Dishes and side dishes from boiled vegetables

Boiled vegetables

Side dish of potatoes with peas, cheese and cream

Prepared this way – in 12-15 minutes! – Potatoes become an excellent side dish for a variety of dishes. And it’s delicious on its own.

6-9 potatoes medium-sized potatoes
100 ml cream with 20% fat content
salt pepper
100 g green peas
50-60 g cheese
2 tbsp. tablespoons vegetable or butter

Vegetable side dish for meat

This is not only tasty, but also a healthy side dish for any meat and poultry.

150-200 g cauliflower
150 g carrots
150 g green beans
150 g green peas (frozen)
salt pepper
1-2 tbsp. tablespoons ghee (just butter)

Vegetables in nut sauce

Vegetables in nut sauce is a dish that can be prepared during Lent or at any other time. The set of vegetables can be anything you like. Spicy vegetables.

600-700 g of vegetables (beets, any cabbage, spinach, leeks)

for the sauce:

100-150 g walnut kernels
2-3 sprigs of cilantro
0.5-1 teaspoon hops-suneli
2-4 cloves of garlic
¼ teaspoon ground red pepper
1 tbsp. spoon of red wine vinegar
half a cup of pomegranate seeds (optional)
salt

Potatoes with mushroom sauce

Both peeled and jacket potatoes are good with mushroom sauce. What do you like best?

1 kg potatoes
50 g dried or 200-250 g fresh mushrooms
2 onions
1 tbsp. spoon of flour
sunflower oil
1 bunch of dill and celery
1 bunch of parsley

Cabbage rolls

Cabbage rolls are a great light dish that can be prepared in 35-45 minutes.

head of cabbage
2 carrots
slice of rye bread
ground red pepper, coriander, cloves, bay leaf
bunch of greenery for decoration
1 tbsp. spoon of salt

Artichokes with green peas

It is known that this is not just a tasty, but also an extremely healthy vegetable. And preparing artichokes with green peas is not difficult.

15 small artichokes
100 g green peas
2 red tomatoes
1 lemon
400 ml sour cream
1 tbsp. spoon of flour and butter
several olives, 5 allspice peas
parsley or dill, salt

Garnish “Garden” for meat and poultry

Thinking about what side dish to prepare for meat or poultry? Prepare “Ogorodny” - you can’t go wrong. Simple, healthy and tasty.

150-200 g each of potatoes, cauliflower, green beans, green peas
100-150 g hollandaise sauce
butter or soft oil for poaching vegetables

Side dish for cauliflower meat

Cauliflower with sauce is an excellent side dish for any meat, whether we fry it, bake it or boil it.

a head of cauliflower weighing about 800 g
juice of one small lemon
a quarter cube of vegetable broth
4 tbsp. spoons of cream
2 tbsp. legs. butter
2 tbsp flour
4 tbsp chopped parsley
1 tbsp. spoon of basil greens
1 teaspoon lemon balm

Brussels sprouts with breadcrumbs

Brussels sprouts with breadcrumbs is another simple dish that contains a whole treasure trove of nutrients. Yes, and delicious. Can also be served as a side dish for meat.

6 Brussels sprouts
according to Art. spoon breadcrumbs and butter
1 teaspoon salt

Broth with potato croquettes

Ruddy potato croquettes, golden broth, bright greens. It's time to go to the table.

One of the most useful products for weight loss is boiled vegetables. Cooked root vegetables retain the maximum amount of useful elements, while the boiled diet has a minimum number of contraindications (compared to mono-diets or eating raw vegetables).

The most useful vegetables for weight loss

Eating vegetables helps normalize many metabolic processes and starts the process of losing weight. During the boiled diet, it is recommended to consume:

Beetroot (49 kcal/100 g) – normalizes intestinal motility and copes well with the problem of constipation.
Carrots (25 kcal/100 g) – easily digested, normalizes intestinal motility.
Zucchini (23 kcal/100 g) – the boiled vegetable increases the amount of folic acid, niacin, and vitamin A (substances involved in fat metabolism).
Asparagus (22 kcal/100 g) – when boiled, it contains more beta-carotene, lutein, and vitamin A.
Cruciferous vegetables: white cabbage, cauliflower, Brussels sprouts, broccoli, turnip (22/47/41/27/32 kcal/100 g) – normalize the functioning of the thyroid gland.

Vegetable diet

Having found out which vegetables contribute to weight loss, it is important to decide on the type of diet. You can eat exclusively raw foods or fresh juices, but more often people prefer boiled root vegetables or tubers. A vegetable diet for weight loss can also be used as a preventive measure for many diseases: obesity, intestinal disease, and cardiovascular disease.

Fruits and vegetables are rich in essential antioxidants; they contain vitamins, minerals, micro- and macroelements that strengthen the immune system. If there is a lack of plant products in your daily diet, a person feels a loss of strength and apathy. Greens and other plant products keep the body healthy, improve skin color and help you look younger.

Boiled vegetables diet

The products are included in dietary salads and soups. Boiled vegetables for weight loss are very important because they have become the main components of several types of diets. The principles and rules of the most effective of them are presented in the table:

Any fruits and boiled vegetables, excluding starchy ones. Between servings of soup, it is permissible to add raw vegetables or fruits to the menu.

How to lose weight with boiled vegetables: menu and rules

In this article we will talk about the effects of boiled vegetables on the figure, their benefits, harms and contraindications, and also share delicious dietary dishes and a sample diet menu exclusively based on boiled vegetables.

Vegetables are the edible part of plants essential to the human diet. They are rich in vitamins, minerals and fiber, which help the body function well. Vegetables are very beneficial for skin, hair, nails and figure. They promote weight loss and are low-calorie, so they are ideal for combating those hated kilograms. There is even a diet based on boiled vegetables, which is very common among women.

Recipes for weight loss

When losing weight on boiled vegetables, your diet can be made as balanced as possible. Due to the high fiber content in vegetables, those who are losing weight practically do not experience any discomfort due to hunger.

Time: 45 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 120 kcal/100 g.
Purpose: for lunch.
Cuisine: Russian.
Difficulty: easy.

Lenten vegetarian borscht is prepared in water, without sautéing or frying. It is better to use fresh vegetables and replace tomato paste with peeled tomatoes. When losing weight, you should avoid sour cream and season the dish with garlic and fresh herbs.

Ingredients

beets – 3 pcs.;
carrots – 1 pc.;
onion – 1 pc.;
white cabbage – 80 g;
red beans – 100 g;
tomatoes – 2 pcs.;
water – 1.5 l
greens – 10 g;
garlic – 3 cloves.

Cooking method

Pre-soak the beans and boil until half cooked.
Chop the cabbage, grate the beets and carrots on a coarse grater, finely chop the onion.
Place cabbage and onion in boiling water and cook for 10 minutes. Add beets and carrots, cook for another ten minutes.
Scald the tomatoes with boiling water, peel and puree, add to the soup, cook for 5-7 minutes.
Before serving, add herbs and finely chopped garlic.

Diet stew

Time: 30 minutes.
Number of servings: 4 persons.
Calorie content of the dish: 90 kcal/100 g.
Purpose: for a snack.
Cuisine: Caucasian.
Difficulty: easy.

A simple and quick summer recipe for dietary vegetable stew, which is good served both hot and chilled. If desired, you can add a little salt to the dish and add a teaspoon of sour cream (this will increase the calorie content of a serving of stew by 15 kcal).

Ingredients

eggplant – 2 pcs.;
bell pepper – 3 pcs.;
onion – 1 pc.;
carrots – 1 pc.;
tomato – 1 pc.;
garlic – 4 cloves;
greens – 7 g;
olive oil – 1 tbsp.

Cooking method

Cut the eggplants into slices, add salt and put under a press for 15 minutes.
Grate the carrots, chop the onion, remove the seeds from the pepper, cut into half rings.
Place vegetables in a cauldron, add oil, 100 ml of water, simmer covered over medium heat for 15 minutes.
Peel the tomatoes and cut into cubes. Chop the garlic and herbs, add to the stew, simmer for another 7-10 minutes.

Casserole

Time: 80 minutes.
Number of servings: 4 persons.
Calorie content of the dish: 120 kcal.
Purpose: for breakfast.
Cuisine: Russian.
Difficulty: easy.

According to reviews from those losing weight, zucchini casserole with cottage cheese is an excellent option for a tasty and satisfying breakfast. These two dietary products go well together; you can serve the dish hot or cold, having prepared it the night before.

Ingredients

milk zucchini – 300 g;
low-fat cottage cheese – 250 g;
egg – 2 pcs.;
flour – 200 mg;
salt - a pinch.

Cooking method

Grate the zucchini on a coarse grater, let stand for 10–15 minutes, squeeze out the juice.
Grind the cottage cheese with a fork and the egg.
Mix zucchini with cottage cheese, add flour, add salt, knead thoroughly.
Place the resulting mixture on a baking sheet and bake in the oven at 180° for 35–45 minutes.

Principles of losing weight

When losing weight, it is important to follow the basic rules:

correctly calculate the calorie content of the diet for weight loss and ensure a deficit of incoming energy;
give preference to dietary food sources;
increase physical activity;
decide on the type of diet for weight loss or be guided by a calorie deficit.

Dietary vegetable dishes will help those losing weight when creating a menu. Healthy recipes will help you prepare a main dish for a light dinner and a side dish for lean meat or lean fish.

Types of diets for weight loss

The type of diet determines the principles of nutrition and requires the formation of an appropriate nutrition plan. Vegetable dishes will complement the menu:

protein diet - protein consumption prevails over other nutrients;
protein-carbohydrate alternation - a nutritional pattern where each cycle is characterized by a change in the percentage of macroelements;
low-carbohydrate diet – the amount of carbohydrates is kept to a minimum;
paleo nutrition - following the diet of ancient man.

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Boiling vegetables allows you not only to quickly prepare your favorite product, but also to preserve its nutritional properties to the greatest extent. Many people believe that when cooked, the beneficial properties of vegetables disappear, but this is not always true; for example, the level of carotenoids in carrots, on the contrary, increases when cooked. [1] X Information source Vegetables are very easy to overcook, but if you follow the vegetable cooking techniques described in this article, you can cook vegetables that are not only tasty, but also healthy.

To prepare a vegetable side dish suitable for the main dish, you need to take into account a number of nuances. It’s not so easy to match the ingredients to each other, and even to the main product of the dish.

Is it possible to eat vegetables at night?

Unlike animal products, you can eat vegetables at night, but to avoid gaining weight, you should eat low-calorie foods. If you want a vegetable salad, you can chop boiled carrots, beets, and add some greens. You should not eat boiled beans at night. This is a valuable protein product, but the intestines and stomach should not be overloaded with it. It is worth remembering that after 18:00 the portion of food should be moderate in order to muffle the feeling of hunger. You should not overeat on any vegetables - this will harm weight loss.

What kind of side dish is there?

When serving fish or meat, vegetables should not only complement, but also set off both in color and taste. In vegetarian cuisine, such an additive will be the basis.

A vegetable side dish is an addition to the main dish to increase the portion or improve the taste and quality. He can be:

consisting of one component;
from several ingredients;
combined.

Both raw and heat-treated products can be served as a side dish. A raw vegetable addition is often called a salad, such as coleslaw. According to the method of preparation, the snack is:

boiled, stewed;
baked in the oven;
fried, in the form of puree;
fresh vegetables cut into pieces.

When choosing an additive for the main dish, you should think about everything down to the slightest nuance. The combination of flavors may be the most unusual, but adding herbs and spices can balance everything out. There are some rules in cooking, but taste is always the basis.

Benefits and contraindications

One of the disadvantages of such a diet is low calorie content, which can cause weakness, headaches, and a depressed emotional state. It is not recommended to stay on this diet for more than fourteen days, since the body needs fats and carbohydrates, which are practically absent on this diet.

losing several kilograms in a short period of time;
normalization of stool and improvement of sleep quality;
improving the color and condition of skin and hair.

low calorie diet;
lack of healthy fats and carbohydrates for the normal functioning of the body;
the likelihood that all the lost kilograms will come back;
weakness, increased sensitivity and irritability;
increased likelihood of disruptions due to strong restrictions;
slowing metabolism due to a severe calorie deficit.

Features of stewing vegetables

You should pay attention to products whose texture changes greatly after cooking. These include zucchini, squash, and eggplant.

The side dish prepared from them is tasty, but does not hold its shape well, and the appearance requires correction. It is appropriate to cook and serve such products in portioned forms, pots, along with other vegetables.

It should be taken into account that the cooking time should not exceed 10–12 minutes, therefore, you cannot add zucchini and potatoes at the same time. The sequence could be like this:

potatoes, onions, carrots;
heat treatment 10–12 minutes;
zucchini, eggplant;
final processing.

If the texture of the dish does not matter, then you can add it at the same time. In this case, some vegetables will be whole after cooking, while others will turn into puree. Many people prefer this way of serving snacks.

A dish with eggplants can be combined with tomatoes. This additive will enhance the taste and aroma. It is appropriate to use basil, parsley or dill as herbs.

Spices used include cardamom, pepper and nutmeg. Oven-baked vegetables with eggplants and zucchini are very tasty hot. It is appropriate to serve them with not only meat, but also sauce. Garlic and sour cream can be added to its composition.

Low-calorie vegetables

For the convenience of users, special computer programs have been developed that can be used to determine the calorie content of not only foods, but also dishes made from them. With their help, it is immediately clear what plant foods you can eat on a diet. For example, the most common potato tuber is a high-calorie product, it is rich in starch and other nutrients. If a person does not know what vegetables can be eaten on a diet and is not ready to create a menu on his own, you can contact a nutritionist, he will individually write out dishes with the necessary ingredients.

The following plant products are healthy and non-caloric:

Lowest calorie vegetables

Number of calories per 100 g of product

Vegetable side dish in the oven

You can cook the dish in the oven either together with the main dish or separately. For example, fish baked on a bed of vegetables will be cooked with a side dish. Place the fish, add spices and put it in the oven or microwave.

If the supplement is intended as an independent snack, proceed differently. Let's look at some options.

Baked potatoes with carrots

This dish can be prepared in foil or in a saucepan with a lid. A baking dish that can be easily covered with foil is quite suitable. You will need the following products:

potatoes – 400 g, carrots – 100 g;
onions – 1–2 pcs.;
vegetable oil – 30–35 g;
ground black pepper – 1–1.5 g;
nutmeg – 1 g, bay leaf – 1 pc.;
salt – 3–4 g, sugar – 2–3 g.

Preparation step by step:

Vegetables should be peeled and cut into equal, fairly large cubes. Add salt, sugar, spices and vegetable oil.
Mix everything thoroughly and place in a baking dish. Place in a preheated oven for 25–30 minutes. Cooking temperature – 160 ᵒС.
You can check readiness with a knife; it will easily penetrate the pulp of potatoes or carrots.
Turmeric is added to give the potatoes a beautiful amber color. For 500 g of vegetable, 1–2 g is enough. This amount does not affect the taste, but adds goldenness and appetizing to the entire product.

This appetizer goes well with most meat and fish dishes. It holds its shape perfectly. Serve hot, but cooled vegetables can be fried in a pan.

A baked vegetable side dish in foil or a sleeve will be light in color. To form an attractive crust, 5-7 minutes before cooking, open the foil and fry the vegetables on the top heat of the oven.

Cauliflower side dish

A tasty and dietary product can be prepared under a cheese crust. We will need:

cauliflower – 1 head;
hard cheese – 100 g, butter – 50 g;
grated crackers from white bread - 1-2 tbsp. l.;
water or broth - 100–120 g, salt, sugar, spices.

The steps are very simple:

To serve this dish, cabbage florets should be placed tightly in a baking dish. Add salt, sugar, bay leaf, spices.
Pour in broth, add butter. Cover with foil or a lid and place in the oven for 20 minutes.
Grate the cheese and mix with breadcrumbs. The form with cabbage should be removed from the oven. Sprinkle with cheese crumbles and return to the oven and bake for 5-7 minutes.

Dish of boiled vegetables

Snacks prepared in this way are considered not only the simplest, but also the most dietary. At the same time, they are no less tasty than those baked in the oven. In terms of popularity, the first place is, of course, potatoes, which you need:

peel, rinse, cut into cubes;
Place in boiling salted water, which should lightly cover the slices.

Add onion and bay leaf to the pan. After 20 minutes of simmering, you can have a wonderful addition to the meat. If desired, add into the same water:

carrots, green beans, pumpkin pieces;
cauliflower inflorescences, coarsely chopped onion.

Boiled vegetables are poured with vegetable or melted butter. From spices you can add black and red pepper, cardamom, coriander. When serving, sprinkle with green herbs or serve with sauce.

As a side dish, you can serve boiled vegetables: grated beets or carrots seasoned with vegetable oil.

After boiling, everything can be pureed. If you can use a blender for pumpkin, carrots, zucchini, then mash the potatoes. To make the puree soft and plastic, add butter or cream.

Side dish of stewed vegetables

Stewed vegetables hold their shape well and have dietary properties. The addition of spices and herbs diversifies the taste. To prepare such a dish, proceed as follows:

Clean and wash all ingredients. Cut into equal pieces and dry with a paper towel.
Pour vegetable oil into a frying pan and heat it up. Place the slices and cook over high heat until golden brown.
Place in a thick-walled pan or cauldron. Add salt, sugar, spices. Fill with water until the product is completely covered.
Stir and simmer on low heat. Check readiness with a knife. When it penetrates freely into the pulp, heating is stopped.

Stewed vegetables can be prepared either one type or combined. To create a complex side dish, select products with the same cooking time (carrots, potatoes).

Otherwise, some will remain raw, while others will lose their shape and turn into puree. This is appropriate if the cook intended it so, and the appetizer is served as if it were sauced.

5-7 minutes before the end of cooking, you can add sour cream, soy or tomato sauce to the stewed vegetables. Tasting the side dish will help you decide on the amount of salt and pepper. If necessary, they can be added at the end.

Healthy foods and vegetables

Vegetables are a food group that is characterized by a high content of nutrients and is of high value for human health. Vegetables improve digestion and promote the digestion of protein foods (meat, fish, poultry), which is especially important when following a low-carbohydrate diet. Dietary dishes made from vegetables occupy the lion's share of the diet menu for weight loss and are indispensable for a healthy lifestyle.

The final calorie content of prepared vegetable dishes varies depending on the ingredients. If we consider a dietary diet, then heat treatment of products should be gentle:

stewing;
steaming;
cooking;
baking;
frying is allowed with the addition of a minimum amount of unrefined oil or its complete exclusion (cooked in a non-stick frying pan).

Carrot appetizer in wine

The dish is worthy of serving on a festive table. An unusually prepared ordinary root vegetable will delight guests and will not disappoint gourmet expectations. Careful cutting will make the vegetable side dish interesting and appetizing. You will need:

carrots – 0.5 kg, onions – 1 pc., white wine – 150–200 g, honey – 1 tsp;
butter – 50 g, garlic – 1–2 cloves, cream – 100 g;
green onions - 1 bunch, salt, sugar, pepper - to taste.

Peel the vegetables and chop into slices. Place butter and slices into a hot frying pan.
Fry until crusty with the addition of spices. Add cream, wine and honey. Simmer over low heat without a lid until the liquid fraction has completely evaporated.
Add chopped garlic 2-3 minutes before the end. Garnish the dish with finely chopped onion.

Side dish of fried vegetables

Potatoes remain the most popular fried side dish. Although Jerusalem artichoke is gaining momentum and may well be used. To ensure that the potato wedges remain intact, you should follow some rules:

To serve fried, choose firm varieties of potatoes. After cleaning and washing the tubers, dry them well with a paper towel.
Potato slices are placed only in a very hot frying pan with oil. Fry for the first 10 minutes over high heat without covering with a lid.
Salt should be added only after the formation of a golden brown crust. 3-5 minutes before the end of cooking, you can add spices and herbs.

Onions are added to the side dish at the same time as potatoes. Mushrooms are introduced when the potatoes have already turned brown. A side dish of fried potatoes is a great addition to fish, meat, or can be served on its own.

To provide your body with the necessary supply of vitamins and beneficial microelements, you need to eat fruits and vegetables throughout the year. Of course, it is best to consume these products fresh, however, boiled and steamed vegetables also contain many valuable substances and undoubted benefits for the human body.

In addition, if you regularly eat such foods and various dishes prepared from them, you can noticeably lose weight. Boiled vegetables for weight loss have been used for a very long time and represent the basis of many diets and various methods of losing excess weight.

Boiled vegetables - calorie table
Dishes of boiled vegetables - recipes “Bon soup”
Risotto

Boiled Vegetable Salad Recipes

potato salad

The vinaigrette

bean salad

Basic principles of this diet

It should be noted that this diet has several variations, but the most common of them is the protein-vegetable diet. Its main principles are listed below.

On a vegetable diet, the consumption of almost all types of vegetables is allowed, with the exception of very starchy ones. But preference should be given to those that contain the least amount of sugar.
Vegetables can be boiled, eaten raw, or stewed. Boiled vegetables are very effective for weight loss, as they contain a low amount of calories and are also beneficial for the gastrointestinal tract. It is recommended to introduce more low-calorie vegetable soups, fresh salads, and boiled vegetables into the diet.
It is allowed to consume lean meats, eggs, olive oil, low-fat cottage cheese, kefir and milk.
It is necessary to drink as much pure non-carbonated water and herbal teas as possible. Coffee and freshly squeezed juices are also allowed.
You must consume at least a kilogram of boiled and fresh vegetables per day, and the calorie content of your diet should not exceed 1300 kcal.

Boiled vegetables - calorie table

All boiled vegetables, without exception, are easily digested by the gastrointestinal tract, quickly saturate the body, but despite this, they retain a fairly low calorie content. Thus, 100 grams of heat-treated beets contain only 44 calories. Boiled carrots have even less – about 19 calories.

The lowest calorie content distinguishes different types of cabbage - 100 grams of boiled Brussels sprouts contains about 18 calories, white cabbage - about 15, and cauliflower - only 9 kilocalories.

The calorie content of boiled potatoes is slightly higher - it contains about 80 kcal.

However, this value is significantly less than similar indicators for fried potatoes and, especially, chips or french fries.

Low calorie content allows you to use dishes based on boiled vegetables for systematic weight loss and emergency weight loss. Meanwhile, to effectively organize your diet, you should also consider how long boiled vegetables are stored in the refrigerator.

The shelf life of such products is very short - in finished form, for example, boiled onions or carrots can be left in the refrigerator for no more than 24 hours. That is why it is better to prepare dishes immediately before consumption, and if there is an urgent need to preserve cooked food, it is best to do this in the freezer.

What is healthier for weight loss - raw or boiled vegetables?

Despite the fact that it is generally accepted that raw vegetables are healthier than boiled ones, this is not entirely true. Both raw and cooked vegetables can cause harm and benefit. The fact is that heat treatment can increase the availability of one beneficial substance by completely destroying another.

Cooked carrots are easier to digest and serve as a natural laxative; beta-carotene contained in carrots is absorbed much better when cooked than raw. Raw carrots contain pectin and polyphenols - antioxidants that will be destroyed by any heat treatment;
raw beets contain iron, calcium and magnesium. But beneficial minerals and vitamins from boiled beets are absorbed better than from raw ones. It should be noted that beets are a very strong laxative; they strengthen the walls of blood vessels and remove toxins from the body by cleansing the kidneys and blood.
Broccoli is the fruit that contains the highest amount of glucosinolates. It is most useful when steamed. Broccoli is also a dietary product and is often found on weight loss menus.

Boiled vegetable dishes - recipes

If you decide to use boiled vegetables for weight loss, this does not mean that you will have to eat only them all the time. In fact, from such heat-treated products, you can prepare many tasty and healthy dishes that will satisfy your hunger for a long time and promote effective weight loss.

Preparing dishes from boiled vegetables is a simple but fascinating process. They can be combined with each other in different ways, combined with various spices, spices and herbs to get completely unexpected and interesting tastes. The only condition that must be observed by everyone who wants to lose weight is that you should not add too much salt to dishes made from boiled vegetables, but it is better to avoid using it altogether.

The following recipes will help you prepare tasty and healthy dishes that will help you lose weight and burn extra pounds.

"Bon soup"

1.5 l. water;
onion;
olive oil;
3-4 cloves of garlic;
1 tbsp. l. caraway;
1 tbsp. l. curry;
500 g white cabbage;
300 g tomatoes;
300 g cauliflower;
150 g green onions;
170 g carrots;
170 g celery;
1 tbsp. l. chopped coriander;
200 g tomato paste;
1 tsp. soy sauce;
Bay leaf;
1-2 pods of dried red pepper;
ginger;
cilantro;
parsley.

Pour 1.5 liters of water into a saucepan and put on fire.
Cut the onion into rings and lightly fry in olive oil.
Add to it 3-4 cloves of fresh garlic, chopped in any way, 1 tablespoon of cumin and the same amount of curry powder.
Simmer the resulting mixture a little, stirring it constantly, then add it to boiling water.
Place there 0.5 kilograms of shredded white cabbage, 300 grams of tomatoes and the same amount of cauliflower, 150 grams of green onions, 170 grams of carrots and the same amount of celery.
You also need to place 1 tablespoon of crushed coriander, 200 grams of tomato paste and 1 teaspoon of soy sauce in the water.
In addition, to enhance the taste, if desired, you can add a couple of bay leaves, 1-2 dried red pepper pods, as well as a little ginger, cilantro and parsley.
After adding all the necessary ingredients, mix the soup thoroughly, wait until the water boils again, and then cover the pan with a lid and cook until done. “Bon soup” is not only very tasty, but also healthy and nutritious.

Risotto

200 g rice;
onion;
carrot;
200 g bell pepper;
150 g canned corn.

Rinse 200 grams of rice thoroughly, place in a saucepan, add enough cold water and place on fire.
Once the water boils, reduce the heat and leave for 10 minutes.
Don't salt the rice!
Cut 1 onion into half rings and place in a deep frying pan.
Add 1 medium-sized carrot, cut into small cubes or grated on a coarse grater.
Fry lightly in a little olive oil.
After this, add 200 grams of bell pepper, cut into small pieces, 150 grams of canned corn and boiled rice to the onions and carrots.
Pour all the ingredients with water, cover the pan with a lid and let the rice and vegetables simmer for at least 20-30 minutes.
The finished rice can be lightly sprinkled with soy sauce and garnished with fresh herbs.

In addition, there are many salad recipes based on boiled vegetables. They are very easy to prepare, satisfy hunger for a long time and are also extremely tasty and healthy.

Vegetable desserts

In desserts, vegetables are a complementary ingredient that enhances the taste of the dish.

Pumpkin brownie

Recipe No. 26 - dietary dish
Method of preparation:

Peel the pumpkin and boil until tender.
Wash the orange thoroughly and remove the zest using a grater.
Mix all ingredients except nuts. Puree thoroughly with an immersion blender until smooth.
Crush the nuts and stir into the dough with a spoon.
Pour the mixture into a silicone mold and place in a preheated oven at 200 degrees for 50 minutes. Do not remove from the mold until completely cooled.

Ingredients: - pumpkin - 200 g; — rice flour – 30 g; – cocoa powder – 15 g; — chicken egg – 1 pc.; — milk 1.5% — 40 ml; - orange zest - from 1 orange; – walnuts – 25 g; - baking powder - ½ tsp; - sweetener - to taste.

Lemon muffins with zucchini and avocado cream

Recipe No. 27
Cooking method:

Wash the zucchini, dry it, grate it on a coarse grater. Squeeze.
Sift the flour, combine with salt, baking powder, sweetener.
Combine butter with lemon juice and zest. Add applesauce.
Mix butter mixture with flour. Add zucchini, stir until smooth. Place the dough into silicone molds.
Place in a preheated oven at 180 degrees for 20-25 minutes. Cool.
Cream : cut the avocado in half, remove the pit, and scoop out the pulp with a spoon. Combine with cocoa and honey, beat with an immersion blender until smooth. Drizzle over cooled cupcakes.

Ingredients: - zucchini (zucchini) - 1 pc.; — rice flour – 250 g; — olive oil (coconut) – 40 ml; — applesauce – 50 g; — lemon – 1 pc.; - baking powder - 1 tsp; - salt - 1 pinch; - sweetener - to taste. For cream: - avocado - 1 pc.; – cocoa powder – 20 g; - honey - 1 tbsp. l.

Pumpkin honey mousse

Recipe No. 28 - dietary dish
Method of preparation:

Peel the pumpkin and boil until soft. Puree with an immersion blender until smooth. Cool.
Soak raisins in boiling water for 10 minutes to soften.
Combine all ingredients. Garnish with nuts if desired.

Ingredients: - pumpkin - 300 g; – raisins – 25 g; – sesame – 10 g; – honey – 50 g.

Chocolate smoothie bowl with cauliflower

Recipe No. 29 - a dietary dish
Surprisingly, the taste of cabbage is not felt, giving the consistency of the ice cream softness and tenderness.

Cooking method:

Before freezing, bananas must be cut into small pieces, cauliflower must be disassembled into inflorescences.
Place all ingredients in a blender and blend at full power until smooth and viscous. If the mixture remains at the edges of the bowl, then you need to stop the blender and move the mixture closer to the center with a spoon. If the mixture is too thick, add a couple of tablespoons of milk.
Before serving, decorate with berries, nuts, and coconut.

Ingredients: - frozen bananas - 200 g; — frozen cauliflower – 100 g; – cocoa powder – 20 g; - milk 1.5% - 60 ml.

Vegetable dishes are served as a side dish or act as an independent component of the diet; they are necessarily included in the menu in the spring to prevent vitamin deficiency. Recipes for vegetable dishes will be useful to anyone who cares about their health, strives to lose weight or is engaged in drying muscles.

Boiled Vegetable Salad Recipes

The following recipes will help you prepare delicious, light and healthy salads.

potato salad

30 g boiled potatoes;
15 g carrots;
25 g fresh cucumbers;
10 g canned peas;
olive oil.

Mix 30 grams of boiled potatoes, 15 grams of carrots, 25 grams of fresh cucumbers, 10 grams of green onions and 10 grams of canned green peas.
Season the finished salad with olive oil.

The vinaigrette

200 g white cabbage;
apple;
boiled potatoes;
beet;
carrot;
onion;
lemon juice;
vegetable oil.

Finely chop 200 grams of white cabbage and add to it an apple, grated on a coarse grater.
Add finely chopped boiled potatoes, beets and carrots - approximately 150 grams each, as well as onions.
Season the salad with lemon juice and add 1-2 tablespoons of vegetable oil.

bean salad

Boiled onions;
boiled carrots;
canned red beans;
olive oil.

Combine boiled onions and carrots in any proportions, to taste.
Add canned red beans and season with olive oil.

Include these tasty and healthy dishes in your diet and the extra pounds will begin to melt before your eyes!

Sample menu for three days

Below is a sample menu of boiled vegetables for a diet for weight loss.

Day 1

Breakfast: two-egg omelet in soy milk with bell peppers and tomatoes, 2 whole grain breads;
Snack: vegetable salad of cucumbers and tomatoes with sesame seeds, dressed with olive oil;
Lunch: stewed chicken breast + boiled beet salad with garlic;
Snack: low-fat cottage cheese 150 grams with jam;
Dinner: sauté of eggplants, bell peppers and tomatoes + a glass of low-fat fermented baked milk.

Day 2

Breakfast: rolled oats boiled in water with honey and fresh berries + freshly squeezed orange juice;
Snack: two green apples;
Lunch: vegetable stew from zucchini + boiled rice with onions and carrots;
Snack: a glass of kefir;
Dinner: steamed fish + boiled carrots, sprinkled with olive oil.

Day 3

Breakfast: two boiled eggs + cucumber and tomato salad;
Snack: natural yogurt with nuts and honey;
Lunch: boiled potatoes, boiled in their skins + baked chicken breast in a sleeve;
Snack: fresh berries: blueberries/strawberries/raspberries/watermelon;
Dinner: diet Olivier without mayonnaise with natural yogurt dressing with chicken breast + a mug of natural coffee.