Calorie content of stewed vegetables. Chemical composition and nutritional value.

Stewed vegetables - how to cook 15 varieties

1. Vegetables in fresh tomato sauce in a frying pan
2. Stewed vegetables baked with cheese
3. Stewed assorted vegetables with beans
4. Thai stew with sweet and sour sauce
5. Sauté of seasonal vegetables with mushrooms and corn
6. Spicy vegetables: cabbage, potatoes and carrots
7. Vegetable stew with spicy sour cream sauce
8. Vegetables with fish fillet in cream sauce
9. Stew “Like Granny’s” from stewed vegetables for the winter
10. Stewed Bechamel vegetables with French Bechamel sauce
11. Broccoli and cauliflower stew
12. Vegetables cooked on the stove with caramelized onions
13. European-style yellow potatoes with vegetables
14. Vegetables with green peas and fish sauce
15. Vegetables stewed with boiled beef

Recipe for “Stewed Vegetables”:

Prepare the necessary ingredients: zucchini, eggplant, bell pepper, carrots, white onion, allspice, sunflower oil, salt and spices

Add sunflower oil to the cauldron

Cut the zucchini into pieces

Place the chopped zucchini pieces in a casserole

Cut the eggplant into pieces

Add chopped eggplants to zucchini in a cauldron

Cut bell peppers and carrots into pieces

Add chopped bell peppers and carrots to the vegetables in the cauldron

Chop white onion

Add chopped white onion to the vegetables, salt, pepper, add spices and cover the cauldron with a lid and place on low heat. Stir during cooking. Simmer for 30 minutes.

Stewed vegetables dish is ready

Place portion on a plate.

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Comments and reviews

September 19, 2021 fialka-belka #

September 10, 2021 Yasha055 #

August 27, 2021 yugai ludmila65 #

August 27, 2021 Red Fox77 #

August 27, 2021 elenita # (moderator)

August 27, 2021 tosha-cook # (recipe author)

Vegetables in fresh tomato sauce in a frying pan

To prepare stewed vegetables in tomato sauce, we need a thick-walled frying pan. You can cook vegetables in a regular saucepan; it will take much less time, but you will need to constantly monitor the dish and stir thoroughly.

Ingredients:

• Medium sized potatoes – 5 pieces
• Zucchini – 1 piece
• Frozen cauliflower – 1 package
• Large carrots – 2 pieces
• Medium sized onions – 2 pcs.
• Tomato – 3 pieces
• Green dill – 1 bunch
• Green onion – 1 bunch
• Salt – 2 tsp.
• Khmeli-suneli – 1.5 tsp.
• Ground black pepper – ½ tsp.
• Vegetable broth - approximately 500 ml.
• Vegetable oil

Preparation:

Wash fresh potatoes and remove the skins. Wash and peel the carrots. Cut potatoes, carrots, onions, zucchini into cubes of equal small sizes. There is no need to defrost cauliflower. Fry the onions and carrots in vegetable oil over medium heat for 15 minutes. Add potatoes to the pan. Fill the contents of the frying pan with 200 ml of vegetable broth. Close the pan with a lid. Leave for 15 minutes.

Add frozen cabbage and zucchini to the vegetables, and another 150 ml of vegetable broth. Simmer for 10 minutes. Add spices and salt and chopped tomatoes. First, pour boiling water over the tomatoes for 1-2 minutes and carefully remove the skin. Use a blender to turn the tomatoes into a paste. Mix the vegetables with the sauce and leave for another 10 minutes over medium heat. After turning off the stove, add finely chopped herbs to the pan. Serve prepared vegetables as a side dish for meat and fish dishes or as an independent dish.

If you don't have time to prepare vegetable broth, use ready-made instant broth. Low-fat meat broth is also suitable for this dish.

How to properly stew vegetables in a frying pan

When starting to prepare stewed vegetables at home, you need to understand that there are three types of stewing:

• Languor. In this case, the vegetables are cooked at a low temperature under a lid in their own juice, or with the smallest amount of water for quite a long time: from half an hour to an hour and a half.
• "Confit". Here we are talking about stewing vegetables in a frying pan, where the main medium for their heat treatment is oil.
• Poaching is an express method of stewing, which is carried out over medium or high heat with the addition of water or sauce, and this process lasts from 10 to 25 minutes.

From the point of view of maximum preservation of nutrients in the product, stewing vegetables is considered the best method. However, in order to get a truly tasty, beautiful and healthy dish, it is necessary to take into account the specific cooking time of a particular vegetable.

How long to simmer vegetable stew depends primarily on the density of the ingredients:

• Potatoes, carrots, eggplant, white cabbage and broccoli are stewed for 20 to 30 minutes. That is why these ingredients need to be added to the pan first.
• It takes 15 minutes to cook onions, beets, cauliflower, green beans and large zucchini in a frying pan.
• Green peas and bell peppers will be ready in 10 minutes.
• The fastest vegetables to stew, which should be added to the dish at the very end, are tomatoes and young zucchini.
• As for the aromatic part of the stew - garlic and herbs, they are placed in the pan in the last minutes of cooking, a couple of minutes before turning off the stove, so that they do not lose their aromas.
• Corn and beans require the most time. Therefore, before stewing them in sauce or adding to vegetable stew, the grains should be boiled in salted water for 40-120 minutes. And only after cooking can they be added to the stew (it is advisable to do this in the middle of cooking).

Combined cooking will help to significantly reduce the cooking time of stewed vegetables, and at the same time make the dish more flavorful: quickly frying all the components in turn over high heat until golden brown, and then simmering them together with sauce or water for 15-20 minutes.

Stewed vegetables baked with cheese

Cheese sauce makes the dish more high-calorie and nutritious.

Ingredients:

• Large carrots – 3 pcs.
• Onion – 2 pcs.
• White cabbage – 500 grams
• Large potatoes – 3 pcs.
• Hard cheese – 200 grams
• Low-fat cream – 150 grams
• Salt – 1 tsp.
• Vegetable oil – 1 tbsp.

Preparation:

Wash vegetables, potatoes, carrots and cut into small cubes. Chop the onion into half rings. Shred the cabbage on a medium grater, add 1 tsp salt and sugar to the chopped cabbage. and knead until soft. Grate the cheese on a coarse grater. Fry one onion in a frying pan until translucent. Add potatoes, carrots and cabbage to the onions. Pour no more than 200 ml of warm boiled water. Stir and cover with a lid.

Simmer over moderate heat for 30-40 minutes until the vegetables are ready. Chop the second onion and fry in vegetable oil until golden brown, add cream and cheese to the onion, stir, heat a little and turn off the stove. Add salt to taste. Pour the cream cheese dressing over the stewed vegetables and stir. Simmer over low heat for 5-10 minutes or in an oven preheated to 200 degrees for 10-15 minutes. The dish is ready, serve hot.

Cooking steps

Peel the eggplant, cut into small pieces and fry in vegetable oil directly in the pan in which you will cook the vegetables.

Cut the zucchini into small pieces.

When the eggplant is sufficiently fried, add the zucchini pieces to the pan.

Fry for 7 minutes.

Cut the potatoes into small pieces.

Add potatoes to the pan.

Grate the carrots on a coarse grater, chop the onion into small pieces and fry in a frying pan in vegetable oil.

Fry until lightly browned.

Then add tomato paste and continue frying until almost cooked.

Add the fried carrots and onions to the pan with the rest of the vegetables.

Add hot water, salt and pepper. The amount of water for stewed vegetables depends on your choice (whether you want it thinner or thicker). You can add some herbs (fresh or dried).

After adding water, simmer the vegetables for 10 minutes, then turn off the heat and you can start taking samples.

Bon appetit!

Good afternoon friends!

Today we are preparing vegetable stew according to the most delicious recipes. It can be prepared from any vegetables at your discretion, and you can vary the number of ingredients. This is a universal dish; it can be served as a second dish or a side dish with meat.

Stew recipes are interesting because the base of the dish is the same for all - chopped stewed vegetables, and the additives to them can be very different: meat, mushrooms, seafood, legumes. The cooking methods are also interesting - you can simmer in a frying pan, bake in the oven, or, as has become fashionable recently, cook in a slow cooker.

Have you ever cooked this dish? How did it turn out for you?

Each vegetable has a different cooking time. How to make sure that in the final product it retains its shape, hardness and biological value, and does not turn into caviar. Read on, I’ll tell you more about this later.

Stewed assorted vegetables with beans

There is no strict need to use dried beans to prepare the dish; canned beans will work too. You should add them 15-20 minutes before the end of cooking the mixed vegetables.

Ingredients:

• Dried red beans – 200 grams (1 cup)
• Small carrots – 3-4 pcs.
• Onion – 2 pcs.
• Sweet red pepper – 3 pcs.
• Small zucchini – 2 pcs.
• Salt – 1 tsp.
• Mixture of ground peppers – ½ tsp.
• Olive or sunflower oil – 2 tbsp.

Preparation:

Pour water over the beans and leave for 12 hours. The water can be changed periodically. Rinse the beans and add water. Place over medium heat and cook for 50 minutes. The beans should be a little firm. Wash the vegetables and cut into cubes. Add vegetable oil to a warm frying pan and add vegetables, fry the vegetables for no more than 15 minutes, then add warm water. Stir and add beans. Simmer over moderate heat for 25 minutes. Add spices and salt.

If you are using canned beans to prepare a dish, there is no need to rinse them before adding them to vegetables. The sauce will only decorate the dish.

Vegetable stew recipe

I love autumn for its abundance. I look at the beds and rejoice at the colors and variety of the grown crop. I get inspired for culinary exploits, and the first thing that comes to mind is vegetable stew. Let's cook it together, improvise and add everything we have to the dish.

Ingredients:

• onions - 2 pcs.
• carrots - 2 pcs.
• zucchini - 1 pc.
• potatoes - 2 pcs.
• eggplants - 2 pcs.
• olive oil - 2 tbsp. l.
• bell pepper - 2 pcs.
• garlic - 4 cloves
• green hot pepper
• bay leaf - 2 pcs.
• apple cider vinegar - to taste
• seasonings: oregano, basil - bunch
• greens: parsley, dill - bunch
• salt - to taste
• sugar - to taste
• chicken broth - 100 gr.

Preparation:

Simple rules to follow when preparing stew:

• chop all vegetables fairly large
• place food only in a hot frying pan
• fry until half cooked
• lay in a certain sequence
• add salt only at the end of cooking

Place the frying pan on the fire and add oil.

Cut the onion into large squares; it will stew well during the cooking process. When the oil is warm, add the onion to the frying pan. After 2 minutes it becomes transparent.

Grate the carrots on a coarse grater and combine with the onion, mix, cover with a lid, and leave on low heat.

Cut the potatoes into medium cubes and add them to the frying pan with the carrots and onions.

It is better to take yellow bell peppers. Beautiful color scheme gives an aesthetic appearance to the dish and increases appetite. Peel the pepper from seeds and cut into medium slices. We send it to the frying pan.

Cut off the tail of the eggplant and cut into medium rings. If it turns out to be bitter, chop it up and put it in a bowl, salt it well and leave for 20 minutes. It will release juice, it must be drained and the bitterness will go away along with the juice. We will fry the eggplants in another frying pan.

Cleaning the young zucchini. If you get caught with seeds, remove them with a spoon. Cut into larger pieces and add to the vegetable mixture. Add a little salt and mix.

To make the stew juicy, add 100-150 grams of chicken broth.

Add stewed eggplants there.

Chop the young white cabbage and simmer for 7 minutes.

Peel the tomatoes. To do this, dip them in boiling water for a few seconds and immediately under cold water. The peel is easily removed. We chop and wait until the cabbage is stewed and only then add the chopped tomatoes.

If there is no tomato, you can add tomato juice or paste.

Peel the garlic, mash it with the flat side of a knife and chop it. Crushed garlic imparts its taste and aroma to the dish faster.

Add your favorite seasonings. I take oregano, basil, a little fennel.

Thai stew with sweet and sour sauce

An elegant Thai dish is a real fireworks of flavors. You can add canned mango to it, the taste of the dish will become even more piquant.

Ingredients:

• Canned pineapples – 1 can
• Eggplant – 1 pc.
• Medium-sized tomatoes – 3 pcs.
• Bell pepper (yellow, green or red) – 2 pcs.
• Carrots – 3 pcs.
• Onion – 2 pcs.
• Soy sauce with salt - 3 tbsp.
• Vegetable oil – 20 ml.

For the sauce:

• Soy sauce – 1 tbsp.
• Rice vinegar – 2 tbsp.
• Garlic – 2 cloves
• Tomato. pasta – 2 tbsp.
• Starch dissolved in water 1:1 – 1 tbsp.
• Ground red pepper – ½ tsp.
• Sugar – ½ cup

Preparation:

For the sauce, mix vinegar, soy sauce, sugar in a small saucepan and heat until the sugar is completely dissolved. Add pepper, chopped garlic, tomato paste, salt and starch. Pre-dissolve the starch in cold water. Cook until thickened. Remove from stove and cool.

Cut the eggplants, sweet peppers, tomatoes and onions into cubes, grate the carrots on a fine grater. Fry the vegetables in vegetable oil for 15 minutes, add a little water, soy sauce and simmer until tender for no more than 30 minutes. Add diced pineapple 5 minutes before turning off the stove. Serve vegetables with plenty of sweet and sour sauce.

How to cook vegetable stew in a saucepan

Any vegetable except cucumber will do for this simple recipe. The result is a light, low-calorie, but very tasty dish.

Ingredients:

• zucchini - 1 medium size
• carrots - 2 pcs.
• onions - 2 pcs.
• sweet bell pepper - 1 pc.
• tomatoes - 2 pcs.
• garlic - 2 cloves
• salt, pepper - to taste

That's probably all. Thank you for reading to the end. Stay tuned for new recipes.

Vegetables contain a large amount of vitamins and microelements, without which it is unthinkable to maintain health and well-being. Their benefits for weight loss largely depend on the method of preparation.

Eating raw is an excellent option, but stewed vegetables are no less useful for weight loss. When cooked with steam or water, they do not lose vitamins, and the dish will not have time to get boring, since you can stew them in various sauces.

Frying is considered the most harmful option; it increases the fat content of the dish due to the use of oil, and carcinogens are produced.

Benefits of stewed vegetables:

• Cooking without oil provides low energy value.
• During heat treatment, fruits do not lose fiber, which helps cleanse the body and quickly saturate it.
• The high content of vitamins and beneficial microelements has a beneficial effect on the body during the diet.
• Low carbohydrate content, so the liver is not overloaded, and weight loss occurs faster.

Rules for stewing vegetables for weight loss:

• You can prepare healthy dishes in a variety of ways: in a slow cooker, steamer, microwave, or on the stove.
• It is important to choose the right cookware. The ideal solution would be a pan with a thick bottom. It is recommended to choose steel from materials.
• For better processing of vegetables, you should simmer them under the lid. As for the fire, it does not need to be made too strong, just slow.
• To preserve vitamins in vegetables, it is necessary to observe their cooking time. You should simmer for no longer than 40 minutes, then the beneficial substances will disappear.
• Before cooking, you need to finely chop the cabbage. The remaining vegetables (zucchini, tomatoes, eggplants, carrots) are cut into medium-sized cubes. It is recommended to use stainless steel knives, which will prevent oxidation processes in products.
• It is best to simmer in water without adding oil. But water, completely covering the vegetables, can help wash away the beneficial components. When stewing, the fruits themselves will begin to release juices. And you shouldn’t give up water completely: if there is no water or insufficient quantity, there is a risk that the food will burn.
• If you cannot purchase fresh products, you can prepare frozen ones. But before you start stewing, you need to wait until the vegetables thaw naturally.

Sauté of seasonal vegetables with mushrooms and corn

Vegetable sauté is an amazingly tasty dish that is cooked over high heat in a natural marinade. When sugar and salt are added, vegetables release their juice, taste and aroma, thus creating a natural marinade.

Ingredients:

• Champignon mushrooms – 400 grams
• Corn grains – 200 grams
• Large zucchini – 1 pc.
• Medium size eggplant – 1 pc.
• Large carrots – 3 pcs.
• Onion – 1 pc.
• Salt – 1 tsp.
• Sugar – 1 tbsp.
• Olive oil – 20 ml.

Preparation:

Wash the zucchini, eggplant, carrots and onions and cut into small cubes. Chop the mushrooms as well. Fry carrots in vegetable oil for 15 minutes over low heat. Add onion, zucchini, eggplant. Add sugar and salt. Stir and simmer over moderate heat for 20 minutes. Add mushrooms and corn. Simmer for another 20 minutes. Serve the dish hot.

Spicy vegetables: cabbage, potatoes and carrots

Spicy spices not only decorate the dish, but also help strengthen the immune system.

Ingredients:

• White cabbage – 1 head
• Potatoes – 3 pcs.
• Carrots – 4 pcs.
• Red onion – 2 pcs.
• Turmeric – 1 tsp.
• Curry – 1 tsp.
• Salt – ½ tsp.

Preparation:

Chop the vegetables into cubes, chop the cabbage on a fine grater, place the vegetables in a frying pan, add vegetable oil, spices and salt. Fry the vegetables over medium heat, stirring thoroughly for 20 minutes. Add water - 100 ml. Cover the pan with a lid. Simmer the vegetables until tender – 30-40 minutes. Serve with dill or cilantro.

Vegetable stew with spicy sour cream sauce

You can make the sauce even spicier by adding a few drops of Tabasco sauce.

Ingredients:

• Sour cream – 100 ml.
• Chopped garlic – 5 cloves
• Ground red pepper – 1/3 tsp.
• Ground black pepper – ½ tsp.
• Salt – 1 tsp.
• Medium-sized potato tubers – 5 pcs.
• Large onion – 1 pc.
• Zucchini – 1 pc.
• Sweet red pepper – 2 pcs.
• Water – 200 ml.

Preparation:

Wash the vegetables and cut them into cubes of equal size. Place in a frying pan with a thick bottom, add water and simmer after boiling for 40 minutes over medium heat. Add ½ tsp. salt. For the sauce, mix sour cream, ½ tsp salt, ground pepper and chopped garlic. Pour the sauce into the pan, mix thoroughly and simmer for another 10 minutes. After turning off the stove, let the vegetables soak in the sauce under a tightly closed lid. Serve warm with any meat or fish.

Vegetables with fish fillet in cream sauce

To make the dish harmonious, you should choose low-fat varieties of fish, meat or chicken.

Ingredients:

• Fish – 400 grams
• Eggplant – 1 pc.
• Small carrots – 5 pcs.
• Zucchini – 1 pc.
• Medium potatoes – 3 pcs.
• Cream – 100 ml.
• Processed cream cheese – 100 grams
• Salt, vegetable oil, butter

Preparation:

Cut the fish fillet as you please, fry the fillet pieces in a small amount of vegetable oil until golden brown. Add cream and grated processed cheese, salt. Stir and simmer the fish in cream sauce for 20 minutes. Cut the vegetables into thin slices of equal size. Add vegetables to the frying pan with butter, after 5 minutes add 50 ml of water. Simmer until tender, stirring occasionally for 30 minutes. 5 minutes before turning off the stove, add the fish and cream sauce to the vegetables and mix. The dish is ready. You can also serve the dish as follows: place vegetables on a flat plate, and fish on top, pour plenty of creamy sauce and sprinkle with fresh herbs.

Stew “Like Granny’s” from stewed vegetables for the winter

A classic recipe for preparing food for future use is a stew of stewed vegetables. Any other vegetables in this dish will not be superfluous at all.

Ingredients:

• Vinegar – 9% – 15 ml.
• Sugar – 1 tbsp.
• Salt – 1 tsp.
• Vegetable oil – 20 ml.
• Medium-sized zucchini – 2 pcs.
• Large carrots – 3 pcs.
• Large hard tomato – 5 pcs.
• Onions – 3 pcs.
• Tomato paste – 3 tbsp.

Preparation:

Cut the vegetables into cubes of the same size, cut the onion into half rings. Heat oil in a deep frying pan, add onion, fry until transparent, add carrots and tomatoes, after 5 minutes the rest of the vegetables. Dissolve sugar and salt in 100 grams of water and add the filling to the vegetables. Simmer for 15 minutes. Season the vegetables with tomato paste. Simmer for another 25 minutes. 2 minutes before turning off the heat, add vinegar and mix thoroughly. Place vegetables in pre-processed sterile jars and roll up the lids. The jars should be stored upside down for the first two days, wrapped in a blanket. Then store in the refrigerator.

Table of calorie content of stewed vegetables per 100 g, BJU

Stewed vegetables, the calorie content of which does not change when stewed without the use of oil, are presented in the table:

Stewed Bechamel vegetables with French Bechamel sauce

Bechamel sauce is a thick white sauce with a dense texture and a delicate creamy taste.

Ingredients:

• Cauliflower – 1 pc.
• Peeled pumpkin – 400 grams
• Onion – 1 onion
• Carrot – 1 pc.
• Any dry white wine – 100 ml.
• Salt, spices in portions
• Flour for sauce – 2 tbsp.
• Butter for sauce – 2 tbsp.
• Milk for sauce – 50 ml or more
• Salt for sauce – 1/3 tsp.

Preparation:

Separate the cauliflower into florets and chop it, cut the pumpkin into cubes. Onion in half rings. Carrot rings 2 mm thick. Place the vegetables in a saucepan or deep frying pan, add 50 ml of water and simmer, stirring vigorously, until the vegetables soften, when the water begins to boil, add wine. Add some salt.

In total, the vegetables take 30 minutes to cook. For the sauce, place butter and flour in a heated frying pan, fry until golden brown, pour in milk and stir thoroughly so that there are no lumps. Stirring, cook the sauce until it boils. Let cool. Pour bechamel sauce over vegetables. You can also serve the sauce separately in a bowl.

If there are lumps in the Bechamel sauce, it’s okay, just rub it through a sieve or cheesecloth.

Broccoli and cauliflower stew

When choosing broccoli, pay attention to its color - it should be uniform, dark green. The cauliflower should also be the same color, with no dark spots or dents.

Ingredients:

• Broccoli – 200 grams
• Cauliflower – 200 grams
• Small carrots – 3 pieces
• Onion – 1 onion
• Salt, vegetable oil

Preparation:

Cut the carrots into thin slices and the onion into half rings. Cut broccoli and cauliflower in any order, pour boiling water over them. Heat vegetable oil in a frying pan, add onions and carrots, fry for 10 minutes, add broccoli and cauliflower. Add some salt. Stir. Pour in 150 ml of boiled water and simmer over medium heat for 30 minutes. Serve the finished dish with boiled rice.

Vegetables cooked on the stove with caramelized onions

A great way to put those onions that have been sitting in the pantry to use is to make a caramel topping. You'll be surprised how delicious it can be.

Ingredients:

• Onion – 4 pcs.
• Carrots – 5 pcs.
• Zucchini – 1 pc.
• Eggplants – 1 pc.
• Tomatoes – 2 pcs.
• Sweet pepper – 2 pcs.
• Salt – 1-2 tsp.
• Sugar – 5 tbsp.
• Soy sauce – 5 tbsp.
• Vegetable oil – 3 tbsp.

Preparation:

Peel the onion and cut into half rings, add salt and sugar to the onion and squeeze a little, it is important that the onion releases juice. Place the onion in a preheated frying pan and, stirring thoroughly, bring to a boil. Reduce heat and leave the onions to caramelize. Stirring occasionally. The onion should acquire a brown tint and a tart, sweet aroma. It is enough to cook the onion for an hour or an hour and a half. Cut the remaining vegetables into slices.

Place in a deep, thick-walled pan, add oil, soy sauce and a little water, 50 ml is enough. Cook the vegetables until the carrots soften for 25-30 minutes. To serve, place vegetables in a deep plate and caramelized onions (2-3 tbsp) on top.

Frying of products in percentage table

We hope you liked our frying and boiling table! If this is indeed the case, we ask you to visit our website again. Add the site to your web browser bookmarks. We have a lot of interesting things for the kitchen. For example, very necessary tables for the kitchen, a measuring table for food products and a table for measuring volumes (for liquids). Support our project, share the link with your friends on social networks. Thank you!

Cooking times are shown in the table. Also in the table you will find: time for stewing food, time for cooking food and time for frying food. This table is easy to use.

And be sure to try the Oatmeal Raisin Cookies

When preparing vegetables, it is important to seize the moment, otherwise you risk not only spoiling the taste of the products, but also losing their beneficial properties. Most plant foods are essentially edible to begin with. When it comes to heat treatment, it is advisable to bring vegetables until half cooked: this way they will not fall apart and will retain their properties.

The time required for this is different for all vegetables. It is influenced by the method of preparation and cooking itself. For example, frying vegetables is often one of the fastest options, but not always. Baking is the simplest, but boiling is not for everyone. In this article, “With Taste” will tell you how much time is needed for one or another method for vegetables to maximize their taste.

European-style yellow potatoes with vegetables

Sweet potato is a potato variety with a pleasant aroma and sweetish taste. Desserts and main courses are prepared from it. Photo 13

Ingredients:

• Medium size sweet potato – 3 pcs.
• Peeled pumpkin – 500 grams
• Tomato – 2 pcs.
• Olives – 1 jar
• Ground coriander – ½ tsp.
• Sweet paprika – 1 tsp.
• Salt – ½ tsp.
• Garlic – 3 cloves
• Water – 200 ml.

Preparation:

Cut the sweet potato and pumpkin into cubes, the tomato into small slices, and the olives into rings. Place the vegetables in a saucepan and add water, cook the vegetables over medium heat for 20-25 minutes, adding water as they boil. A few minutes before turning off the stove, add chopped garlic and spices and salt. Stir. Can be served cold as a salad or hot as a side dish.

Vegetables with green peas and fish sauce

It is better to choose frozen green peas for this dish; if you do not have this product on hand, replace it with boiled lentils.

Ingredients:

• Frozen green peas – 1 cup
• Medium size potatoes – 3 pcs.
• Tomatoes – 3 pcs.
• Carrots – 3 pcs.
• Onion – 1 pc.
• Fish sauce – 3 tbsp.
• Salt, spices, oil

Preparation:

Cut the potatoes into medium-sized cubes, tomatoes, onions and carrots into thin slices. We do not defrost the peas. Pour oil into a frying pan, heat it up, add vegetables, mix and fry for 15-20 minutes. Add the peas to the vegetables and pour in the fish sauce. Let's mix. Salt and spices as desired. Simmer in the sauce for 25 minutes. The dish should be served as an independent dish.

When frying vegetables, you can add a little water - 50 ml.

Non-starchy and starchy vegetables

Starchy vegetables contain starch. During digestion, it turns into glucose, the most common form of polysaccharides. Non-starchy vegetables, due to the lack of starch, are especially useful for people who want to lose weight.

The highest percentage of this substance is found in root vegetables and some grain crops, which accumulate nutrients for the growing season of the plant itself and its future shoots. There is an opinion that the record holder for starch content is potatoes, however, this is not entirely true, although it has a fairly high content of the substance (16-18%).

If you include starchy vegetables in your diet, you need to combine them correctly, for example, with green non-starchy fruits, vegetable or animal fats. What you shouldn’t do is serve them together with protein products, sugar, and acids.

Basic rule: one dish - one type of starchy vegetables. Non-starchy vegetables should be the basis of your diet when losing weight. The only thing that nutritionists do not recommend combining this type of product with is milk, as well as sauces, cheese, sour cream and other dairy products.

The classification of vegetables is shown in the table:

Vegetables stewed with boiled beef

Fresh beef can be easily identified by its color - it is usually bright red and the meat has a neutral smell.

Ingredients:

• Boiled beef – 400 grams
• Large carrots – 2 pcs.
• Tomato – 2 pcs.
• Sweet pepper – 1 pc.
• Green beans – 250 grams
• Butter – 20 grams
• Salt – 5 grams

Preparation:

Cut the meat into cubes. Carrots, tomatoes and peppers in small slices. Place the vegetables and beans in the pan and add the oil. Fry vegetables over medium heat for 15 minutes. Add meat and some water. Reduce heat and simmer the dish for 25-30 minutes. Add some salt.