🥦 Mediterranean Vegetable Casserole (Low Calorie)
⏱ Prep Time
15 minutes
🔥 Bake Time
30–35 minutes
🍽 Servings
3–4 (or 2 large meal portions)
🛒 Ingredients
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1 large broccoli, cut into florets
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1 tbsp extra-virgin olive oil
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1 generous handful baby kale
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1 small onion, finely diced
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7 small garlic cloves, minced
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12 cherry or grape tomatoes, halved
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1 small zucchini, sliced
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1 small red bell pepper, chopped
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½ tsp sea salt (or to taste)
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½ tsp black pepper
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½ tsp dried oregano
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½ tsp dried basil
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Optional: pinch chili flakes
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Optional topping: 2–3 tbsp crumbled feta (optional but very Mediterranean)
👩🍳 Instructions
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Preheat oven to 180°C / 350°F.
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Steam broccoli lightly for 3–4 minutes until just tender. Drain well.
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Sauté aromatics
Heat olive oil in a pan. Add onion and cook until soft. Add garlic and cook 30 seconds until fragrant. -
Add vegetables
Stir in tomatoes, zucchini, and bell pepper. Cook 2–3 minutes until slightly softened. -
Assemble casserole
Transfer vegetables to a baking dish. Add broccoli and baby kale. Sprinkle with salt, pepper, oregano, basil, and chili flakes. -
Bake uncovered for 30–35 minutes until vegetables are tender and lightly roasted.
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Finish
Sprinkle feta on top if using and bake 5 more minutes.
🥗 How to Eat for Fast Weight Loss
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Eat warm or cold
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Pair with Greek yogurt or eggs for protein
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Eat alone for very low-calorie meals
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Great for dinner, lunch, or late-night hunger
📊 Why It Works
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High fiber → keeps you full
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Olive oil → healthy fats, no spikes
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No flour, no sugar, no processed carbs
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Naturally Mediterranean & anti-inflammatory
🔄 Variations
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Add cauliflower or spinach
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Add chickpeas (if not low-carb)
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Add grilled chicken for protein boost
