Courgette stew with tomato and white sauce

Serves: 2-3

Prep: 10 mins

Cooks in: 40 mins

Today I invite you to try this super-healthy, full of flavour recipe of courgette stew. This can be served with practically anything!


1 courgette

1 sweet red pepper

1/2 parsnip

a small piece of leek (the white part)

10 cherry tomatoes

1 tsp olive oil

1 tbsp creme fraiche

1 tsp plain flour

3 tbsp kefir/whole cow’s milk

freshly ground pepper

oregano to taste

fresh dill


  1. Peel the veggies and chop them finely. You can use the ninja chopper (tomatoes not to be peeled, only chopped).
  2. Place the red pepper, the parsnip and the leek in a pot with the oil, add water to cover and cook them for about 15 mins, from the moment the water starts to boil.
  3. Add the courgette to the mixture, add a little bit more water to cover the vegetables and cook them over medium heat until water starts to drop.
  4. You can sprinkle over black pepper and oregano.
  5. Add the chopped tomatoes and leave the food to cook for a few more minutes.
  6. Meanwhile, stir the flour with the creme fraiche and then add the kefir/milk. Continue to stir until you get a creamy white sauce.
  7. Pour the sauce over the veggies slowly, slowly and cook for 5 more minutes. Don’t forget to stir in the pot this whole time.
  8. At the time of serving flavour the food with some fresh dill.


  • This dish is perfect for both lunch and dinner and it can be served with chicken/pork/lamb/fish/boiled eggs.
  • You can place it in an airtight container and refrigerate it for up to three days. Don’t forget to refrigerate freshly cooked baby food within 2 hours as bacteria will start to grow at room temperature after those 2 hours are up.


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