low-calorie vegetable stew:
Introduction
Looking for a low-calorie, nutrient-packed meal that helps with weight management? This vegetable stew is your perfect companion. Filled with fiber-rich vegetables and savory flavors, it’s ideal for eating day and night without guilt. Easy to make, warming, and satisfying, this stew supports healthy weight loss while keeping your taste buds happy.
Ingredients & Quantity
2 tablespoons olive oil
1 large onion, chopped
2 cloves garlic, minced
2 carrots, sliced
2 celery stalks, chopped
1 zucchini, diced
1 bell pepper, chopped
1 cup green beans, chopped
1 cup cauliflower florets
1 can (14 oz) diced tomatoes
4 cups vegetable broth (low sodium)
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley for garnish (optional)
Instructions
Heat oil: In a large pot, heat olive oil over medium heat.
Sauté aromatics: Add onions and garlic; sauté until translucent and fragrant (about 3–4 minutes).
Add vegetables: Stir in carrots, celery, zucchini, bell pepper, green beans, and cauliflower. Cook for 5 minutes, stirring occasionally.
Add liquid & seasoning: Pour in diced tomatoes and vegetable broth. Add thyme, oregano, salt, and pepper.
Simmer: Cover and simmer for 20–25 minutes, or until vegetables are tender.
Serve: Garnish with fresh parsley if desired. Enjoy hot.
Origin
Vegetable stews have a long history in global cuisines, with each region using its local produce and herbs. This version draws inspiration from Mediterranean and Western vegetable soups known for their health benefits and simplicity.
Cultural Significance
Vegetable stews have traditionally been associated with healthy living and frugality. Across cultures, they are staples for nourishing the body, promoting wellness, and providing comfort food that is both filling and light.
Description
This stew is a colorful, hearty medley of vegetables simmered in savory tomato broth. Each bite delivers a mix of textures—from tender cauliflower to slightly crisp zucchini—along with a natural sweetness from carrots and bell peppers.
Optional Additions
Leafy greens: spinach, kale, or Swiss chard
Beans or lentils for extra protein
Spices: paprika, chili flakes, or turmeric for added depth
Fresh lemon juice for brightness
Tips for Success
Chop vegetables uniformly for even cooking.
Avoid overcooking to maintain texture and nutrients.
Use low-sodium broth to control salt intake.
Make a large batch—it freezes well and can be reheated anytime.
Nutritional Information (per 1-cup serving, approx.)
Calories: 80–100 kcal
Fat: 3–5 g
Carbohydrates: 12–15 g
Fiber: 4–6 g
Protein: 2–3 g
Sugar: 5–6 g
Values may vary depending on specific vegetables and broth used.
Conclusion
This vegetable stew is a delicious, low-calorie meal that supports weight loss while keeping you satisfied. Its versatility, ease of preparation, and rich flavor make it ideal for regular consumption.
Recommendation
Perfect for anyone aiming for healthy weight management, this stew can be eaten for lunch, dinner, or even as a light evening snack. Pair it with whole grains or lean protein for a complete meal.
Embracing Healthful Indulgence
Eating healthy doesn’t have to be bland. This stew proves that you can enjoy bold flavors, variety, and satisfaction while still keeping calories low. By embracing fresh, whole vegetables and aromatic herbs, you can indulge your taste buds guilt-free.
If you want, I can also create a “7-day vegetable stew meal plan” that maximizes weight loss and variety without repeating flavors, so people can eat this daily without boredom.
Do you want me to make that?
