How to cook vegetable dietary stew, simple recipes for losing weight

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Prepared by: Mamamaksa

08/05/2013 Cooking time: 50 min

I think the name of the recipe speaks for itself. Dietary vegetable stew is prepared in 50 minutes from the most popular vegetables, it turns out very satisfying, tasty and healthy.

Types of culinary processing of products for stews

Initially, stews were called mixes of chopped vegetables, pre-fried and then stewed. The trend of a healthy lifestyle that has become established today has adjusted the recipe. Now baking is also allowed, as well as cooking not in its own juice or sauce, but by steaming. The components are crushed with a knife (slices, cubes, straws) or using a grater. Utensils suitable for preparing vegetable stew on the stove include a thick-walled saucepan, saucepan, and frying pan. Many housewives find it convenient to use a multicooker because it has programmed modes and keeps food hot for a long time.

Step-by-step instructions for preparing vegetable stew

The process of preparing stew is quite simple, and the dish will turn out right the first time, even for beginners in the kitchen. Step-by-step cooking process:

1. First, prepare all the vegetables - wash and peel.
2. Then chop them into cubes, and you can grate the carrots using a grater.
3. This dish is best prepared in a saucepan or deep frying pan with thick walls to ensure uniform heat treatment of all ingredients.
4. Heat the container on the stove and gradually add the vegetables - first you need to simmer the carrots and onions for 5 minutes, and then add all the other ingredients of the stew.
5. Simmer the dish under a tightly closed lid for 20 minutes, stirring occasionally.
6. If by the end of cooking all the liquid from the container has not evaporated, you can open the lid and simmer the stew for 2-3 minutes over high heat.
7. In the last minutes you should add salt and various spices to taste.

The finished dish should be served with plenty of fresh herbs (dill, parsley, cilantro, etc. are suitable). This addition will give the dish a fresher and piquant taste.

Additional stew ingredients

Legumes - beans, peas, lentils, chickpeas - are often chosen as one of the ingredients of vegetarian stew. They enrich the dish with vegetable protein, as well as many organic acids, fats, vitamins and mineral salts, making it more calorie-rich, which means they make it more satisfying. Vegetable stew can be served not only as a side dish. It is perfect as an independent dish for lunch or dinner. Chickpeas and beans need pre-soaking. Red lentils, on the other hand, cook to a puree in less than twenty minutes. Mushrooms are sometimes included in stews. Mushrooms contain many poorly digestible substances, such as chitin, which is why mushrooms are classified as heavy food. Therefore, they significantly increase the load on the digestive system and minimize the beneficial properties of stewed mixed vegetables. Neither forest nor artificially grown mushrooms appear in recipes for dietary stews.

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:

• cabbage of any kind due to the large amount of fiber in its composition;
• carrots – as a source of vitamins and minerals;
• bell peppers and tomatoes for healthy heart and blood vessels.

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

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

You can lose weight easily, but to do this you need to at least get off the couch.

Vegetable stew for beauty and health

Vegetable dishes, and stews in particular, can be seasoned with low-fat sour cream and tomato paste, but this increases the overall energy value of the dish. The calorie content of 100 grams of vegetables without dressing varies in the range of 20-45 kcal, only potatoes will add 80 kcal. It is the combination of low calorie content with high nutritional value that explains the popularity of vegetable stews in the diet of people losing weight, watching their weight, as well as supporters of a healthy diet. The high fiber content in vegetables ensures that the body is freed from toxins, undigested food residues, and excess cholesterol. Dietary fiber stimulates intestinal motility and helps lower blood sugar levels. However, all the healing properties of the components of the right stew are revealed if they are combined correctly.

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:

• carrots – 1 pc.;
• onion – 1 pc.;
• zucchini – 1 pc.;
• eggplant – 1 pc.;
• asparagus – 200 grams;
• cauliflower – 200 grams;
• bell pepper – 1 pc.;
• ground pepper, salt, fresh herbs - add to your taste.

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:

• chicken fillet – 0.5 kilograms;
• zucchini – 2 pcs.;
• bell pepper – 2 pcs.;
• tomatoes – 2 pcs.;
• eggplants – 2 pcs.;
• onion – 1 pc.;
• carrot – 1 pc.;
• garlic – 3 cloves;
• tomato paste – 1 teaspoon;
• sea ​​salt, allspice - add to taste.

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:

• zucchini – 1 pc.;
• potatoes (small size) – 3 pcs.;
• carrot – 1 pc.;
• onion – 1 pc.;
• fresh herbs, salt, seasonings - add to taste.

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:

• brown rice – 150 grams;
• onion – 1 pc.;
• bell pepper – 1 pc.;
• zucchini – 1 pc.;
• carrot – 1 pc.;
• tomatoes – 2 pcs.;
• water – 250 ml;
• sea ​​salt, ground pepper - add to taste.

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.

Vegetable stew in a slow cooker - recipe

In the absence of seasonal vegetables, a delicious vegetable stew can be prepared from frozen ingredients. We suggest preparing the stew in a slow cooker. Ingredients : - green beans, - Chinese cabbage, - carrots, - broccoli, - dill (fresh or dried), - pickled green peas, - salt, - vegetable oil.
Broccoli is one of the vegetables that requires only five minutes of heat treatment to achieve softness, without losing color and vitamins. Therefore, we will leave its inflorescences, along with green peas, for the final stage of preparation. Peel, wash and chop Chinese cabbage and carrots. Place these components into the multicooker bowl, and add green beans to them (allowed without prior defrosting). Using the “frying” or “baking” mode, cook these products for about a quarter of an hour in a minimal amount of unrefined sunflower oil. After this, put the broccoli and green peas disassembled into florets, mix gently, add a little salt and season with dill. Next, you need to simmer the vegetables in their own juice for another quarter of an hour, after which the dish can be served. This assortment has a distinct taste, so it does not require additional dressing. If desired, you can include garlic in the composition. We wish you health and pleasure from healthy vegetable stews! Tags:

• Vegetables
• Nutrition

There are many options - choose any!

Standard Diet Stew

• one piece each of zucchini, sweet pepper and onion
• a couple of carrots
• three tomatoes
• two or three cloves of garlic
• pepper and salt

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:

• One each of zucchini and eggplant
• Three tomatoes
• One carrot
• Half a medium sized head of cabbage
• One onion

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.

You can see how to cook stew in a slow cooker in the next video. The only difference from the recipe I gave above is that the author added several potatoes to the ingredients.

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.

• For a kilogram of eggplant, take a couple of onions,
• Several tomatoes (can be replaced with tomato paste)
• Carrots - a couple of pieces
• Basil, garlic
• You can add walnuts for taste (several pieces)

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.

• One carrot
• One onion (if medium-sized, then take two)
• Zucchini, eggplants, green beans, cauliflower - 200 g each
• Sweet pepper – 100 g
• Vegetable oil – 1 tbsp.
• Pepper, salt, herbs - to your taste

Grate the carrots and chop the onion.

Vegetable diet - reviews

How effective this unloading nutrition system is can be judged by reviews. And I will introduce you to some of them.

Nyusha:

This is the coolest diet in the summer-autumn period. I cook all kinds of vegetable dishes. especially a stew of tomatoes, zucchini, bell peppers, onions and potatoes. This is how I eat in the summer for 1-2 weeks when my husband is on a business trip. During this time I lose up to 5 kilos)))

Lina

: Not a diet, but torture. I thought I wouldn’t survive. I really wanted to eat meat. I held out with grief for a whole week. During this time I lost almost 3 kilos. But I won’t do this kind of weight loss again. A vegetable fasting day is welcome, but a full diet is not.

glad

: I like that vegetables are low in calories, so you can eat them in large quantities. I sometimes do fasting days. They help keep weight at a certain level. When I’m really hungry, I cook meat or fish without salt.

Lucy

: I did vegetable weight loss for a month. During this period, the plumb line is minus 7 kilos. True, I also worked out in the gym and went for walks before bed. It’s really satisfying to sit on it – you don’t really feel like eating. In addition to vegetables and fruits, my diet also included fermented milk.

Tanya

: No... I can’t eat vegetables alone. I also added boiled meat and fish to them. And I sat like that for 2 weeks. There were no additional loads. But during this period I easily lost 5 kg

Dietary vegetables

Thanks to the variety of vegetables and methods of cooking them, you can endlessly diversify your dietary menu. There are vegetables that should be limited in consumption for those who decide to lose weight. They contain a lot of starch and have a high glycemic index. These include: turnips, sorrel, rhubarb, beets, melon, pumpkin, potatoes, corn. Carrots, tomatoes, onions, broccoli, zucchini, cabbage, cucumbers, green peas, daikon radish, and garlic are suitable for everyday nutrition.

A weight loss menu should include dietary vegetables with a calorie content of no more than 100 kcal per 100 g of product. You should include more plant-based foods with zero or negative calories in your diet. When consuming them, the body spends more calories digesting them than it receives from them.

Cooking

During the cooking process proceed as follows:

1. Peel the potatoes, carrots and onions, and remove the peel from the eggplant. Zucchini and other vegetables are washed and cut into large cubes. The pepper is washed, removed from the stalk and seeds, and cut into strips. The garlic is peeled, crushed using a press or grated (fine).
2. Add olive oil to the multicooker and turn on the frying mode.
3. Place onion in a heated bowl and fry until golden brown.
4. Then the multicooker is switched to the “stew” mode, and chopped carrots are added to the container.
5. In 10 minutes. Add potatoes to the contents and mix.
6. After 20 minutes, put all the remaining vegetables into the bowl: peppers, eggplant and zucchini. Close the lid and cook for another 15-20 minutes.
7. Then add salt, garlic, tomato paste, pepper and other spices. Some home cooks recommend using a mixture of Italian herbs in this recipe.
8. Then the contents of the bowl are mixed well, the unit is closed and the dish is simmered until fully cooked.

Sausage

To ensure that the dish has a smoky flavor, it is better to use smoked sausage rather than boiled or dried. Smoked brisket and ham are suitable.

Ingredients:

• smoked sausage – 326 g;
• zucchini – 435 g;
• Jerusalem artichoke – 1 piece;
• red turnip – 294 g;
• onion – 89 g;
• carrots – 81 g;
• peas – 90 g;
• salt - to taste;
• corn oil - 3 tbsp. l.

Cooking steps:

1. Pour oil into a multi-bowl and add chopped onion. Fry for 2 minutes and add the chopped carrots. Fry for 1 minute.
2. Place Jerusalem artichoke and sausage, cut into cubes. Simmer for about 3 minutes, stirring.
3. Chop the remaining vegetables coarsely and place in a multi-bowl. Sprinkle peas on top. Salt and add a little water. Mix everything well and simmer for 20 minutes.

My family will be delighted with this dish. Even the pickiest people will like the smoky aroma. Serve the stew on lettuce leaves. You can decorate with lingonberries or cranberry syrup.

From pork ribs

List of ingredients:

• ribs - 0.3 kg;
• one potato;
• one carrot;
• one small zucchini;
• one bow;
• two tomatoes;
• black pepper and salt to taste.

Cooking method:

1. Pork ribs should first be washed, and then cut into pieces and placed on the bottom of the frying pan.
2. Fry them with vegetable oil for 15 minutes.
3. Add carrot cubes to the contents of the pan.
4. We also send the zucchini squares there.
5. After 10 minutes, cut the tomatoes and onions and add them to the main ingredients.
6. Add finely chopped garlic, spices and salt.
7. Simmer with the lid closed for 15 minutes. Check the readiness of the dish by taste.

The essence of a vegetable diet

In general, a vegetable diet is quick and effective. The name of this power system speaks for itself. For a certain period of time you need to eat exclusively vegetables. Although there is another option. I described it in the article “diet on vegetables and fruits”.

But to lose weight you need to choose the right products. Otherwise, you will not lose kilos, but, on the contrary, you will gain them. You need to eat up to 1.5 kilos of vegetables per day for 5-6 meals. You can follow such a diet from a week to half a month without harm to your health. During this period, you can lose up to 6 kg of excess weight.

This program does not require you to strictly follow the principles of a raw food diet when eating. Vegetables can be subjected to heat treatment - baked, boiled, stewed. The main thing is to control the amount of fat used during the preparation of dietary dishes during this period.

If you are making vegetable salads, season them with a little olive oil or lemon juice.

For variety, you can introduce vegetable juices into your diet. Try to ensure that these are freshly squeezed juices - they contain the maximum content of nutritional components and vitamins. It’s just important to remember that some juices have their own consumption characteristics. For example, in order for carrot juice to be absorbed, you need to add a couple of drops of vegetable oil to it.

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.

How to cook stew with eggplants and zucchini in the oven

A doubly healthy stew is made from baked vegetables. Therefore, I want to offer you an option in the oven. You can cook from the vegetables that you have in your kitchen. Therefore, if you don’t have something from the list below or, on the contrary, want to add something, then feel free to change the composition to suit you.

Ingredients:

• Medium eggplants – 3-4 pcs.
• Garlic – 3-4 cloves
• Tomatoes – 3-4 pcs.
• Cucumbers – 2-4 pcs., depending on size
• Zucchini – 1-2 pcs.
• Sweet pepper – 2 pcs.
• Odorless vegetable oil – 50 ml.
• Basil, oregano, salt, paprika or other spices to taste

Preparation:

1. I suggest starting with eggplant. If you have them of small diameter, you can cut them into circles. Larger ones - quarter or half rings. In short, the pieces should be pleasant and easy to eat. The same applies to other products.

2. Peel the bell pepper from seeds and cut into 4 parts. Then we divide each into another 4-6 squares.

3. Cucumbers can be peeled or left in the skin. We cut them into circles or semi-circles.

4. The tomatoes also turn into circles.

If the tomatoes have thick skins, it is better to peel them. To do this, pour boiling water over them for 5 minutes. Then transfer to cold water. After this, the skin comes off perfectly from the pulp.

5. Young zucchini does not need to be peeled. We cut it into circles or half-slices, depending on the diameter of the vegetable.

6. Finely chop the garlic or pass it through a press.

7. Place all the vegetables except the tomatoes in a baking tray. Add all the prepared spices, but do not add salt yet. Add oil and mix everything thoroughly.

Now add tomatoes. We didn’t do this before so that we could thoroughly mix in the spices without crushing the soft tomato slices. Stir gently but well.

8. Heat the oven to 180-190°C. Place the baking sheet here for about 20 minutes. Top-Bottom mode.

9. When the vegetable pieces become slightly soft and half-cooked, you can add salt.

If they are not cooked through in 20 minutes, you can increase the heat or keep them in the oven longer.

10. After adding salt, mix and place in the oven for another 20-30 minutes until cooked.

During this time, you can prepare something meaty for the stew. For example, fry cutlets. Finger-licking delicious!

Source -

Enjoy your meal!

Basic recipe

Thus, for those who want to prepare a dietary vegetable stew, the recipe can be like this.

Vegetable stew with eggplants and zucchini

• Eggplant - 1
• Zucchini – 2 small young vegetables
• Sweet bell pepper - a couple of pieces
• Green beans - a couple of handfuls
• Broccoli (can be replaced with cauliflower) – 300 g
• Frozen peas – half a cup
• Plump tomatoes - 3-4 medium ones
• Onion – 1
• Garlic – 3-4 cloves
• Spicy herbs (rosemary, thyme, oregano; you can use hops-suneli), salt - to taste

• Cut the eggplant lengthwise into 4-5 slices, place on a slightly greased sheet of foil and bake for 20 minutes in the oven at 160 degrees.
• Meanwhile, cut the young zucchini into large pieces (if they are already large, then take only one, peel and cut into cubes). Also cut the onion and pepper into small cubes, and separate the broccoli into small florets.
• Pour half a glass of water into the bottom of the pan, put green beans (if necessary, cut into pieces about 2 cm long), simmer for 5 minutes, add peas, cabbage, zucchini, peppers and onions, cook for another 10 minutes.
• Cut the baked eggplants into pieces and place in a saucepan. Remove the skins from the tomatoes, chop them and also add them to the stew along with the herbs, add salt and simmer for about 5 minutes. Peel the garlic, finely chop it, put it in the stew, immediately remove it from the heat and mix gently. Let it brew.