Low-Calorie Middle Eastern Spiced Stew Recipe

Low-Calorie Middle Eastern Spiced Stew Recipe

Stew can be a wonderfully hearty meal, even when it only contains 45 calories per serving (yes, really!).

This Middle Eastern-inspired spiced stew is quick and easy to make. It uses only fresh vegetables, vegetable stock, herbs and spices, which not only help keep the calorie content low, but also make it an ideal and nutritious meal to rustle up when you’re following a weight loss plan such as the OPTIFAST Intermittent Fasting or Partial Meal Replacement plans.

For example, you could start your day with an OPTIFAST Shake, then tuck into this Middle Eastern stew as a tasty lunch or dinner, and enjoy an OPTIFAST Soup for your other meal to keep your daily calorie count controlled.

For snacks, turn to our OPTIFAST Bars or OPTIFAST Desserts, which can help to curb hunger and satisfy your sweet tooth too!

Low-Calorie Middle Eastern Spiced Stew Recipe



  • 3 tbsp vegetable stock (reduced salt if available)
  • 1 green pepper, washed, deseeded and diced
  • 2 courgettes, washed and sliced into 1cm chunks
  • 2 celery sticks, washed and diced
  • 400 g can of chopped tomatoes
  • 1 tsp chilli powder
  • 2 tbsp fresh mint, chopped
  • 1 tbsp ground cumin
  • Pinch of black pepper
  • Mint sprigs to garnish


  1. Start by washing the green pepper, removing the seeds carefully using a knife and dice into small pieces. Wash and dice the celery, and wash and dice the courgettes. Leave the vegetables to one side.

  2. In a large saucepan over a medium-high heat, add the vegetable stock and heat until boiling.

  3. Then lower the heat to medium and add the pepper, courgettes and celery, then stir for 2-3 minutes until the vegetables begin to soften.

  4. Next, add the chopped tomatoes, chilli powder, chopped fresh mint and cumin, and stir to combine.

  5. Reduce the heat to medium-low, cover the pan, and leave to simmer for 30 minutes or until all of the vegetables are tender.

  6. Remove the saucepan from the heat and season with black pepper to taste.

  7. Pour into 4 bowls and serve hot, garnished with fresh mint sprigs.

Nutritional Facts

Amount per serving

Calories 45
Total Fat 0.95g
Saturated Fat 0.1g
Sodium 148.4mg
Total Carbohydrates 5.5g
Dietary Fiber 3.04g
Sugar 4.4g
Protein 2.05g

Allergens: contains celery. Note that vegetable stock ingredients may vary.

Try out another delicious low-calorie Middle Eastern-inspired dish with this cauliflower tabbouleh salad recipe:

Low-Calorie Cauliflower Tabbouleh Salad Recipe


Low-Calorie Cauliflower Tabbouleh Salad Recipe

Try this tasty low-calorie recipe for an impressive cauliflower tabbouleh salad.

2020-09-02 07:56:06By Health & Nutrition Expert

Health & Nutrition Expert

Health & Nutrition Expert

Writer and expert