Of course it's delicious and hearty dish everyone knows. Everyone knows how useful it is. Almost any diet vegetable stew includes as recommended dish. Preserving fiber and (with proper preparation) 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?

Potatoes, cabbage, carrots, peas...

What is vegetable stew? This combined dish from various vegetables, and the cooking methods and composition may vary depending on the wishes of the housewife, the availability of ingredients, calorie requirements, etc. If, for example, you prepare a vegetable stew, fry each ingredient, generously add potatoes and season with all your heart butter, it would be hard to call such a dish dietary. This means that, in an effort to protect yourself from extra calories, you need to think carefully about what ingredients should be included in the dish.

First of all, don't get carried away starchy vegetables like potatoes and beans. Secondly, you shouldn’t put a lot of sweet root vegetables – beets and carrots – either. But this does not mean that you should completely abandon them, you just need to have them in moderation.

Dietary vegetable stew should be added more cabbage(white, red, cauliflower, broccoli), peas, green beans, bell and hot peppers, zucchini and zucchini, mushrooms and eggplants, onions and garlic, herbs. Many of these ingredients have what is called negative calorie, that is, the body spends more energy on digesting this food than it receives as a result, but the person feels full thanks to the fiber in which these vegetables are rich. And herbs speed up metabolism.

It is equally important not to overcook or overcook vegetables. Some recipes recommend frying the ingredients first, but this is best avoided. As a last resort, limit yourself to frying the onions for dressing. You should not put vegetables into the pan all at once, but in order: first beets, then carrots and eggplants (these vegetables take the longest to cook), then green beans, even later cabbage, potatoes, peas, zucchini, etc. You can steam vegetables, and then combine and simmer, seasoning with spices and yogurt. In a slow cooker, vegetable stew will also turn out delicious.

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

Ingredients

• 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

Cooking method

• 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). Small cubes Also chop the onion and pepper, 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.

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 is boiled in small quantity water or bake 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.

Tricks and subtleties

As in every business, when preparing vegetable stew it is worth paying attention to some subtleties.

This dish quickly makes you feel full, but after a few hours you already want to eat. Add some champignons: vegetable stew with mushrooms is more satisfying.

If you add more herbs, the dish will seem tastier and healthier.

Garlic should, if possible, not be exposed to heat treatment.

It is advisable to salt and add the tomato at the very end of cooking, then the vegetables will stew faster and become more crumbly.

If you cannot eat without oil, it is better to add a little to the already ready dish in a plate.

Vegetable stew - for diet and well-being.

Wonderful summer dish to maintain your figure. See more others. All ingredients for summer vegetable stew are low-calorie, except vegetable oil. But for such a quantity of vegetables 1 tbsp. vegetable - just a drop in the bucket. In addition, vegetable oil improves intestinal function. 100 g of ready-made vegetable stew contains only 69 kcal. It is better to cook stew in a cauldron. If it is not there, then enamel pan.

Ingredients:

• 1 small (500 g) - 140 kcal (28 kcal per 100 g);
• 2 large (700g) - 189 kcal (27 kcal per 100g);
• 1 medium (200 g) - 86 kcal (43 kcal per 100 g);
• 2 (300 g) - 69 kcal (23 kcal per 100 g);
• 1 (300 g) - 57 kcal (19 kcal per 100 g);
• a bunch of parsley (50 g) - 23 kcal (46 per 100 g);
• 2 cloves (20 g) - 21 kcal (106 in 100g);
• 1 tbsp. vegetable oil for frying (12 g) - 108 kcal (899 per 100g);
• 0.5 tbsp. hot boiled water;
• salt and pepper to taste.

Recipe for dietary vegetable stew

1. Pour 1 tbsp into the cauldron. vegetable oil, heat the cauldron well and pour the onion into the hot oil. Fry for a minute until transparent.

2. Shred the cabbage. We put the whole mountain of cabbage in a cauldron with the onions, lightly salt and pepper, and compact it. While the cauldron is filled to the brim with cabbage. Don't be afraid, the rest of the vegetables will fit here too, as soon as the cabbage settles. Pour half a glass of hot boiled water into the cauldron. Cover with a lid and leave to simmer for 5-7 minutes over low heat.

3. Peel the green bell pepper from the stalk and seeds, wash it, and cut it into strips. Add to cabbage and onions. As you can see, the cabbage has settled to about half of the cauldron. Mix everything and leave to simmer under a closed lid over low heat.

4. Wash the zucchini, peel it, cut it into small cubes. Add to the stew, stir and leave to simmer again (they will also settle a little).

5. Cut the tomato into cubes, chop the parsley, squeeze out the garlic. Add to the stew and stir again. Simmer for another 2-3 minutes, remove from heat and let the stew sit under the lid for 20 minutes.

Dietary vegetable stew is ready! And I’ll tell you - this is just a godsend for those losing weight. You can eat an entire pot of stew a day (a little over 600 kcal) and still lose weight. Bon appetit! 🙂

Easy, useful and tasty dish — great combination various vegetable flavors. The stew is generally very a good option combinations various ingredients. Sometimes there is a little left in the refrigerator different vegetables, which are no longer enough for independent dish. That's when stew comes to the rescue. Although I often cook on purpose.

This stew is very light on the stomach. Women will be able to appreciate this. For men, it’s better to supplement it with some meat dish, otherwise most of them will start looking into the refrigerator in an hour in search of something to eat.

For dietary stew required:

• carrots - 1-2 pcs.;
• onion - 1 large head;
• zucchini - 2 pcs. (small);
• cabbage - as much as you don’t mind or as much as is left (a little);
• potatoes - 4 pcs.;
• vegetable oil - 2 tbsp;
• salt, black ground pepper- taste;
• favorite spices - to taste.

This time I decided to cook without tomatoes or tomato juice. I cook with it more often. Then you need to roughly chop 2-3 tomatoes or pour in half a glass of thick tomato juice when the vegetables are almost ready and simmer together. In this case, you will still need to add a little sugar.

Preparation:

1. Cut the zucchini into small cubes.

Salt them and let them sit for a while until they come out. excess liquid.

2. Cut carrots and onions randomly.

3. Lightly fry them over low heat with vegetable oil, stirring occasionally.

4. While the carrots and onions are fried, peel and chop the potatoes into small pieces. Add to the vegetables, mix, add salt, pepper and fry until the potatoes are browned but not burnt.

5. Place the zucchini in a colander to drain the juice and add to the potatoes.

Mix and simmer together.

6. Chop the cabbage and also add it to the vegetables. Sprinkle with your favorite spices. I have a vegetable seasoning that includes red and black pepper, dried garlic and dill, turmeric, Greek hag and coriander. Stir and simmer over low heat, covered, until the vegetables are ready (15-20 minutes), stirring occasionally and not letting the vegetables burn.

Greetings, friends. Dietary vegetable stew - probably one of the simplest, most delicious and healthy dishes for those who watch their figure.

Let's take note today of several recipes for such a dish - they can be useful to you at any time!

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.

Remember - ordinary calorie content , with potatoes, is about 100 kcal per 100 g, and without it it drops by half or even three times (it all depends on the amount you put in).

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

Required

• one piece each of zucchini, sweet pepper and onions
• 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 quality its components.

This low calorie dish extremely useful, 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.

For simple and at the same time very delicious 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.

How to cook stew in a slow cooker , you can watch in the next video. The only difference from the above is my recipe - this 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

One onion

One carrot

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
• Can be added for taste Walnut(some)

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.

Will be required

• 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.

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 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 pepper, 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

Actually, with meat – it’s not too dietary. You can read about why this is so in the article about .

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

Take

• half a kilo of chicken fillet (breast will also work)
• two or three zucchini, sweet pepper, tomato,
• a couple of eggplants
• two heads of onions
• one carrot
• two or three cloves of garlic
• spoon of tomato paste
• Salt and pepper to taste

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.

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

Use tomato paste: stir 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.

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

What to remember

• To make your stew healthy, skip the stage of frying the ingredients.
• The correct cooking options are to stew, steam, bake, cook in a slow cooker or oven.
• Do not overuse starchy vegetables, especially potatoes - their presence doubles the calorie content of the dish.

See you again in new articles, friends!

Dietary vegetable stew can be prepared as an independent dish, for example, for dinner. However, some people use vegetable stew in the form of a paste, which they spread on bread. However, vegetable stew cannot always be consumed during a diet. Today we will only talk about dietary recipes vegetable stew that contains minimal amount calories. It is important to note that the calorie content of this dish mainly depends on how much oil the vegetables absorb. Therefore, they do not need to be fried or covered with fatty sauces. If you exclude these factors, you can get a light, but at the same time very nutritious dish.

Dietary stew with potatoes

To prepare you will need: 3 onions, low-fat yogurt, 3 carrots, 1.5 kg of cabbage, 1 kg and low-fat cheese.

Chop the cabbage and carrots and cook in a double boiler. Boil the potatoes until tender. Cut the onion into rings and lightly fry in olive oil. Combine cabbage, carrots, potatoes and onions. Place the vegetables in a baking dish and pour yogurt over them. Sprinkle grated cheese on top. Place the vegetables in the oven for 20 minutes.

Dietary vegetable stew with cauliflower

To prepare vegetable stew you will need: some green peas, olive oil, white onion or shallot, 2 carrots, 1 kg cauliflower.

Fry the onion in olive oil. Disassemble the cauliflower into inflorescences, rinse it and scald with boiling water. Grate the carrots. , green pea, cauliflower and place the fried onions in a saucepan. Add boiled water. Lightly salt the vegetables and simmer for 30 minutes.

Dietary vegetable stew with mushrooms

To prepare vegetable stew, take: 1 white onion, salt, olive oil, a little grated root celery, 2 potatoes, 400 g of champignons and 1 kg of cabbage.

Shred the cabbage and steam in a double boiler. Lightly fry the onion along with the mushrooms. Place the grated celery root, cabbage, onions and champignons in a saucepan, add salt, add water and simmer until the cabbage is ready. Boil the potatoes separately and add them to the rest of the vegetables only at the end of cooking.

Dietary vegetable stew from zucchini

To prepare vegetable stew, take: 1 onion, salt, 1 kg of young zucchini, vegetable seasonings and olive oil.

Chop the onion into rings and fry in oil. Peel the zucchini and cut into cubes. Place them in a saucepan, add fried onions, salt, spices and a little water. Simmer the stew until done.

Dietary eggplant stew

To prepare the stew you will need: 2 red onions, 1 kg of eggplant, garlic, a little walnuts, yogurt, 300 g fresh tomatoes.

Soak the eggplants for 30 minutes in salted water. Then cut them into small pieces. Chop the onion, garlic and tomatoes into cubes. Cover the eggplants, tomatoes, garlic, basil and onions with water, add salt and simmer until tender. Before serving, pour yogurt over the stew and garnish with walnuts.