Vegetable stew: an ideal dish for weight loss. Vegetable stew - for diet and well-being Dietary vegetable stew from zucchini and cabbage
In order to lose excess weight, correct their figure or restore their health, people resort to weight loss programs - diets. The variety of types allows you to choose the best option for each person that meets your goal. A dish called vegetable stew during a diet is an excellent way, without violating dietary restrictions, to diversify the menu, make it as nutritious and tasty as possible.
What is a dish
Vegetable stew, which can be used during, is prepared from the following set of ingredients:
Zucchini;
White cabbage;
Eggplant;
Bell pepper;
Garlic;
Spices (allowed by the selected weight loss program);
Green beans);
Broccoli;
Green peas (fresh or canned);
Tomatoes;
Onion.
Each person chooses the amount of ingredients individually, since some diets place restrictions on calorie content or a certain product. The prepared stew will retain fiber beneficial to the body, which contributes to the proper functioning of the gastrointestinal tract, and vitamins, which are especially necessary for the body during this period. The pleasant and rich taste of the dish will improve your overall well-being, which will make it easy to cope with emotional problems that often arise while on a diet.
Rules for preparing stew
The dish is prefabricated - it consists of several components. Several methods for its preparation have been developed, so a person can choose the best option for himself that meets the requirements and characteristics of the chosen type of dietary food. Available ingredients can be modified to suit which foods are approved for consumption.
An important feature of dietary stew is that the dish should be prepared with a minimum amount of oil (or without it at all); vegetables are not fried; it is best to choose the stewing process for this purpose. In order to minimize the number of calories in a finished dish, several rules should be taken into account:
- Vegetables with little or no starch content are used for cooking;
- Do not use sweet root vegetables or add small amounts of them;
- Cabbage (of any variety) should be the main ingredient in the dish.
In addition, such principles as avoidance of frying and a minimum amount of “harmful” dietary ingredients, such as starch or salt, are important. Potatoes or carrots are allowed to be used in minimal quantities.
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 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.
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
- 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.
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, a 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 peppers, 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: mix 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 a 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!
Vegetables are a losing weight person's best friend. The simplest and easiest dish that can be made from them is vegetable stew in the oven. There are several secrets on how to make a recipe for stewed vegetables dietary.
Often, when frying, vegetables absorb a lot of fat, so if you are on a diet, you should avoid this cooking method. Boiled vegetables have low energy value, but their taste is inexpressive. And since during a diet you always want something tasty, boiled vegetables cause disgust.
The best option for a healthy diet is dietary stewed vegetables in the oven. This vegetable stew recipe calls for using some liquid instead of oil. This can be dietary vegetable broth, tomato juice or water, depending on your preference.
The set of vegetables can be anything and contain either one or two vegetables, or the entire variety of vegetables that is currently available. Few ingredients do not mean simple and tasteless: pay attention to the recipe for zucchini stew with tomatoes and cheese - a very interesting dish.
The baking dishes are heated in the oven, preheated to 200 degrees. The hot form is greased with oil.
The carrots are grated, the onions are cut into small pieces, poured into a baking sheet, mixed and put in the oven for 5 minutes.
At the second stage of the recipe, diced zucchini, eggplant, and cauliflower, disassembled into inflorescences, are added to the dietary vegetable stew. If one of the ingredients is missing, preparing stewed vegetables with only eggplant or zucchini will not spoil the dish. If frozen vegetables are used to prepare the stew, they are added at this point. How to properly freeze vegetables for the winter is written in detail in a separate article, it is available here.
A few tablespoons of water are poured into the bowl with vegetables, and everything goes into the oven for 10-15 minutes. Then you need to add bell pepper, fresh green beans, salt and spices.
Stewed vegetables are cooked in the oven for about 30 minutes. It is necessary to stir them periodically and add liquid as needed.
In total, the vegetable stew takes 45-60 minutes to cook in the oven - depending on the degree of doneness you like your vegetables. If you keep the vegetables in the oven longer, they will bake and become completely soft, but they will retain their shape. For those who like vegetables with a slight crunch, 45 minutes is enough. Fresh herbs are added just before serving.
Using a different set of ingredients you will get a dish with a new taste, which means you know several recipes for cooking stewed vegetables in the oven. Roasted vegetables can be used to make interesting appetizer dishes, such as this holiday eggplant appetizer.
Hello my wonderful readers. Today I propose to talk about classics in dietetics. This is a vegetable diet for weight loss. I will describe the menu of this nutrition program to you in detail. But let's start getting acquainted with this unloading system by carefully studying its advantages and disadvantages.
There are many advantages to such an unloading power system. Here are some of them:
- low calorie foods that are present in the diet of a person losing weight;
- saturating the body with useful vitamins, organic acids, mineral compounds and other vital substances;
- contained in vegetables improves the digestion process and helps cleanse the intestines;
- hearty diet;
- prevention of many diseases, etc.
However, there is always a fly in the ointment that will spoil the barrel of honey. And this tar is the disadvantages of a vegetable diet. One of the disadvantages is that some raw vegetables can cause flatulence. And also cause digestive upset.
And if you sit on vegetables alone for a long time, your body will quickly get used to such a diet. After this, it will be difficult to return to normal eating. Therefore, exiting the vegetable diet and entering the porridge menu should be smooth. Otherwise, digestive problems will arise.
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. Please, but a complete diet - no.
glad : I like them, 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
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 “”.
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 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.
The best vegetables for weight loss
When losing weight, green leafy vegetables are considered the best option. These include spinach, asparagus, any variety, green beans, any greens, lettuce leaves. These vegetable crops are low in calories. They contain fiber and... These vegetables are also rich in potassium, magnesium, beta-carotene and other substances.
These vegetables are incredibly healthy, especially for diabetics. This is due to the low glycemic index and high dietary fiber content.
You also need to introduce other vegetables into your diet. This could be asparagus, tomatoes, bell peppers, pumpkin, cucumbers, etc. Only here it is worth paying special attention to the choice of products. Because there are exceptions to the “rules”. These include high-calorie vegetables, which I presented in the table below.
High-calorie vegetables should be excluded from your diet. Their consumption can negate all efforts to lose weight.
Vegetable diet - menu for the week
I have prepared an approximate menu for you for the week. I wrote out the menu for the first five days in detail in the form of a plate. This way you definitely won't get confused.
This menu is written for every day. If during this period you are overcome by a strong feeling of hunger, you can have a small snack. For example, eat a salad or natural yogurt.
Also drink plenty of fluids during this period. Drink at least 1.5 liters of water per day. Liquid during a diet is very important.
Contraindications
This unloading nutrition system is well tolerated. However, it also has contraindications. For those who suffer from cholelithiasis or gastrointestinal diseases, it is better to avoid such weight loss. In addition, pregnant and lactating women should not get carried away with diets.
Vegetable diet options
There are many options for vegetable diets. Here are some of them:
- Protein-vegetable. It lasts for a decade - during this period you can lose up to 5 kilos. Read the article for a detailed menu.
- Fruit and vegetable. The duration of weight loss is determined by the person losing weight (but not more than 3 weeks).
- Tvorozhno-vegetable. The duration of the diet is 7-10 days (you can lose up to 6 kg).
- Rybno-vegetable. This strict nutrition system lasts about 2 weeks. The promised result is -6 kilos.
- Liquid vegetable. You cannot sit on such a program for a long time - it is mainly used as a one-day fasting program. The main focus for such weight loss is on vegetable soups and decoctions, as well as fresh juices.
- Milk-vegetable. Designed for a week: promises a plumb line of -4 kilos. For the menu, see the article "".
- Kurino-vegetable. A very simple nutrition system that you can stick to for up to a month.
- Grechnevo-vegetable. You can sit for about a week.
- Kefirno-vegetable. The duration depends on the health of the person losing weight - generally from 5 days to 2 weeks. For details, see the article "".
- Oatmeal-vegetable. It is designed for 2 weeks, but if necessary this period can be adjusted.
Diet recipes
Of course, eating raw vegetables is good for losing weight, but, as I already said, you need to alternate. That is, eat vegetables that have undergone heat treatment and raw ones. There are so many delicious and healthy diet dishes you can prepare at home. And here are the recipes for these dishes.
How to cook vegetable stew with zucchini in a slow cooker
For this dish you will need:
- 200 g zucchini;
- 200 g cherry tomatoes;
- 200 g eggplants;
- 2 large onions;
- 200 g carrots;
- a couple of garlic cloves;
- about 2 tbsp. olive oil;
- spices (pepper + salt).
Wash the eggplants, zucchini and carrots, peel them and cut into small pieces. Chop the onion into half rings. Halve the cherry tomatoes and chop the garlic in a garlic press.