🥦 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.
