How to cook vegetable stew: 5 secrets and 5 unusual recipes

The main thing

First, a short introduction. Let's go over the main rules that are common to all vegetable stews.

You can put any vegetables you have on hand into the dish. But if you are aiming for slimness, make sure that the ingredients do not contain too many starchy vegetables, especially potatoes.

This method, such as frying, is canceled - if you are watching your figure, then only stewing, cooking in the oven or slow cooker will do.

By the way:
There is an opinion that stewing over too low heat is not recommended - this method destroys vitamins, so it is recommended to set the heat to medium. But think for yourself, vitamins are destroyed during any heat treatment of foods.

Oil is also excluded - instead, water and vegetable broth are used for stewing.

Well, one more thing - you don’t have to strive to diversify the composition of the dish to the maximum - few vegetables does not mean it’s not tasty. I have also selected recipes for such mono-stews for you today.

So, let's start cooking!

There are many options - choose any!

Standard Diet Stew

First of all, carrots; they take the longest to stew. Throw it into the pan, then chop all the other ingredients.

Simmer everything for about 30 minutes, cover tightly with a lid.

You can watch the cooking process in this video:

In a slow cooker

Cooked in a slow cooker, vegetable stew retains all the original nutritional qualities of its components.

This low-calorie dish is extremely healthy, because vegetables are a complex of vitamins and fiber. It has cleansing properties and is great for helping you follow the path of slimness and health.

To prepare a simple and at the same time very tasty stew in a slow cooker you will need:

Everything is prepared very simply. All vegetables are chopped, placed in a slow cooker and cooked there for about an hour in the “stew” mode.

By the way,
The cabbage stewing time may vary. If it is fresh, then 45 minutes will be enough. If it’s winter, which means it’s hard and dense, then it will take more time.

In addition, she first fried the onions in the “fry” mode, and then switched to “stew”. But we remember that we don’t need extra calories, which means we shouldn’t fry onions. Use potatoes at your own discretion.

Zucchini

Just the same mono version that I promised.

Although zucchini is a medium-starchy vegetable, it is low in calories.

Take a kilogram of zucchini

Seasoning for vegetables

Place peeled and chopped zucchini, carrots and onions in a saucepan for stewing, add a little water, and simmer until the zucchini is soft.

Eggplant

Another way to cook with a minimum of ingredients. Moderately starchy eggplant works well as the main ingredient. In terms of nutritional value, this dish is in no way inferior to a similar meat dish.

Peel the eggplants, cut into cubes and soak in salted water for 20 minutes to remove the bitterness.

Chop onions, carrots, tomatoes.

Drain the water from the eggplants, put them in a saucepan, pour in some water and simmer. Next, add all the other ingredients, salt to taste (but keep in mind that your cormorants are already salted).

Simmer until the eggplants are tender.

Vegetable stew in the oven

You can also compose it from whatever is at hand. Let me give you a simple recipe as an example.

Grate the carrots and chop the onion.

Preheat the oven and place the carrots and onions in there for 5 minutes. Grease the mold with oil.

Next, add to them diced eggplants, zucchini, cabbage, disassembled into inflorescences. If one thing is missing, it will not spoil the taste of the dish. By the way, cauliflower can be replaced with regular white cabbage.

Helpful advice:
Vegetables can be prepared in advance - just freeze them. In this case, a healthy dish will be available to you even in the midst of winter, when vegetables are expensive.

Pour a little water into the mold, place the prepared ingredients there, mixing with onions and carrots.

After 15 minutes, add chopped peppers, green beans, salt and pepper to taste.

Leave for another half hour. Stir occasionally and add liquid.

To finish cooking, add the herbs.

With meat

I will mention here that meat is a product of animal origin, not suitable for cleansing the body and losing weight.

Rather, everything happens exactly the opposite. But if you choose meat for a dietary stew, then let it be, for example, chicken.

Vegetable stew with chicken in a slow cooker

Finely chop the chicken, place it in a heated multicooker bowl and fry for several minutes in a small amount of oil.

At the end of these few minutes, add the onion. You can skip this stage and go straight to extinguishing.

Next, set the stewing mode, select the time - 60 minutes and begin adding vegetables - first those that take longer to stew.

Don't forget to add liquid during cooking. Especially at the beginning - during the cooking process, vegetables release juice.

Use tomato paste: mix it with water and pour it into the dish - this will add taste and aroma.

At the end you can add grated garlic, and when the dish is ready, sprinkle it with herbs.

Can you recommend how to cook stew? Maybe you use some of your own additions that give the dish a special taste? Share in the comments!

Source

Vegetable stew pp without potatoes. Vegetable stew without oil

Ingredients for “Vegetable stew without oil”:

Cooking time: 30 minutes

Number of servings: 4

Nutritional and energy value:

Ready meals

Portions

100 g dish

Recipe for “Vegetable stew without oil”:

Here is a very rich source of fiber, microelements and vitamins. Vegetable stew is a great way to live without meat. And to cut down on calories, I'll show you how to cook vegetables deliciously without a drop of oil. I choose to cut them into small cubes. Slightly larger than on Olivier. See how it looks in the video. This will better reveal the flavors due to the contact area, and will also speed up the cooking. To our traditional potatoes, carrots and onions, we will also add a small zucchini. Its skin is soft and thin, so it will be eaten from edge to edge. We turn the heat to medium. Pour in the chopped vegetables. Everything except the zucchini. The zucchini cooks quickly, and you need to add it at the stage when the potatoes and carrots have softened a little. In the meantime, mix the spices. Paprika. Ground cumin. Turmeric. A little bit of cayenne pepper. Oregano. This is a fairly standard set to make almost any dish tastier. Pour in the spices. Add hot water. And this is the best friend of any vegetables - grated garlic. Stir and cover with a lid. Let's turn the heat to minimum and simmer for 10-15 minutes. At the next stage, add a little more water. Tomato puree, or tomatoes in their own juice, and prepared zucchini. Two good pinches of salt. Cover again and continue to simmer for another 10 minutes. Finally, add parsley. Stir and the dish is ready. As you can see in the video, starch has been released from the vegetables, and all the liquid has thickened perfectly. Now this is a wonderful sauce. There is not a drop of oil in this dish, but due to the added spices, we managed to achieve a very pleasant summer taste. This vegetable stew is not only food for Lent, but also an excellent opportunity to give up meat. In addition, this is a delicious way to lose extra pounds. By the way, vegetables prepared in this way go perfectly with unsweetened yogurt or sour cream. Share this recipe with your friends, don’t be afraid to cook and let me know if you liked it.

Dietary vegetable stew

Zucchini and eggplant stew in a slow cooker

Zucchini and eggplant are currently quite popular as the main ingredients for preparing vegetable stew. These vegetables occupy a strong position in the diet due to the fact that they are easy to cook. Here is a simple recipe for making vegetable stew from zucchini and eggplant using a slow cooker.

Zucchini stew without potatoes

Here is a recipe for a very easy to prepare zucchini stew. It is enough to prepare all the vegetables and stew them. Zucchini stew is a light and at the same time satisfying dish that is perfect for a family lunch or dinner. Such a stew can be prepared both as a side dish for meat dishes and as an independent dish.

Vegetable stew for children

Children often don’t want to eat vegetables, so we suggest preparing a delicious dish – stew – from these seasonal vegetables. Made with zucchini, sweet peppers, carrots and onions. For a child under 1 year old, the finished stew can be chopped in a blender.

Vegetable stew from zucchini and eggplant

This is an ideal food recipe for PN adherents, for those in need of dietary nutrition and for those who are fasting. According to your taste, you can change the amount of products and add any spices and herbs to the stew. You can stew the stew in a frying pan, but it is better in a cauldron.

Vegetable stew PP

Vegetable stew for PP adherents involves the use of vegetables with a low content of starchy substances and a limited amount of vegetable oil. In this recipe you are invited to prepare a vegetable stew from zucchini, tomatoes and onions. The recipe is simple and the dish turns out delicious.

Zucchini and chicken stew

A healthy and tasty dish for the whole family is not a dream, but a well-founded desire of any housewife. And you can implement it using a recipe for zucchini and chicken stew. This simple and quick-to-prepare stew is sure to please both children and adults.

Zucchini stew with rice

An appetizing stew of zucchini and rice can be served as a main dish, or as a hearty side dish. In addition, the snack is suitable for vegetarian cuisine. Try this delicious and easy-to-prepare dish!

Burmese Vegetable Stew Recipe

Vegetable stew is widely known not only in Russian, but also in Chinese cuisine. Vegetables are not stewed, but fried in a wok. Thus, the taste is preserved and the external data remains unchanged

What we need:

1 eggplant There should be no cuts or dents on the surface. The vegetable should feel firm and fresh.
1 zucchini. When choosing, choose one that is younger and fresher, without cuts or punctures.
½ bell pepper. For beauty, it is better to take red, but this is not necessary. Similar to the previous point, check the vegetable from all sides before purchasing.
1 pc onion.
1 bunch of green onions.
2 cloves of garlic. More is added for flavor. You can exclude it if you wish.
2 tbsp. soy sauce. If you choose a sauce, give preference to the Kikoman brand. It contains only natural ingredients and does not taste salty, unlike others.
Salt.
Ground black pepper.
3-4 tbsp. vegetable oil

Recipe

First you need to free the eggplant from bitterness. To do this, cut it into rings and sprinkle with salt. Leave for 20 minutes, the juice should flow out.

Let's move on to onions and garlic. Cut garlic and onions into rings, green onions into strips. We also chop the peppers and zucchini. You can cut them differently, at your discretion. Stripes will look aesthetically beautiful in a dish.

We take out the wok or replace it with a frying pan with a thick bottom. Soviet cast iron ones work well. Heat the sunflower oil. Fry two types of onions and garlic. Add ground black pepper. Mix.

Drain the juice from the eggplant. We rinse the vegetables themselves under water. Remove excess liquid with paper towels.

Place all the vegetables in the pan. Fry for about 5 minutes over low heat. Pour soy sauce into vegetables. Stir and turn off the heat. To soak in the sauce, let it simmer under the lid for 3 minutes.

Serve hot, sprinkled with green onions. Rice would be appropriate as a side dish.

On average, the recipe takes half an hour to prepare and makes 4 servings. Burmese vegetable stew can be eaten hot or cold.

Bon appetit!

The main thing

First, a short introduction. Let's go over the main rules that are common to all vegetable stews.

You can put any vegetables you have on hand into the dish. But if you are aiming for slimness, make sure that the ingredients do not contain too many starchy vegetables, especially potatoes.

This method, such as frying, is canceled - if you are watching your figure, then only stewing, cooking in the oven or slow cooker will do.

There is an opinion that stewing over too low heat is not recommended - this method destroys vitamins, so it is recommended to set the heat to medium. But think for yourself, vitamins are destroyed during any heat treatment of foods.

Oil is also excluded - instead, water and vegetable broth are used for stewing.

So, let's start cooking!

There are many options - choose any!

Standard Diet Stew

First of all, carrots; they take the longest to stew. Throw it into the pan, then chop all the other ingredients.

Simmer everything for about 30 minutes, cover tightly with a lid.

You can watch the cooking process in this video:

In a slow cooker

Cooked in a slow cooker, vegetable stew retains all the original nutritional qualities of its components.

This low-calorie dish is extremely healthy, because vegetables are a complex of vitamins and fiber. It has cleansing properties and is great for helping you follow the path of slimness and health.

To prepare a simple and at the same time very tasty stew in a slow cooker you will need:

Everything is prepared very simply. All vegetables are chopped, placed in a slow cooker and cooked there for about an hour in the “stew” mode.

The cabbage stewing time may vary. If it is fresh, then 45 minutes will be enough. If it’s winter, which means it’s hard and dense, then it will take more time.

Zucchini

Just the same mono version that I promised.

Although zucchini is a medium-starchy vegetable, it is low in calories.

Take a kilogram of zucchini

Seasoning for vegetables

Place peeled and chopped zucchini, carrots and onions in a saucepan for stewing, add a little water, and simmer until the zucchini is soft.

Eggplant

Peel the eggplants, cut into cubes and soak in salted water for 20 minutes to remove the bitterness.

Chop onions, carrots, tomatoes.

Simmer until the eggplants are tender.

Vegetable stew in the oven

You can also compose it from whatever is at hand. Let me give you a simple recipe as an example.

Grate the carrots and chop the onion.

Preheat the oven and place the carrots and onions in there for 5 minutes. Grease the mold with oil.

Vegetables can be prepared in advance - just freeze them. In this case, a healthy dish will be available to you even in the midst of winter, when vegetables are expensive.

Pour a little water into the mold, place the prepared ingredients there, mixing with onions and carrots.

After 15 minutes, add chopped peppers, green beans, salt and pepper to taste.

Vegetable stew with eggplants and zucchini in the oven

Ingredients

1 small carrot
1 large onion
200 g zucchini
200 g eggplant
100 gr bell pepper
200 g green beans
200 g cauliflower (this is a great option to cook)
1 tbsp. l. vegetable oil
salt, pepper, herbs

Vegetable stew kcal per 100 g - 50 kcal
proteins / fats / carbohydrates - 6.2 / 2.3 / 5.9

How to cook stewed vegetables in the oven

The baking dishes are heated in the oven, preheated to 200 degrees. The hot form is brushed with oil.
Grate the carrots, cut the onion into small pieces, pour into a hot, oiled baking sheet, mix and place in the oven for 5 minutes.
At the second stage, add diced zucchini, eggplant, and cauliflower disassembled into inflorescences to the dietary vegetable stew. If one of the ingredients is missing, preparing the dish with a different set of ingredients will not spoil the dish. If frozen vegetables are used, they are added at this stage. As correctly written in detail in a separate article, it is available here.
Pour a few tablespoons of broth or water into the bowl with vegetables and place in the oven for 10-15 minutes. Then add bell pepper, fresh green beans, salt and spices. Mix.
Stewed vegetables are cooked in the oven for about 30 minutes. It is necessary to stir the vegetables periodically and add liquid as needed.

In total, the vegetable stew spends 45-60 minutes in the oven - depending on the degree of doneness you like the vegetables. If you keep them in the oven longer, the pieces will bake and become completely soft, but they will retain their shape. For those who like vegetables with a slight crunch, 45 minutes is enough. Fresh herbs are added just before serving.

Don't know what to serve with vegetable stew with zucchini and eggplant? Meat would be an excellent addition -

Of course, everyone knows this tasty and satisfying dish. Everyone knows how useful it is. Almost any diet includes vegetable stew as a recommended dish. By retaining fiber and (if properly prepared) a lot of vitamins, vegetables help improve a person’s well-being and help cope with many problems. How to prepare a vegetable stew that will benefit and appeal to your household?

What to put in stew when dieting and losing weight

The simplest and most common vegetables are suitable for stew. You can put any variety of cabbage or a combination of several in a dietary recipe - broccoli, kohlrabi, cauliflower, etc. They contain many vitamins and minerals, rich in ascorbic acid and fiber. The plant fibers in the composition satisfy hunger, prevent overeating and cleanse the body from the inside.

Onions and garlic include many phytoncides, plant flavonoids, essential oils, etc. They help strengthen the immune system, which can weaken during the diet, destroy pathogenic flora in the intestines, and normalize metabolic processes within the body. Due to their spicy aroma and pungency, they improve the taste characteristics of the dish.

Carrots and pumpkin contain large portions of carotene, fiber and mineral salts. Pumpkin pulp is also rich in vitamin T, which accelerates metabolic processes. The combination of these vegetables helps improve the functioning of the digestive tract, regulates blood sugar levels, and cleanses the body.

Zucchini and celery are extremely low in calories (24 and 13 kcal for every 100 grams). They remove excess fluid from the body, provide quick saturation and accelerate the natural process of fat breakdown.

Interesting! Bell peppers, tomatoes and eggplants optimize heart function, increase the body's immune capabilities, prevent early aging processes, and significantly improve the appearance of nails, skin and hair.

Legumes (peas, chickpeas, beans) borates vegetable protein to nourish muscles and the health of the entire nervous system. However, they should be added to stews in moderation due to the high nutritional value of the product.

Multicooker recipe

Stew cooked in a slow cooker retains all the beneficial vitamins and nutritional properties of vegetables. For this dish you will need the following ingredients:

First, peel all the vegetables and rinse them under the tap. Next, cut the ingredients into equal cubes and place them in the multicooker bowl. Cook for approximately 60 minutes with the “Stew” mode activated.

Note! If the cabbage is young, the cooking time can be reduced by about 10 minutes.

5 minutes before final readiness, pour salt and spices into the bowl. Let the finished dish sit for about 1 hour. The finished stew should be served with greens, low-calorie omelettes, etc.

Alternative options

In the oven

A delicious and healthy recipe for stew that can be prepared in the oven of any power. For this dish you will need:

First, grate the peeled carrots and chop the onion. Then preheat the oven and place the carrots and onions inside a special baking container for about 5 minutes. Then add washed and chopped eggplants, zucchini, and cabbage to them. Add a small amount of water to the pan and cook the vegetables for 15 minutes.

Then add washed and chopped peppers, asparagus, sea salt and pepper to taste. Cook the dish for another 30 minutes, stirring occasionally. The stew you make goes well with greens.

With Chiken

Quite a satisfying and dietary recipe based on poultry and vegetables. For preparation you will need:

First, wash and finely chop the chicken and simmer it with a little water in a slow cooker. Next, peel the onion and then chop it and add it to the bowl. Then wash the remaining vegetables, peel them, cut them into cubes and add them to the multicooker container.

Cook for approximately 60 minutes in the “Stew” mode. 10 minutes before readiness, stir the tomato paste in a small amount of water and add to the vegetables - it will give the dish a beautiful color and aroma.

Use tomato paste: stir it with water and pour it into the dish - this will add a bright taste and aroma. Then chop the garlic and sprinkle it over the stew. Serve the finished dish in portions with herbs.

With potatoes

A fairly satisfying option made from healthy vegetables that can be prepared on a diet. List of required products:

Rinse the potatoes and zucchini with water and peel them, then cut into cubes. Peel the onion and chop thoroughly, grate the carrots.

Note! If you take young zucchini, you don't have to remove the seeds from them.

Place onions and a layer of carrots at the bottom of the container, then arrange potatoes and zucchini. Add a little salt and add about 100 ml of water to the container. Each layer can be slightly salted and spiced. Then simmer the dish over low heat until fully cooked (about 30-40 minutes). At the end of cooking, add chopped herbs, and then let the dish sit under the lid for about 30-60 minutes.

With rice

A dietary dish that is best prepared with brown rice. This product has low calorie content and a pleasant taste. Required ingredients:

Prepare the vegetables: peel the zucchini and peppers, cut into cubes, chop the onion, grate the carrots using a fine grater. Add washed rice to a deep frying pan and dry it for 2-3 minutes. In another container, simmer the chopped zucchini, peppers, onions and carrots for 5 minutes.

Then add rice to the vegetables and mix thoroughly. After this, add water and bring the base of the dish to a boil under the lid, then simmer for 20 minutes. At the end of cooking, add salt and ground pepper to taste. Serve the dish with plenty of dill and parsley.

Zucchini and cabbage stew

Although white cabbage predominates among the ingredients of this recipe, zucchini also makes an important contribution to it, otherwise this vegetable dish would be rather empty and not very tasty. Stewed cabbage is a very banal thing that can only attract ardent cabbage fans, so we add zucchini, onions, carrots, garlic, tomatoes to it, and as a result it will sparkle with completely different colors, tastes and aromas. This dish is quite quick and easy to prepare, and what’s especially nice is that it can be eaten all year round, regardless of the season, since all the ingredients for it are widely available for sale, they’ll just cost you a little more in winter. Zucchini and cabbage stew is an ideal side dish for any meat and fish dishes, but it can also serve as a separate, self-sufficient dish - for vegetarians or fasting people it will act as a nutritious and well-balanced dish.

INGREDIENTS:

1 zucchini (300 g)
1/2 head of white cabbage (600 g)
2 tomatoes (400 g)
1 onion (150 g)
1 carrot (150 g)
2 - 3 cloves of garlic
vegetable oil
salt, pepper mixture

COOKING METHOD:

1. In order to prepare a stew of zucchini and cabbage, you first need to simmer two main ingredients. The zucchini must be peeled from hard skin and large seeds, if any, and cut into medium-sized cubes. If you have very young zucchini, then you don’t have to peel them at all, but simply rinse the outside thoroughly to remove any possible contamination from the surface.

2. Rinse the cabbage well with running water, removing the outer leaves if necessary if they are too dirty, torn or rough. Then you need to cut it thinly and sort the resulting straws with your hands, simultaneously throwing out the thickest, toughest and hardest to chew fragments.

3. Place the prepared vegetables in a large container with thick walls, lightly greased with any refined vegetable oil. I prefer to use a cauldron because it allows vegetables to simmer slowly without burning and are well-saturated with a variety of flavors. But in principle, this stew can be prepared either in a saucepan or in a large saucepan; however, if possible, it is still advisable to choose dishes with a thick bottom and walls.

4. Cook the zucchini and cabbage over low heat, covered, stirring occasionally, for 30 minutes, although if the vegetables are very young, the stewing time can be reduced by 5 to 10 minutes. Usually, juice is released from the zucchini during the cooking process, which prevents the dish from burning, but if there is not enough liquid or it has evaporated quickly, then you should add a little just boiled water to the stew.

5. Meanwhile, the onion head needs to be peeled and cut into small cubes.

6. Scrape the carrots with a knife to remove dirt, then grate them on a coarse grater.

7. Fry onions and carrots in a separate frying pan in a small amount of vegetable oil for about 10 minutes until soft.

8. It is advisable to first remove the peel from the tomatoes, although this is an optional procedure, however, it often happens that the peel of the fruit is harsh and its pieces stick to the teeth and generally do not feel very pleasant in the mouth. The tomatoes should be cut shallowly with a knife crosswise in the place where the stalk was once located, although this is not too important, and they can be cut from the opposite side. Then the fruits should be placed in a deep bowl, placed for convenience at the bottom of the sink and filled to the top with just boiled water. One or two minutes of exposure to boiling water is enough, so after that you can turn on the cold water tap to cool the tomatoes. In the places where the cut is made, the skin of the fruit will begin to clearly come off, and by pulling these flaps, the tomatoes can be peeled quite easily with a small knife.

Advice! Of course, during the ripening season, it will be healthier, tastier and cheaper to use fresh tomatoes bought at the market, or even better - collected from your own garden bed. But this vegetable dish can be prepared all year round, and in winter and spring, tasty and ripe tomatoes are quite difficult to find on sale. In this case, tomatoes canned in their own juice will come to the rescue, which are sold in many supermarkets and are quite a worthy analogue.

9. Peeled tomatoes should be cut into medium cubes. If juice leaks out of them, it is better to save it and then add it to the cauldron with all the other vegetables.

10. Add tomatoes to the stewed cabbage and zucchini, mix well and cook covered for another 5 - 7 minutes.

11. Then add fried onions and carrots, as well as garlic, passed through a special press, into the stew of zucchini and cabbage. Mix all the vegetables thoroughly and simmer over low heat for another 3 - 5 minutes.

12. Season the finished dish with salt and pepper to taste and let it sit for a while under the lid - at least 15 - 30 minutes.

Zucchini and cabbage stew contains only 58 kcal per 100 grams of the finished dish, and since digesting cabbage, as is known, requires considerable energy expenditure from the digestive system, in this case you will definitely not get a single extra calorie. But the benefits of this vegetable stew are quite obvious, because it is rich in vitamins, minerals, fiber, antioxidants, pectins and other biologically active compounds, so immediately take this recipe into service, and your body will surely thank you!

Well-fed dad

This dish, needless to say, will help you quickly lose weight and normalize your body’s functioning. But it is unlikely that men will like it very much. And women who love meat are not uncommon! If this problem is familiar to you, prepare a vegetable stew with meat. Of course, this will take more time, because the meat must first be boiled. Cooked meat cut into pieces is added to the stew, and when cooking vegetables, broth, not water, is poured into the pan. Otherwise, the technology does not change.

You can also make vegetable stew with chicken. Naturally, it is better to use dietary breast meat in this case, which can be boiled in a small amount of water or baked in foil, and then cut into pieces.

Vegetable stew with minced meat usually requires more effort and turns out fattier, since the minced meat must first be lightly fried with the addition of oil. You can also add boned pieces of lean fish, such as cod. Fish can be cooked immediately with vegetables.

Naturally, a stew with the addition of meat will be more energetically valuable.

Vegetable recipes

Every home has traditional kitchen appliances with which you can easily prepare dietary vegetables for weight loss. The correct way to prepare food for weight loss and a healthy diet are:

simple cutting without heat treatment;
stewing with a small amount of liquid;
cooking in water or steaming;
using an oven or electric grill.

With this preparation, no fats or oils are added, which makes the food low in calories. Below you can see simple and effective recipes for vegetable dishes for weight loss.

Quick cooking

Quick recipes usually make fresh salads. There is no lengthy processing, and regular cutting of vegetables is used. In this way, vegetable dishes for weight loss can be made very quickly. The products retain maximum nutrients and also contain a lot of fiber and pectin. This helps the body to better cleanse the intestines and reduce cholesterol levels. It is better to eat such food immediately after preparing it.

Main conclusions

Stew is the simplest vegetable dish possible. You can add various foods, spices and herbs to it to diversify the classic taste. Dietary stew recipes should include:

The stew can be prepared on the stove, in the oven, or in the slow cooker. In this dish you can combine a large number of ingredients, adding dietary meat and legumes to increase the nutritional value.

Do you like this dish? Share your tips for making healthy stew!

Universal dish with cauliflower and mushrooms

This vegetable stew can be perfectly prepared at any time of the year. Both fresh and frozen cauliflower are suitable for this. Another very interesting feature is that it can be served as a main course or as a salad.

Ingredients

Preparation

The recipe is really very easy both in terms of preparation time and the ingredients themselves. Literally 40 minutes - and you have a wonderful vegetable dietary stew that will decorate and complement any table.

As we continue the zucchini season, I want to remind you that there is a simple and cheap dish that is ideal for proper nutrition for diabetics. Dietary vegetable stew with zucchini is a must-have in the world of nutrition-conscious people.

The greatest benefit of this dish is its richness and nutrients. This stew will be an excellent side dish for a piece of lean veal, baked fish or diabetic bread.

Basic methods and rules of preparation

Dietary vegetable stew can be prepared from any vegetables on hand - onions, carrots, cabbage, zucchini or zucchini, eggplant, potatoes, tomatoes, cauliflower and broccoli. The process uses very little oil, salt, pepper and seasonings (to taste).

Each housewife can boast of her proven recipe for preparing dietary vegetable stew. Some people like to simmer the ingredients of a dish in a frying pan on the stove or in the oven, while others use a slow cooker for this. Common to all home cooks is the understanding that vegetable stew without meat is considered dietary - with a minimum of fat, prepared exclusively by boiling or baking.

By changing combinations of ingredients, you can get a new taste of the dish every time. However, it should be understood that the quality of dietary vegetable stew depends not so much on the ingredients included in its composition and their ratio, but on the method of preparation. One of the most popular is cooking treats in the oven.

Vegetable stew diets

Of course, a stew diet does not mean that you only eat this dish. You can add proteins to the menu. This can be fish, chicken and eggs, it is advisable to include low-fat fermented milk products (kefir, cottage cheese, yogurt). But the main dish is vegetable stew. You should eat it at lunchtime and in the evening.

The stew must be prepared correctly. You need to add a little oil. You can lightly sauté onion or garlic in oil. But it is advisable not to use oil at all, but to cook vegetables by stewing in water and vegetable juice. When preparing stews, salt should be used minimally. But you can add various spices; they speed up metabolism, which means they help with weight loss.

The weekly diet involves the consumption of any vegetables, eggs and fish, as well as kefir; a spoonful of honey with green tea and sugar-free compotes are allowed.

Here is a sample diet menu:

The menu is not the most varied, but you won’t be bothered by hunger. If you wish, you can try a short diet for three days.

The three-day diet allows you to eat only vegetables and drink kefir and water. That is, you only need to cook vegetable stews. You can diversify the dish by using different ingredients. For example, at lunchtime the stew can be more filling - beans, cabbage, zucchini, peppers, tomatoes. And in the evening it is better to prepare a lighter dish - pumpkin, carrots, garlic and onions. You should use kefir as a snack.

Choose diets to suit your taste, but remember that if weakness or malaise occurs, you should stop losing weight.

Dietary stew recipes for different seasons

Each time of year the body requires a different set of substances. In the fall, after the summer, we have already refueled with vitamins and minerals, so it’s better to think about taste and low calorie content. In spring and winter, on the contrary, concern for the safety of vitamins during cooking comes first. It is advisable that the recipe contains more vegetables with vitamins A, E, C, D, which are so lacking at this time. We have selected the most healthy recipes for vegetable stew with a dietary twist so that it can be prepared for the whole family and at the same time for those who are watching their weight. Vegetable stew is perfect as a dietary dish for most diets , because the vegetables included in it are low-calorie.

Winter vegetable dietary stew with chicken in the oven

The winter diet is characterized by a lack of fortified foods and an excess of high-calorie foods. Therefore, by preparing vegetable stew, you can make up for the lack of vitamins, and chicken will not leave us without proteins. They are very necessary in winter, because the body fights the cold. Even kids who don't usually like to eat vegetables will enjoy this delicious and nutritious meal. A winter recipe for vegetable dietary stew with chicken must be prepared in the oven, laying out the ingredients in layers. Cooking time 1 hour 20 minutes. Calorie content: 220 kilocalories per serving. We will need:

Skinless chicken thighs – 2 pieces.
Bell pepper (red or yellow) – 3 pieces.
Tomatoes – 1 large, very ripe.
Carrots – 1 large.
Onion – 1 piece.
Brussels sprouts – 300 g.
Potatoes – 4 pieces.

Healthy recipes for slimness and health

Recipes for vegetable stews are varied, so you can easily choose dishes to suit your taste. Here are interesting and healthy stew recipes.

With eggplants

Cut a kilogram of eggplant into strips and soak in salted water. Cut two red onions and 300 g tomatoes into cubes. Mix all the vegetables and simmer for half an hour. Before serving, you can add a handful of chopped walnuts and low-fat yogurt.

With beans

Soak 100 g of beans in water overnight, then boil until tender. Cut three carrots into slices, an onion, one zucchini and two tomatoes into cubes, two bell peppers into strips. First, simmer the onion, then add the rest of the vegetables, except tomatoes, and simmer until almost done. Then, five minutes before the end of cooking, add tomatoes, a couple of chopped garlic cloves, beans and spices.

With turnips

Chop 350 g white cabbage, 200 g turnips, cut 200 g zucchini into cubes, grate two carrots. Combine a few cauliflower florets with the rest of the ingredients. And simmer until done. You can add some green peas, and if you need a more satisfying dish, then a couple of potatoes. When serving, sprinkle with herbs.

The variations of this dish are very varied. This means that during the diet you can use any recipes and lose weight deliciously. Moreover, vegetable stew is good not only for a slim figure, but also for health.

Source

Celebrating Diversity with Pumpkin and Cauliflower

This recipe will be a godsend in winter. It is at this time that our body needs vitamins and beneficial elements. The list of essential substances contained in cauliflower and pumpkin is very long. There are various vitamins here, such as C, E, B1, B2, PP. Microelements: magnesium, sodium, potassium, phosphorus, calcium, iron. Cauliflower and pumpkin are low-calorie vegetables. Therefore, dishes prepared from them will be dietary.

Ingredients

Cauliflower – 200 gr.
Pumpkin – 100 gr.
Carrots – 2 pcs.
Potatoes – 3 pcs.
Green peas (frozen or fresh) – 150 gr.
Onion – 2 pcs.
Vegetable oil – 3 tbsp. l.
Tomatoes (tomato paste) – 2 tbsp. l.
Spices, bay leaf, ground pepper, salt - to taste.

Preparation

Vegetables: potatoes, carrots, onions, pumpkin - peel, wash, cut into small pieces.
Separate the cauliflower into florets.
Pour sunflower oil into the bowl and set the “Fry” mode. Add the chopped vegetables and fry them for 15–20 minutes. Then add cauliflower florets to the vegetables.
Add tomatoes (tomato paste), salt, bay leaf, pepper, mix.

Turn on the “Stew” program in the multicooker for 1 hour. About 15-10 minutes before the end of cooking, add peas to the stew.

If desired, the prepared dish can be decorated with finely chopped green onions and fresh herbs.