Prepare a delicious dietary vegetable stew. Vegetable stew on a diet - recipes. For dietary stew you will need

• Diet chicken stew

— Medium carrots – 1 pc.
— Chicken breast (or fillet) – 200 g.
— Potatoes (medium size) – 5 pcs.
— Tomatoes – 4 pcs.
— Onion – 1 pc.
- Salt and pepper to taste.

Boil the chicken pieces until tender. Cut the vegetables into proportional pieces. Mix the fillet and vegetables in a saucepan and start simmering over low heat for 25 minutes. Tomatoes are often replaced with tomato paste.
For variety, you can prepare other variations of this dish. With vegetables familiar to stews such as potatoes, zucchini and eggplant, green or regular beans, bell peppers, and cauliflower are also prepared. Below are delicious recipes for dietary vegetable stew.

• Vegetableoh stew with potatoes

— Potatoes – 500 g.
— Carrots – 1 pc.
— Cabbage – 700 g.
— Onions – 1 pc.
- Yogurt (low-fat) - 3 tbsp. l.

Shred the cabbage and grate the carrots on a coarse grater. Peel the potatoes and cut into cubes. We cook the vegetables in a double boiler or slow cooker. Finely chop the onion and fry it briefly in olive oil. Combine potatoes, carrots, onions and cabbage, season with yogurt and place the vegetable mixture in a baking dish. Preheat the oven to 180 C and cook the stew for another 20 minutes.

• Cauliflower Stew

— Carrots (small) – 2 pcs.
— Cauliflower – 1 head
— Onion – 1 pc.
— Green frozen peas – 120 g.
- Salt - a pinch

We separate the cabbage into inflorescences and scald them with boiling water. Fry the onion in olive oil. Grate the carrots on a coarse grater. Don't forget to defrost the peas first. Place all the vegetables in a saucepan, add boiled water (about one glass) and simmer for 15 minutes.

• Eggplant stew

— Eggplant – 1 kg
— Tomato (or tomato paste) – 300 g.
— Garlic – 2 heads
— Red (or white) onion – 1-2 pcs.
— Spices, salt to taste.

Soak the eggplants in water (slightly salted) to remove bitterness, thirty minutes before cooking. Cut the blue and other vegetables into small cubes and pour into a saucepan or stewpan. You can replace eggplants with zucchini or use vegetables in equal quantities. If we use tomatoes, we place them in boiling water to make it easier to remove the skin. Add a little water and simmer the stew for about 20 minutes. Before serving, you can season the dish with low-fat yogurt.

These best dietary stew recipes will help you maintain not only a thin waist, but also improve your well-being and fill your body with a charge of energy.

Summer is known as a wonderful time to restore energy and strength, as well as replenish the supply of vitamins and minerals in the body. It's no secret that many people associate summer with images of a generous abundance of nature's gifts: fruits, grains, fruits and vegetables. When the summer heat sets in, you want to see light, low-calorie food on your table that does not burden the body. A balanced, juicy and incredibly vitamin-rich dish that can be prepared in a variety of ways using an incredibly diverse set of products is dietary vegetable stew. Easy to prepare, low-calorie and tasty, excellent 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 on 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 housewife can boast of her proven recipe for preparing dietary vegetable stew. Some people like to simmer the ingredients of a dish in a frying pan on the stove or in the oven, while others use a slow cooker for this. Common to all home cooks is the understanding that a vegetable stew without meat is considered dietary - with a minimum of fat, prepared exclusively by boiling or baking.

By 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 treats in the oven.

Making stew in the oven is not at all difficult. It is known that during preparation in this way the dish becomes uniquely aromatic and tasty. It will turn out especially pleasant if you take into account several important points when creating it:

1. It is better to prepare stew from young vegetables. They are more tender and healthier, and besides, they cook much faster.
2. Vegetables that require more cooking time should either be pre-fried before they are combined with other ingredients, or placed in the pan first.
3. It is recommended to cut vegetables into fairly large pieces for preparing stew in the oven. As a result, they will look more appetizing and acquire a brighter taste.
4. A vegetable dish will turn out to be purely dietary if the ingredients are baked in the oven without prior frying. In this case, a minimum of oil should be used to lubricate the mold. You can add richness to vegetable stew by adding cheese, butter and cream.
5. A vegetable dietary stew is prepared in the oven (the recipe can be borrowed from the article) using all kinds of sauces, which add unique flavors to the dish.
6. You can avoid burning vegetables while baking in the oven by covering them with foil.
7. You can prepare vegetable stew in the oven using a mold or pots. The technology will be slightly different. Therefore, you should be careful about the instructions in the recipe.

Classic recipe for vegetable dietary stew: ingredients

For preparation use:

• 1 kg of potatoes;
• 0.3 kg zucchini;
• 0.2 kg of onion (onion);
• 0.2 kg white cabbage;
• 0.2 kg peas (green);
• 0.3 kg of tomatoes;
• 0.2 l of water;
• 50 ml oil (vegetable);
• 20 g paprika (dried ground);
• 50 g dill (fresh);
• 50 g parsley (fresh);
• 4 cloves of garlic;
• pepper and salt - to taste.

How to cook?

You should proceed like this:

1. The potatoes are peeled and chopped into thin slices. Young zucchini is cut into slices up to 2-3 mm thick. The onion is peeled and cut into thin half rings. The tomatoes are washed, dried and chopped into circles or semicircles (depending on the size of the fruit used). The cabbage is also finely chopped. Finely chop the greens with a knife. The garlic is chopped.
2. Next, the mold is greased with oil. Place potatoes on the bottom of the mold and sprinkle with a small amount of a mixture of pepper, paprika and salt. Place onions on potatoes, sprinkle with herbs. Then add zucchini in the next layer, salt and pepper. Cabbage is placed on the zucchini and green peas are sprinkled on top. Everything is covered with a layer of chopped tomatoes. Garlic is placed on them, and the remaining paprika is sprinkled all over.
3. Then water is poured into the mold. Water the vegetables with the remaining oil. Cover the pan with foil and place in the oven. Simmer at 180°C for one hour.

Vegetable stew prepared in this way turns out 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

A multicooker helps the modern housewife significantly save time and prepare low-calorie and healthy food for the whole family. According to reviews, all kinds of vegetable stews are excellent in it. You can prepare a stew in a slow cooker from any seasonal vegetables, combining them in a wide variety of variations. Any multicooker equipped with a “stewing” mode copes with the task perfectly.

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 tablespoons. spoons;
• to taste - pepper, spices and salt.

Olive oil in this recipe can be replaced with any other vegetable oil to taste.

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.

The whole process takes about one and a half to two hours. Most of the time is spent preparing vegetables. The finished dish is served for lunch or dinner.

A 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 in an 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, 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! 🙂

Calories: 377.06
Proteins/100g: 1.38
Carbohydrates/100g: 9.64

We all want to be slim, but very often we sorely lack time for ourselves, and this will help you in the fight for a slim figure. Many diets say that it is necessary to exclude potatoes from the diet, in which case replace them with celery root. And if you don’t have such a curiosity, just add separately boiled beans to the almost finished stew; you can use canned beans in their own juice.
Ingredients for preparing vegetable dietary stew:
- 200 grams of potatoes;
- 1 medium onion;
- 1 eggplant or zucchini;
- 1 dessert spoon of vegetable oil (you can completely do without it);
- 2 pieces of bell pepper, preferably red;
- 2 tomatoes;
- salt;
- pepper;
- basil for serving.

How to cook at home

Cut the onion into half rings, quite thinly.






Cut the eggplant into cubes; if young, do not peel the skin.





Pour salted boiling water over the eggplants, squeeze and place in a layer on top of the onions.



Cut the potatoes or celery root into slices and place in the next layer.



Add 1 dessert spoon of oil and 2 tablespoons of water.
If you decide to cook without oil, increase the portion of water to 4 tablespoons.



Mix the mass.





Peel the pepper and cut into slices or cubes.



Cut the tomatoes into slices.



Season the stew with salt, pepper, garlic and spices to taste.
Stir and leave in heating mode for 10-15 minutes.
When serving, sprinkle with basil or other herbs of your choice.



Place on warmed plates and enjoy the aroma.



During the whole time we stirred the stew only 2 times; your main job will be to chop all the vegetables.
It’s convenient to prepare this stew in parallel with the preparations - take some of the chopped vegetables - and you are guaranteed a delicious lunch. We also recommend preparing a tasty, healthy dish.





Cooking tips
This stew, with the exception of the potatoes, can be safely frozen, and in winter, sometimes you can simply put it in a slow cooker for 1.5 hours and a tasty and healthy meal is ready.
The more ingredients in the stew, the tastier and richer its taste. You can safely add pumpkin cubes along with tomatoes, and add zucchini with eggplants.
If you are preparing a non-dietary option, add 50 grams of butter to the stew at the end of cooking - this will enrich the taste of the dish.

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 vegetable stew recipes that contain a minimum amount of 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 a vegetable stew you will need: some green peas, olive oil, white onion or shallot, 2 carrots, 1 kg of cauliflower.

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

Dietary vegetable stew with mushrooms

To prepare a vegetable stew, take: 1 white onion, salt, olive oil, a little grated celery root, 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, some walnuts, yogurt, 300 g of 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.