Recipe Vegetable stew (broccoli, cauliflower, zucchini, eggplant, bell pepper, onion, carrot, tomato, rice, garlic). Calorie, chemical composition and nutritional value.

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Prepared by: Dashuta

10.10.2013 Cooking time: 1 hour 0 minutes

We can say that this is a seasonal dish, and it is best to prepare it in the summer, when the harvest of cauliflower and zucchini is ripening in the garden, then you can experiment and create culinary masterpieces.

Description of preparation:

I absolutely love this simple recipe for stewed cauliflower with zucchini, and not a single summer goes by without me preparing this wonderful dish.
I really like the combination of zucchini and cabbage, and I have a lot of recipes for preparing them, but today I offer you the simplest one. I usually bake these vegetables together in the oven with sour cream sauce, but at the dacha I don’t have a very good stove, and the oven generally works disgustingly, so I adapted the recipe for a frying pan - it turns out no less tasty. You, of course, can add any vegetables to the dish at your discretion, but personally I like it better this way. So, let's get down to business, and here is the recipe for making stewed cauliflower with zucchini: 1) We pick from the garden, or buy, a medium head of cauliflower. Then we disassemble it into inflorescences and rinse thoroughly. 2) Cut the onion into small cubes, and peel the zucchini and cut into squares with a side of about 3 centimeters. 3) Place all the ingredients in a saucepan or deep frying pan, add salt and pepper, add a little water and cover with a lid. Simmer the vegetables for 20 minutes over medium heat. 3) Then add sour cream and cook for another 15 minutes. After 15 minutes, sprinkle with chopped herbs and simmer until fully cooked for 10-15 minutes. In general, it will take us about an hour to prepare, but the taste is so excellent that it is definitely worth the time spent. Bon appetit everyone! Purpose: For lunch / For dinner Main ingredient: Vegetables / Cabbage / Cauliflower Dish: Hot dishes Diet: Vegetarian food

Step-by-step cooking instructions

In a saucepan

In order to prepare a dish of cauliflower and zucchini, you need the following ingredients:

• Cauliflower 1 head.
• Zucchini 2-3 pieces.
• Carrot 1 pc.
• Onion 1 pc.
• Salt and pepper to taste.
• Vegetable oil 2 tbsp.

Step-by-step preparation:

1. Wash the cabbage under running water and divide it into inflorescences; if you come across large ones, cut them in half.
2. Peel the zucchini from seeds and peel, cut into large cubes.
3. Peel the carrots and onions, grate the carrots on a coarse grater, add the diced onion.
4. Place all the ingredients in a saucepan or saucepan, add a little water, salt and pepper, add a small bay leaf and cook for 30 minutes over medium heat.
   If desired, add garlic and herbs when serving.

In the oven

Another great option for a cauliflower and zucchini dish is vegetables cooked in the oven.

The following ingredients are required:

• Zucchini 2 pcs.
• Cauliflower 1 head.
• Onions 2 pcs.
• Garlic 3 cloves.
• Vegetable oil 1-2 tablespoons.
• Spices to taste.
• Salt.

Step-by-step preparation:

1. Peel the zucchini and cut into half rings.
2. Divide the cabbage into florets and chop finely if desired.
3. Peel the onion and cut into rings.
4. Pour vegetable oil into a mold 5 cm high, lay out the vegetables, salt, season with spices and salt, put in the oven and cook for 45 minutes at a temperature of 180-200 degrees.
5. Remove the pan from the oven, squeeze out the garlic, mix everything carefully and keep in the oven for another 5 minutes.
   When serving, you can grate the cheese or prepare a sauce from sour cream and chopped herbs.

Even an inexperienced cook can stew cauliflower with vegetables, but he will need knowledge of several points.

• To get rid of insects that can infect cauliflower, soak the head of cabbage for 20–30 minutes in salted water. To prepare a saline solution, just take a teaspoon of salt per liter of water. If there were bugs in the cabbage, they will float to the surface.
• Cauliflower inflorescences will be less damaged during stewing if you first fry or boil it by adding a little sugar to the water.
• Cauliflower stew will be tastier if the vegetables are first browned in oil, but this will increase the calorie content of the dish.
• Cauliflower turns out more tender if it is stewed in milk, cream, and sour cream.
• Do not exceed the recommended time for stewing cauliflower with vegetables so that the products do not turn into a shapeless mass.
• Spices with a strong odor can distort and drown out the taste of the main ingredient. To give the appetizer a piquant taste, just add tomatoes or tomato sauce, garlic, and herbs when stewing.

We suggest you familiarize yourself with: Lingonberries in syrup for the winter
Cauliflower goes well with almost all vegetables, so the cooking technology may be different. By strictly following the instructions accompanying the chosen recipe, you will avoid unpleasant mistakes.

Benefits and harms

The nutritional value of a cauliflower and zucchini dish per 100 g is:

• Calories: 53 kcal.
• Proteins: 4.1 g.
• Fats: 0.8 g.
• Carbohydrates: 9.4 g.

Cauliflower and zucchini contain:

• vitamins: C, B1, B2, B6, PP, A;
• sodium;
• potassium;
• calcium;
• magnesium;
• phosphorus;
• iron;
• pectin;
• citric, nicotinic, malic and folic acids.

In case of kidney failure, their excessive consumption can be harmful due to their high potassium content.

Cauliflower stewed with zucchini and eggplant

Compound:

• cauliflower – 1 kg;
• zucchini – 0.6 kg;
• eggplants – 0.4 kg;
• onions – 100 g;
• carrots – 0.3 kg;
• bell pepper – 0.4 kg;
• vegetable oil, salt, ground black pepper - to taste;
• tomato juice – 0.25 l.

• Wash the vegetables and dry them.
• Cut the eggplants into large cubes. Make a solution of 2 teaspoons of salt and a liter of water, immerse the eggplants in it. After 20 minutes, rinse and leave in a colander to dry the vegetables.
• Peel the zucchini, cut in half lengthwise, and scoop out the pulp and seeds with a spoon. Cut the remaining portion into cubes about 1 cm or slightly larger. If the zucchini is young, you can chop it without peeling it.
• Peel the carrots and cut into circles. If the vegetables are large, you can cut them into halves or even quarters.
• Peel the peppers and cut them into quarters of rings.
• Peel the onion and cut into medium-sized cubes.
• Divide the cauliflower into florets. Cut large inflorescences into several pieces.
• Boil the cabbage until half cooked in boiling water, drain in a colander, and wait for the water to drain.
• Pour oil into the bottom of a cauldron or thick-bottomed pan with a non-stick coating, put the onion in it, and lightly brown it.
• Add peppers, zucchini, eggplant and carrots. Fry the vegetables for 5 minutes.
• Add cabbage.
• Mix tomato juice with salt and seasonings, pour it over the vegetables.
• Simmer the cabbage with vegetables over low heat, covered, for 15 minutes.

We invite you to familiarize yourself with: Characteristics of the Tochka variety cabbage

The rich composition of this version of cauliflower and other vegetables makes the dish tasty and healthy.

Compound:

• cauliflower – 0.6 kg;
• zucchini – 0.4 kg;
• green peas – 0.4 kg;
• potatoes – 0.2 kg;
• onions – 0.2 kg;
• carrots – 0.2 kg;
• garlic – 5 cloves;
• sour cream – 0.25 l;
• water – 100 ml;
• vegetable oil - as much as needed;
• salt, spices - to taste.

• Prepare the vegetables by washing and drying.
• Peel the carrots and chop them on a grater. Remove the skin from the onion and chop it into small pieces.
• Disassemble the cabbage into inflorescences, cut large pieces into several parts.
• Peel and remove large seeds from the zucchini and cut into cubes.
• Peel and cut the potatoes into the same pieces as zucchini.
• Crush the garlic with a press and mix with sour cream. Add salt and spices, dilute with water.
• Fry the onions and carrots in vegetable oil until golden brown, add the rest of the vegetables and green peas, pour in sour cream sauce.
• Simmer for half an hour over low heat, covering the pan with a lid.

The cauliflower dish according to this recipe turns out to be satisfying due to the presence of potatoes and green peas in the composition. It looks delicious.

Cauliflower with vegetables can also be stewed in a slow cooker. To fry food, use the “Frying” or “Baking” program. If you need to pre-boil the cabbage, steaming is suitable. For extinguishing, use the “Extinguishing” program. Cooking time is 20–40 minutes, depending on the selected recipe and the power of the unit.

What other ingredients would be suitable?

• Minced meat (beef, pork, pork, chicken in a ratio of 1:1) 500g. When adding minced meat, you should lay everything out in layers, the bottom layer is cauliflower, you need to put minced meat on top and pepper it, and put zucchini on the top layer. The cooking time for a dish with meat will increase to 1 hour (more information about cooking cauliflower with minced meat can be found here).

• 
  Eggs 1-2 pcs. Sprinkle breadcrumbs onto the bottom of the pan. Simmer the vegetables in the oven until half cooked and pour in a mixture of eggs, herbs and 100g of milk, and return to the oven until fully cooked (you can find out more about recipes for cabbage with eggs here).

• Potatoes 5-6 pcs. Add peeled potatoes, cut into slices, to the vegetables. You can lay out all the ingredients in layers, greasing each layer with sour cream or mayonnaise and sprinkling with grated cheese. Cook the dish for about 45 minutes. Serve with sour cream.
• Milk 150 gr. Chop cauliflower, zucchini, onion, garlic and place in a greased form. Pour milk and grate cheese on top. Place in the oven to bake for 40-50 minutes. Milk can be replaced with cream. Serve as a casserole or cream soup, after grinding in a blender until smooth, and top with croutons.
• Olive oil 2 tablespoons. Add half rings of two bell peppers to the main ingredients. Place the vegetables in a mold, add basil, parsley, salt and pour olive oil, stir and bake for half an hour.

We invite you to familiarize yourself with: Savoy cabbage, cultivation and care of varieties

A dish of cauliflower and zucchini can be either independent or serve as a side dish for meat and fish. A sauce made from sour cream, garlic and herbs is perfect for vegetables.

When canned and frozen, cauliflower and zucchini do not lose their properties, so they are convenient for storage and can always be on hand for every housewife. There are many options for preparing dishes from cauliflower and zucchini; these vegetables are excellent for baby food in the form of cream soups, purees, stews, and casseroles.

For adults, the vegetable component is no less important; the presence of cauliflower and zucchini in the diet protects the digestive organs from negative effects, prevents the development of gastritis and peptic ulcers, saturates the intestinal microflora with deficient vitamins, and to a certain extent prevents neoplasms.

Cauliflower stewed with bell peppers and tomatoes

Compound:

• cauliflower – 0.5 kg;
• bell pepper – 0.25 kg;
• tomatoes – 0.3 kg;
• carrots – 100 g;
• onions – 100 g;
• garlic – 2 cloves;
• vegetable oil, water - as needed;
• salt, seasonings, fresh herbs - to taste.

Cooking method:

• Separate the cauliflower into florets and wash well. Cut the largest inflorescences in half or even into 4 parts.
• Boil water, add a teaspoon of sugar to it. Place cauliflower in water and cook for 5 minutes. Drain in a colander and let dry.
• Peel the carrots and chop them on a grater with small holes.
• Peel the onion and chop finely.
• Heat the oil in a deep frying pan or cauldron, add onions and carrots, after 5 minutes add cabbage, fry it with vegetables for 3-5 minutes.
• Wash the pepper, remove the seeds, cut into quarters of rings, and add to other vegetables.
• Wash the tomatoes, cut into slices, add to other ingredients.
• Finely chop the garlic and sprinkle it over the vegetables.
• Add a quarter glass of water, cover the vegetables with a lid, and simmer for 15 minutes. Add water if necessary.
• Add salt, season the vegetables, stir. Sprinkle with chopped herbs and simmer over low heat for another 2-3 minutes.

Vegetable cauliflower stew prepared according to this recipe looks bright and appetizing. It will appeal to both gourmets, for whom the organoleptic qualities of the dish are important, and supporters of a healthy diet.