Simple Low‑Calorie Mediterranean Vegetable Stew

Ingredients

• 5 medium Potatoes (peeled and cut into 1‑inch cubes)
• 1 large Onion (finely chopped)
• 1 large Carrot (peeled and sliced into thin rounds)
• 2 medium Zucchini (cut into half‑moon slices)
• 2 tablespoons Olive Oil (extra‑virgin, for frying vegetables)
• 700 ml Water (approximately 2.5 cups)
• 1 teaspoon Salt (adjust to taste)
• ½ teaspoon Black Pepper (freshly ground)
• 1 large Tomatoes (chopped)
• 2 cloves Garlic (minced)
• 1 teaspoon Smoked Peppers (ground smoked paprika or chipotle powder)
• 2 tablespoons Fresh Parsley (chopped, plus extra for garnish)
• 2 slices Bread (sturdy country or sourdough bread, cut into squares)

Instructions

1. Prepare Vegetables

   Peel and cube the potatoes, chop the onion, slice the carrot, halve the zucchini, and chop the tomato. Mince the garlic and set parsley aside.

   Time: PT10M

2. Sauté Onion

   Heat 1 tablespoon of olive oil in the frying pan over medium heat. Add the chopped onion and sauté for 4 minutes, stirring occasionally, until translucent.

   Time: PT4M

   Temperature: Medium heat

3. Add Carrot and Zucchini

   Add the sliced carrot and zucchini to the pan with the onion. Fry for 7 minutes, stirring frequently, until they begin to soften.

   Time: PT7M

   Temperature: Medium heat

4. Combine Potatoes and Water

   Transfer the sautéed vegetables to the large pot. Add the cubed potatoes, 700 ml water, and 1 teaspoon salt. Stir to combine.

   Time: PT2M

5. Simmer the Stew

   Bring the mixture to a gentle boil, then reduce to a low simmer. Cover with the lid and cook for 20 minutes.

   Time: PT20M

   Temperature: Low simmer

6. Add Tomatoes, Garlic, and Spices

   Stir in the chopped tomato, minced garlic, black pepper, and smoked peppers. Cook uncovered for an additional 5 minutes.

   Time: PT5M

   Temperature: Medium heat

7. Finish with Fresh Herbs

   Remove the pot from heat. Sprinkle the chopped parsley (or dill) throughout the stew and give a final gentle stir.

   Time: PT2M

8. Fry Bread Croutons

   In the same frying pan, heat the remaining 1 tablespoon olive oil over medium‑high heat. Add the bread squares and fry 2‑3 minutes per side until golden and crunchy.

   Time: PT6M

   Temperature: Medium‑high heat

9. Serve

   Ladle the hot vegetable stew into bowls, top with the crunchy bread croutons, and enjoy immediately.

   Time: PT2M

Nutrition Facts

Calories

150

Protein

4 g

Carbohydrates

30 g

Fat

4 g

Fiber

5 g