This very low fat recipe makes a healthy tomato and vegetable stew that’s perfect with wholegrain rice or pasta for a nutritious family meal. It’s suitable for people who are lactose intolerant or at risk of developing hypercholesterolaemia, as well as those who follow vegan, gluten-free, cholesterol-lowering and low-calorie diets.


Serves 4

  • 1 tsp olive oil
  • 1 large onion
  • 2 medium zucchinis
  • 1 large red capsicum
  • 400 g tinned crushed tomatoes
  • 1–4 cloves garlic
  • 1/2 tsp sugar
  • 1 Tbsp dried mixed herbs
  • Salt and pepper to taste


  1. Add the olive oil to a wok or deep fry pan.
  2. Slice the onion and crush the garlic. Cook and stir until the onions become transparent.
  3. Slice zucchini and red capsicum. Add them to the onions and cook for a few minutes more.
  4. Add the tomatoes, mixed herbs and a little bit of water (as needed).
  5. Bring to boil, put on a lid and simmer for 30 minutes or so, stirring occasionally.
  6. Add sugar, salt and pepper to taste.


  • Add extra vegetables, such as eggplant, spinach or squash. You’ll be adding extra vitamins and minerals, which are important for maintaining healthy eyes, skin and sperm. This is a particularly good idea for people who have trouble consuming the recommended five servings of vegetables every day.
  • Add mushrooms or your favourite legumes for extra protein, especially if you are a vegetarian. Protein is an important source of energy and is used by the body to grow and maintain muscles. It must be consumed in addition to carbohydrates to prevent malnutrition.
  • Serve with brown rice, wholegrain bread or wholegrain pasta for a healthy meal. Wholegrain cereals are a great source of fibre, which helps the gastrointestinal system to digest food. Diets that contain lots of wholegrain cereals (e.g. Mediterranean diets) are associated with a lower risk of chronic health conditions, including increased blood sugar levels, metabolic syndrome and type 2 diabetes mellitus.
  • Whizz the stew in the blender with some rice or pasta for healthy baby food.
  • Serve warm as salad at a winter barbecue.

This warming stew was created by Pualina in Essendon, VIC.

Nutritional content

Nutritional analysis per serve:

Energy 284.41 kJ
67.98 cal
Protein 2.67 g
Total fat 1.85 g
Saturated fat 1.85 g
Carbohydrates 7.9 g
Total sugars 7.02 g
Fibre 4.32 g
Sodium 135.38 mg
Cholesterol 0 mg
Potassium 508.83 mg


More information

Nutrition For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition.
Gluten-free diet For more information on gluten-free diets, see Gluten-Free Diet.


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