Summer is known as a great time to restore energy and strength, as well as replenish the supply of vitamins and minerals in the body. It is no secret that in the summer, many associate paintings with a generous abundance of gifts of nature: fruits, cereals, fruits and vegetables. When summer heat arrives, I want to see on my table light, low-calorie foods that do not burden the body. A balanced, juicy and incredibly vitamin dish, which can be prepared in a variety of ways using an unusually diverse set of products, is a dietary vegetable stew. Easy to prepare, low-calorie and tasty, perfect not only hot but also cold, multi-component and easily absorbed by the body, it is indispensable for those who fast, want to improve their health or lose weight.
Basic methods and rules of preparation
Dietary vegetable stew can be prepared from any vegetables at 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 of the hostesses can boast of their proven recipe for cooking dietary vegetable stew. Someone likes to stew the ingredients of the dish in a pan on the stove or in the oven, someone uses a slow cooker for this. Common to all home cooks is the understanding that dietary stew is considered meatless without meat - with a minimum of fat, cooked exclusively by boiling or baking.
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 in the oven.
Tips from experienced housewives
Making a diet vegetable stew in the oven is not at all difficult. It is known that during cooking in this way the dish becomes uniquely aromatic and tasty. It will turn out to be especially pleasant if several important points are taken into account when creating it:
- It is better to cook stew from young vegetables. They are more tender and more useful, and in addition, they cook much faster.
- Vegetables that require more time to cook, it is advisable or pre-fry before they are combined with other ingredients, or lay in the form first.
- Chopping vegetables to make stew in the oven is recommended in large enough pieces. So as a result, they will look more appetizing and acquire a more vivid taste.
- A dish of vegetables will turn out to be purely dietary, if the ingredients are baked in the oven without prior frying. At the same time, a minimum of oil should be used to lubricate the mold. Vegetable stew can be fed with cheese, butter and cream.
- A vegetable diet stew is prepared in the oven (the recipe can be borrowed in the article) using all kinds of sauces, which give the dish unique shades of taste.
- You can avoid burning vegetables during baking in the oven by covering them with foil.
- You can cook stew of vegetables in the oven using a form or pots for this. The technology will vary slightly. Therefore, you should be careful about the instructions in the recipe.
Classic Vegetable Diet Stew Recipe: Ingredients
For cooking use:
- 1 kg of potatoes;
- 0.3 kg squash;
- 0.2 kg of onion (onion);
- 0.2 kg of white cabbage;
- 0.2 kg peas (green);
- 0.3 kg of tomatoes;
- 0.2 l of water;
- 50 ml of oil (vegetable);
- 20 g of paprika (dried ground);
- 50 g of dill (fresh);
- 50 g of parsley (fresh);
- 4 cloves of garlic;
- pepper and salt to taste.
How to cook?
Proceed as follows:
- The potatoes are peeled and chopped into thin slices. Young zucchini cut into circles up to 2-3 mm thick. Onions are peeled and cut into thin half rings. Tomatoes are washed, dried and chopped in circles or semicircles (depending on what size the fruits are used). Cabbage is also finely chopped. Greens finely chopped with a knife. Chop the garlic.
- Next, the form is lubricated with oil. At the bottom of the form spread the potatoes, sprinkle it with a small amount of a mixture of pepper, paprika and salt. Onions are spread on the potatoes, sprinkled with herbs. Then put the next layer of zucchini, salt and pepper. Cabbage is put on zucchini, green peas are poured on top of it. All cover with a layer of chopped tomatoes. Garlic is laid on them, sprinkled with all the remains of paprika.
- Then water is poured into the mold. Vegetables are watered with leftover oil. The mold is covered with foil and sent to the oven. Stew at a temperature of 180 ° C for one hour.
Vegetable stew prepared in this way turns out to be very tasty and looks quite appetizing. In addition, this dish is absolutely dietary; there is nothing harmful to the body in it.
Vegetable stew with zucchini in a slow cooker
To save time and prepare low-calorie and healthy food for the whole family, a multicooker helps a modern hostess. According to reviews, all kinds of vegetable stews are excellently worked out in it. You can cook stew in a slow cooker from any seasonal vegetables, combining them in a wide variety of variations. Any multicooker equipped with the "quenching" mode perfectly copes with the task.
Ingredients
You will need:
- two young zucchini;
- one eggplant;
- two peppers (sweet);
- onions - two pieces;
- five potatoes;
- one clove of garlic;
- one carrot;
- tomato paste - 2 tables. spoons;
- olive oil - 2 tables. spoons;
- to taste - pepper, spices and salt.
The olive oil in this recipe can be replaced with any other vegetable oil to taste.
Cooking
In the cooking process, they act as follows:
- Peel potatoes, carrots and onions, peel the eggplant. Zucchini and other vegetables are washed and cut into large cubes. Wash the pepper, free from the stalk and seeds, cut into strips. Garlic is peeled, crushed using a press or grated (fine).
- Olive oil is added to the slow cooker and the cooking mode is turned on.
- Onions are spread in a heated bowl, fried until golden brown.
- Then the slow cooker is switched to the "stewing" mode, crushed carrots are added to the container.
- In 10 minutes. potatoes are added to the contents and mixed.
- After 20 minutes, spread all the vegetables that are left in the bowl: pepper, eggplant and zucchini. The lid is closed and cooked for another 15-20 minutes.
- Then add salt, garlic, tomato paste, pepper and other spices. Some home cooks recommend using a mixture of Italian herbs in this recipe.
- Then the contents of the bowl are mixed well, the unit is closed and the dish is stewed until fully cooked.
The whole process takes one and a half to two hours. Most of the time is spent on preparing vegetables. Ready meals are served for lunch or dinner.