skip yogurt?
Yes! Use blended zucchini, cauliflower, or light vegetable broth instead.
Q: Is it good for dinner?
Perfect for dinner — light but satisfying, no heaviness before sleep.
Q: Can I add protein?
Yes! Add chickpeas, lentils, or grilled chicken breast if needed.
Q: How many calories per serving?
Approx. 150–180 calories per serving (without cheese).
Q: Can I freeze it?
Yes, but best without yogurt — add fresh sauce when reheating.
