3 healthy vegetable stew recipes. Master class 21

3 healthy vegetable stew recipes. Master class 21

Vegetable stew can be used as an independent dish, as well as an excellent side dish. But it will be better to give preference to the first option, especially if you follow a diet. From this, the benefits of vegetable stew will be greater. 3 healthy vegetable stew recipes.

Vegetables are a source of healthy substances, thanks to which our body receives minerals necessary for its successful functioning, such as iron, potassium, magnesium, phosphorus, and so on. In addition, vegetables contain vitamins, organic acids, and dietary fiber.

The caloric content of vegetables, as you know, is quite small. Stew will be an ideal option for therapeutic nutrition for those who want to get rid of extra pounds.

There is another important feature that determines the benefits of vegetables, in addition to their rich vitamin and mineral composition. So, for example, zucchini, tomatoes, and cabbage contain very few carbohydrates, so they are recommended for use by people suffering from diabetes.

#1. Vegetable stew from Elena. 3 healthy vegetable stew recipes.

Almost any vegetable can be used in the preparation of vegetable stew.

Ingredients for 3 servings:

Green pepper 2 pcs
Medium-sized tomatoes 4 pcs
Carrot 1 piece
1 large onion
Pumpkin 14.11 oz
Spinach (frozen) 3.53 oz
Celery (chopped) 1 teaspoon
Parsley 1/2 bunch
Apple 1 piece
Potatoes 2 pcs
Olive oil for frying 2 tablespoons

Vegetable stew from Elena
Vegetable stew from Elena. Photos from pixabay

Cooking time 30 minutes
Prepare the necessary ingredients.
Peel the onion, potatoes, and carrots from the skin and finely chop. Pour olive oil into the pan. Fry the vegetables in olive oil for 1-2 minutes.

Pepper and tomatoes, pumpkin cut and clean the seeds. Cut the vegetables into pieces and place them in a frying pan. Vegetables will give juice, which will be enough for 15 minutes of stewing. Finely chop the parsley. Add spinach and parsley to the stew. Close the lid. Another 5 minutes and the stew is ready. Bon Appetit!

#2. Vegetable stew with cauliflower, zucchini, and string beans

A hearty stew with cauliflower, zucchini, string beans, and tomatoes is a great option for a side dish or a light dinner. The combination of cabbage, zucchini, string beans, carrots, and onions gives the dish a nutritious and colorful appearance and languishes in tomato sauce – juiciness and rich taste.

Ingredients for 3 servings:
Cauliflower 17.64 oz
Zucchini 8.82 oz
String beans (frozen) 3.53 oz
Tomatoes 5.29 oz
Carrot 3.53 oz
Onion 1 piece
Celery stem (crushed)
Vegetable oil 2 tablespoons
Tomato paste 2 tablespoons
Sugar to taste
Dried basil 1 teaspoon
Salt to taste
Ground black pepper to taste
Fresh parsley 1 teaspoon
Water 1 cup

Vegetable stew with cauliflower, zucchini and string beans
Vegetable stew with cauliflower, zucchini, and string beans. Photos from pixabay

Cooking time 45 minutes

Prepare the products. Peel the onion. Cut the onion and celery stalk into small cubes. Grate the peeled carrots on a coarse grater.

Cut the zucchini into medium-sized cubes. (If the zucchini is ripe, peel it beforehand.) Disassemble the cauliflower into small inflorescences, and remove the stiff stems and leaves.
If necessary, cut the string beans into small pieces. If you use frozen beans, do not defrost them beforehand.

Heat the vegetable oil in a frying pan over medium heat. Add the chopped onion, carrot, and celery and, stirring occasionally, fry for 5 minutes.

Then add the cauliflower and string beans to the pan. Cover the pan with a lid, reduce the heat and, stirring, cook for another 5 minutes. Add the chopped zucchini, stir and cook for another 5 minutes.

Pour boiling water over the tomato, peel it, and cut it into small cubes.
Dissolve the tomato paste in cold water. Add the tomato and the mixture of water and tomato paste to the pan. Stir, and bring to a boil.
Add salt, ground black pepper, and other favorite spices to taste (I have dried basil). Add sugar.

Cover the pan with a lid and cook the stew on low heat for another 20 minutes, stirring occasionally, until the vegetables are ready. Turn off the heat, if necessary, add more spices to taste, and sprinkle the dish with fresh herbs. If possible, leave the stew under the lid for another 10 minutes so that it infuses a little before serving.

Vegetable stew with cauliflower, zucchini, and string beans is ready to serve. Bon Appetit!

#3. Vegetable stew with beans, eggplant, and pepper. 3 healthy vegetable stew recipes.

A bright and hearty dish for lunch is a simple vegetable stew with beans. Tomato sauce perfectly complements and enriches the taste of such a stew of eggplant with pepper and carrots, and beans provide nutrition. Independently, with a slice of bread or as an addition to porridge, pasta, or potatoes – it turns out equally delicious!

Vegetable stew with beans, eggplant and pepper
Vegetable stew with beans, eggplant, and pepper. Photos from pixabay

Ingredients for 3 servings:
Beans 8.82 oz
Eggplant 7.0 oz
Bell pepper 7.0 oz
Carrot 3.53 oz
Onion 1 piece
Tomato paste 3.53 oz
Fresh parsley 5 sprigs
Sugar to taste
Curry 1 teaspoon
Salt to taste
Ground black pepper to taste
Vegetable oil (for frying) 5 tablespoons

Cooking time 55 minutes

Prepare the products according to the list.
Beans can be used any choice – red or white. Also, if desired, canned beans can be used instead of dry beans – then they will not have to be cooked, which will shorten the cooking time of the stew.

Put the beans in a deep bowl, pour water, and leave in the refrigerator for at least 4-5 hours or overnight. During this time, the beans will swell and become softer, which will help it cook much faster.

Put the beans in a saucepan, pour about 2 cups of water, put on maximum heat, and bring to a boil. Then reduce the heat to medium and cook the beans for about 40 minutes, until soft.

Peel and wash the onions and carrots. Grate the carrots on a fine grater, and cut the onion into small cubes. Wash the pepper, peel the seeds and cut out the partitions and the peduncle. Peeled pepper cut into strips.

Wash the eggplant, dry it and trim the tips. Cut the eggplant into small cubes. In a frying pan, heat half of the vegetable oil (3 tablespoons). Lay out the eggplants and, stirring, fry the eggplants for about 4 minutes, until soft.
Then transfer the fried eggplants to a separate plate.

Heat the remaining vegetable oil in a frying pan (3 tablespoons). Put the onion, carrot, and pepper in a frying pan. Stir-fry the vegetables for about 4 minutes. Add fried eggplant, boiled beans, curry, sugar, salt, and pepper.

In a separate container, combine 1/2 cup of water and tomato paste. Mix thoroughly and pour into the pan with the vegetables.

Reduce the heat to a minimum, stir, cover the pan with a lid, and put on a small fire. Cook the stew for about 35-40 minutes.

Rinse the parsley, dry it, chop it finely with a knife and send it to the pan at the end of cooking the stew. Mix it up. Vegetable stew with beans is ready. Bon Appetit!

Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/

I suggest:

Evaluate current meal plans and give general recommendations.

Individual consultations.

Making individual meal plans.

Recommend gradual dietary changes and consistent dietary practice.

Discuss the importance of balanced macronutrient intake.

To offer recommendations on eating behavior.

Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.