Salads - light, tasty and nutritious dish. On fasting days, salads can become the basis of nutrition and help to adequately withstand this test. Salads containing essential foodstuffs (fresh, canned or pickled vegetables), are good for breakfast and dinner, as well as as an addition to lunch.

For salads, you can use both fresh and boiled vegetables. On days of non-strict fasting, fish (boiled, salted, smoked or canned) can be added to salads. If fasting prohibits dressing salad with sour cream or mayonnaise, other dressings can be used for this purpose, such as vegetable oil, horseradish or mustard. You can flavor salads and all sorts of combined dressings.

If you decide to fast, try to use as much as possible of all kinds, carrots, beets, turnips, radishes, as well as onions, garlic and herbs. These vegetables, like pumpkin and zucchini, are available to each of us on winter days and will help diversify our diet at our own expense.

Fresh cabbage salads you can cook by modifying the composition of vegetables. I offer several options for such a salad (all salads are designed for 4-5 servings).

Required: 200 g cabbage, 1 apple, 1 carrot, 1 onion, 150 g sour cream (on days of strict fasting, it can be replaced vegetable oil or salad dressing), pepper, vinegar, sugar and salt to taste.

Chop the cabbage, salt, add vinegar and heat, stirring, until it settles to the bottom. Drain the juice, add finely chopped or chopped carrots, onions and apples to the cabbage. Season with sugar, salt and pepper. Fill with sour cream.

Required: 200 g cabbage, 1-2 pickles, cucumber pickle, 2 tbsp. tablespoons of vegetable oil, sugar and salt to taste.

Shred cabbage and salt. Peel and grate the cucumber coarse grater. Mix, season with brine and vegetable oil, add sugar and salt to taste.

Required: 200 g of cabbage, 1 boiled beets, 1 tbsp. a spoonful of vegetable oil, sugar, citric acid, salt to taste.

Salt finely chopped cabbage, squeeze and mix with chopped boiled beets. Add sugar diluted in water citric acid, fill with vegetable oil.

These are just a few salad options. Similarly, you can prepare salads with red cabbage or cauliflower, mixing it with beans, pumpkin or zucchini. Optionally, you can add to the salad and garlic.

Sauerkraut salads in the days of fasting - a real find. By extinguishing the feeling of hunger, they will also allow the body to make up for the lack of other useful substances.

Sauerkraut salad with onions

This is the easiest salad to serve. boiled potatoes or rice, and to any lean porridge.

Would need: 350 g cabbage, 1 onion, 2-3 tbsp. tablespoons of vegetable oil, parsley, sugar to taste.

Finely chop the cabbage, add sugar, mix with chopped onion and vegetable oil. Sprinkle with parsley and decorate with rings onion.

Salad of sauerkraut and pumpkin

Would need: 200 g cabbage and pumpkin, 3-4 tbsp. tablespoons of vegetable oil, sugar, parsley.

Peel and grate the pumpkin on a coarse grater, mix with finely chopped cabbage, add sugar to taste. Dress the salad with vegetable oil. Decorate with herbs and pumpkin.

Sauerkraut salad with honey

Would need: 500 g cabbage, 2 apples, 2 tbsp. spoons of honey, 100 g of sour cream or salad dressing.

Crumble cabbage, add sliced ​​apples, season with honey and sour cream.

To prepare sauerkraut salads, it can be mixed with apples and carrots, beets and cucumbers, turnips, radishes or tomatoes. It all depends on your taste and desire.

But not only salads can be prepared with cabbage. Both fresh and sauerkraut are delicious stewed, they are added to vegetable stew, fragrant cabbage soup and borscht are cooked with it, which are also good in lean form.

Well, we will consider another salad recipe, which, despite the name, can be prepared at any time of the year, including fasting.

Salad "Autumn"

Would need: 500 g potatoes, 1 onion, 3 large tomatoes, 3 sweet peppers, 2 pickled or pickled cucumbers, salt, pepper, vinegar, vegetable oil.

Boil potatoes, peel, cut into slices. Also chop the onion, tomatoes, cucumbers and peppers into circles. Put everything in layers in a salad bowl, salt and pepper. Pour in oil and vinegar. If desired, you can add 1-2 teaspoons of prepared mustard to the oil and vinegar dressing.

True believers know that vegetarian and lean food- not the same thing. only meat is excluded from their diet, the rest is eaten. Lenten food, according to strict religious rules, includes only vegetable dishes. Neither milk, nor eggs, nor meat are included in it.

From vegetables, you can cook not only salads, but also other vegetable dishes, for example, stews. The more diverse the set of vegetables, the tastier stew. And the stew cooked in a pot is especially tasty.

Vegetable stew lean

The number of products is arbitrary.

Spasserovat on vegetable oil onions cut into half rings and carrots grated on a coarse grater. Lay in a pot in layers: diced potatoes, shredded carrots (it can be added both fresh and stewed), zucchini or pumpkin, sliced. Transfer each layer with browned onions and carrots (you can add chopped tomatoes or tomato paste). If the number of products allows, repeat the layers.

Add water or vegetable broth to the pot so that the liquid reaches half of the laid products (when cooking, the vegetables will release their juice), salt and pepper to taste, close the pot with a lid (you can use dough) and put it in a heated oven. Simmer until vegetables are cooked. Ready meal sprinkle with chopped herbs. Between the vegetables, you can add layers of cereals (rice or millet).

Legumes (beans, beans, peas and lentils) are also good for cooking meatless dishes.

White bean ragout

Would need: 400 g white beans, 200 g carrots, 400 g tomatoes, 100 g sweet peppers, 120 g onions, 75 g vegetable oil, 10 g garlic, 5 g starch, parsley, salt to taste.

Soak overnight in cold boiled water (or in beer), then boil until almost cooked, salt. Add carrots, grated on a coarse grater, diced tomatoes, pepper strips, onion rings fried in oil, crushed garlic and cook for another 30 minutes. Season the finished dish with diluted in cold water starch, bring to a boil and sprinkle with finely chopped herbs.

Beans in Greek

Would need: 150 g dry beans, 400 g onions, 120 g vegetable oil, 500 g water, black and red ground pepper, salt to taste.

Soak the beans overnight, boil the next day and drain the liquid into separate dishes. Cut the onion into rings and lightly fry in a bit of oil, then salt and pepper well with black and red pepper. Beans and fried onion lay, alternating layers, in a refractory dish (there should be a layer of beans on top), pour over the remaining oil and pour in the water in which the beans were cooked. Bake in the oven at medium temperature for 20 minutes and serve in the same bowl.

Bulgarian beans

Would need: 100 g beans, tomato puree, herbs, vegetable oil, onion, salt.

Sort the beans, rinse and cook until tender, salt, season with sautéed onion and tomato and mix. When serving, drizzle with oil and garnish with herbs.

Lentils with fruits

Would need: 500 g lentils, 80 g vegetable oil, 60 g onions, 150 g prunes, or apples, or pears, 0.5 l of water, lemon peel, salt to taste.

Soak prunes, then boil in the same water, seasoning it with zest. Boil lentils with onions and half the norm of vegetable oil until cooked, then mix with prunes, salt. Season the finished dish with the remaining oil. You can also cook white beans.

A large number of lenten dishes are prepared with, which, thanks to their useful properties, ennoble even the simplest dish. mushroom dishes allow fasting sufficient saturate the body and fully indulge in spiritual purification.

With mushrooms (fresh and dried, salted and pickled) boiled lean soups and borscht, hodgepodge, cook very delicious salads and second courses.

mushroom stew

For 4 servings you will need: 300 g mushrooms, 3 potatoes, 1 carrot, 1 onion, 2 tbsp. spoons of canned green peas, 2 tbsp. tablespoons of vegetable oil, 1 tbsp. a spoonful of tomato puree green onion, greenery.

Mushrooms (you can champignons or oyster mushrooms) clean, rinse and chop coarsely. Cut the onion into half rings and stew with mushrooms in vegetable oil for 10 minutes. Salt, pour diluted 3 cups hot water tomato puree and bring to a boil. Add diced potatoes and carrots green pea and heat over low heat for 20 minutes. Sprinkle the stew with finely chopped green onions before serving.

Sauerkraut stewed with mushrooms

Would need: 50 g white dried mushrooms, 800 g of sauerkraut, vegetable oil, 1 onion, 2 teaspoons of flour.

According to the recipe, another ½ cup of sour cream is required, but I assure you that the dish turns out great even without sour cream.

White dried mushrooms rinse, soak and boil in the same water until tender. Strain the broth and chop the mushrooms. Finely chop the onion and fry in oil. Brown the flour in butter, boil with a glass of mushroom broth. Extinguish shredded sauerkraut in its juice with the addition of mushroom broth. AT cooked cabbage add fried onions, mushrooms, sour cream, mushroom broth with flour. Boil everything until done.

To be continued…

Larisa Bregeda

Reading time: 6 minutes

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Very soon, namely a week after the Trinity, on June 8, the Orthodox will enter the field of the first summer fast, Petrov (Peter and Paul, popularly Petrovka). As you may have guessed, it is dedicated to the two most revered apostles Peter and Paul. Abstinence will last until July 11 inclusive, and will end the next day, on the feast day of the apostles.

It seems to be not so long. But a little more than a month we will need to cook something like this, to support the body the right products, and did not make you grumble , especially the one who, let's say, is starting this field for the first time. After all, newcomers often refuse posts, allegedly because of their severity. And people are simply afraid not to eat enough, because they are accustomed to meat dishes. Meanwhile, the lean palette is quite diverse!

You just need to get to know the foods that will saturate us and our families if they also decide to fast, not only physically, but with everything necessary. Fortunately, now is a great time, and the choice of vegetables that often form the basis Lenten table, wide enough. If you add mushrooms to them, a source of protein, a full-fledged substitute beans, beans, get creative and problem solved! Today we will cook a delicious and healthy stew that will delight everyone.

Cooking method

Step 1

Roasting is a specific process, not useful in everything and not everyone. Therefore, the preparation of a delicious vegetable stew will differ from the traditional one. Although, if you wish, you can cook the old fashioned way. We will describe both methods in parallel, you choose which one is more suitable, frying or stewing.

So, let's prepare a juicy one, wash it, clean it and cut it along with the onion. The format is straw.

Step 2

Let's put them in the pan. If you decide to fry, then as soon as the oil begins to sizzle, fry the vegetables on a tiny fire. Then we'll cook the eggplant.

It is desirable that it be a young vegetable that would not have to be peeled from a hard crust. After all, everything is useful in eggplant, and the skin with its beautiful shade will decorate the dish very nicely. Cut the eggplant into circles, then, after salting, let it lie down for a while while we prepare the other ingredients.

Step 3

And we'll take the zucchini. Now they are brought to the market not overripe, which is also good. Delicate zucchini in a stew will be simply incomparable. What can we say about the benefits of it! So, we cut the zucchini, like the eggplant, into circles, you can then halve them.

Since the onion with carrots is almost ripe (both in the process of stewing in water and in the process of frying), we will send chopped vegetables to them in a frying pan. Or you can start cooking everything together - onions, carrots, zucchini and eggplant.

Step 4

Always present in vegetable stew. Since young cabbage is now sold on the market and in stores, we will put it last in the pan, along with the rest of the vegetables.

We cut cabbage into strips and cut other vegetables.

Step 5

We have a few ingredients left, without which the stew will not turn out tasty, satisfying and so healthy! Tomato and pepper.

So that they do not fall apart during the cooking process, we left them for last. In a word, cut into strips first bell pepper, because we will send it before the tomato.

Step 6

Similarly, straws, cut and tomato. It is desirable that the fruit is not juicy, but firmer. Well, this is if you want our dish to look like a top five on the outside! And there - how it goes.

Let's send the cabbage into the pan first, after five minutes - the pepper, and after a minute - the tomato. And immediately chop up more greens. The choice is not limited - dill, parsley, leaf celery, green onions and which can be put directly with a green feather, and so on.

Step 7

Pour everything into a frying pan, cover with a lid and simmer for about two minutes over low heat.

As you understand, the dish is cooked for 15-20 minutes. There is no point in doing it any longer. After all, the vegetables that you bought are from the category of young ones that do not need prolonged heat treatment. It’s just that each one almost goes into the pan next, so we don’t tighten it with slicing.

Step 8

Have the incomparable aromas already attracted the attention of the family? Still, it will be even tastier! Lay out beautifully stew on plates.

By the way, this is also an important factor in serving lenten dishes. A delicious smelling and beautiful looking dish always attracts!

• You can do without salt - everything in fasting should be useful. No one will notice the absence of salt, because the stew will turn out magically tender!
• We serve to the table, not forgetting to serve, say, croutons or something similar to the stew.
• No need to overcook or overcook vegetables. They should crunch a little - this is not a mandatory requirement, but it is desirable. After all, then vegetables will retain more of everything useful, and they will be tastier.
• Vegetable stew for breakfast, as a second course for lunch, and even better - for dinner, just perfect.
• You can add mushrooms to the stew, it will be even healthier and more satisfying!

made from simple winter vegetables available to everyone, great as a side dish for meat, or as a dish for Lenten menu, because the Great Easter fast is approaching, and many Orthodox families observe it. To make your household eat tasty and varied on fasting days, use this step-by-step photo recipe and cook them lean vegetable stew with zucchini and leeks, seasoned tomato sauce, which is not only very tasty, but also healthy.

Cooking time: 40 minutes

To prepare the stew we need:

• potato;
• White cabbage;
• zucchini;
• leek;
• chilli;
• black Eyed Peas;
• garlic;
• carrot;
• tomato sauce;
• sunflower oil;
• Bay leaf;
• seasoning "Vegetta";
• salt.

Lean vegetable stew - recipe

Prepare all the ingredients for the stew. Determine the number of products yourself, depending on how many people you are going to feed this dish.

Peel the carrots and cut into slices. Peel a few cloves of garlic and cut them into thin slices. Remove the top layer from the leek (you can often find a lot of sand under it) and wash well under running water. Cut the white part of the onion into rings. I advise you not to replace leeks with ordinary onions, as their taste differs significantly, especially when cooked. This wonderful onion variety greatly enriches the taste and aroma of other vegetables, brings its own unique flavor note to the dish, in addition vitamin composition There is no substitute for leeks.

Cut white cabbage leaves into squares. Wash the zucchini and cut into small pieces. Young green-fruited zucchini, which are sold in supermarkets in winter, do not need to be peeled, their skin contains many vitamins that our body needs in the cold season.

In a cauldron, heat sunflower oil and send carrots, leeks and garlic there. Saute vegetables over high heat, stirring frequently.

As soon as the vegetables begin to appear golden crust, add chopped cabbage and fry all together for 3-5 minutes.

Peel a few potatoes, cut into cubes and transfer to a cauldron with the rest of the vegetables. Mix everything well and simmer for a few minutes.

Add chopped zucchini and frozen asparagus beans and again mix all the vegetables in the cauldron.

pour vegetables hot water so that it covers them completely. Add bay leaf, chili pepper, a tablespoon of Veghetta seasoning. As soon as the contents of the cauldron boil, cover with a lid, reduce the heat and simmer the vegetables for 15-20 minutes.

When the potatoes are soft, add 2-3 tablespoons of tomato sauce to the stew and mix everything well. Try it, maybe you need to salt the dish a little. put out

In terms of the number of recipe variations with vegetable stew, few dishes can be compared. Saucepan, saucepan or pots, in the oven or slow cooker, fresh vegetables or frozen, rice, mushrooms, meat, fish - all this helps to diversify an appetizing vegetable dish that is served at the table at any time of the year.

How to cook vegetable stew

Even though it’s winter outside, even though it’s summer, the stew is a welcome vegetable treat not only in diet menu. Appetite stimulant (translated from French), stew is a symbol of satiety, which is prepared from everything that is, cut into pieces. The cooking technology does not dictate strict rules, but in order for a vegetable dish not to turn into “porridge”, you will have to follow some rules.

• If a additional ingredient- meat, then you need to start cooking with it.
• After the end of the time allotted for cooking, it is recommended to sweat the stew under the lid.

Recipes for cooking vegetable stew

Correctly cut and stew a certain amount of time - here are two simple secret on which all cooking options for a vegetable dish are based. Almost all types of vegetables can act as ingredients, while meatless recipes they will not take much time to cook, while meat ones will saturate well. If there is a need to preserve the maximum of useful substances and make it beautiful, as in the photo, then for cooking hot vegetable snack you should use a steam or slow cooker.

Vegetable stew with eggplant and zucchini

If you want to make a delicious, but not fatty vegetable dish for dinner, then this dish is perfect. The portion is designed for four people, and the maximum healthy stew come out of fresh fruits, which are harvested as the crop ripens in summer and early autumn. A step-by-step recipe will show you how to cook a light second, but first you need to prepare the following ingredients:

• eggplant - 1 pc.;
• zucchini - 1 pc.;
• carrots - 2-3 pieces;
• tomatoes - 3-4 pcs.;
• bell pepper - 2 pcs.;
• onion - 1 head;
• green peas - 100 g;
• garlic - 2 cloves;
• parsley (root) - 1 pc.;
• spices - to taste;
• salt - 0.5 tsp;
• oil (vegetable) - 80 ml.

Cooking method:

1. Peeled eggplant, diced onion, parsley root, carrot, Bell pepper- straws, tomatoes - slices. For the squash layer, the fruit must be cleaned of seeds, dicing the rest.
2. Green peas must first be boiled for about 5-7 minutes.
3. Pour vegetable oil into a preheated frying pan, add chopped zucchini, eggplant, onions, carrots, fry, stirring for 10 minutes.
4. Then add sweet peppers, tomatoes, simmer for a few minutes, then peas, crushed garlic, mix gently.
5. Under the lid, bring to readiness for another 10 minutes.

How to cook vegetable stew in a slow cooker

No matter how many ways there are, the simplest is to use a multifunctional household appliance with automatic mode. To get a delicious second, you just need to cut and load the products, and at the output you get a colorful and healthy vegetable dish. The stew will retain a maximum of vitamins when minimum calories. An alternative would be only a cauldron, but stewed vegetable garnish will not look as attractive as in a glossy photo.

Ingredients:

• canned beans(white, red, spicy) - 3 cans of 420 g each;
• bell pepper (green, red) - 8 pcs.;
• chili pepper - 1 pc.;
• onion - 1 head;
• vegetable broth- 200 ml;
• rice (white long or brown) - 250 g;
• barbecue sauce - 500 g.

How to cook:

1. Pepper, chop the onion, pour into the multicooker bowl, add the beans from the jar, pour in the broth, barbecue sauce.
2. Close the lid to simmer the stew at medium power for about 5 hours, and at high power for about 3 hours.
3. The next step is to add rice, cook for another half hour.

Vegetable ragout with potatoes

The popularity of this variation of the famous vegetable dish is almost unmatched. Almost any type of vegetable can be perfectly combined with each other, and traditional recipe involves potatoes, carrots, onions with spices or herbs. The taste and aroma of the finished dish is incomparable, but even with its simplicity, it can be varied.

Ingredients:

• potatoes - 10 pcs.;
• carrots - 3 pcs.;
• onions - 2 heads;
• garlic - 4-5 cloves;
• water - 0.5 cups;
• tomato paste or sauce - 50 g;
• salt - 1 tsp;
• lavrushka - 2 leaves;
• chopped greens (parsley, dill, celery, cilantro) - 2 tbsp. l.

How to cook potato stew:

1. Peel the root crops, cut into cubes, garlic, finely chop the onion.
2. Pour vegetables and onions into layers in a saucepan, add tomato paste, salt, pour water.
3. Under the lid, simmer the stew for about 20 minutes, and a few minutes before it is ready, add chopped herbs and chopped garlic.

How to cook a stew with meat and vegetables

Satisfying and at the same time tasty second, which conquers the taste, makes you want to supplement even by the photo. For a lean menu, this option is not suitable, but for a dietary one it is ideal, because pork, beef, veal or lamb can be replaced with stew, chicken (breast) or turkey (fillet). Low-fat varieties help reduce calories, and how to cook vegetable stew with meat - this secret will reveal step by step recipe.

Ingredients:

• meat - 350 g;
• zucchini (medium) - 1 pc.;
• carrots - 1 pc.;
• eggplant - 1 pc.;
• tomatoes - 4 pcs.;
• sweet pepper - 2 pcs.;
• onion - 1 head;
• garlic - 2 cloves;
• greens - a bunch;
• spices - to taste.

Cooking method:

1. Cut the meat and vegetables into cubes, but soak the eggplants for a quarter of an hour in salted water.
2. Put everything in layers in a pan, starting with meat, the last - tomatoes, cut into pieces.
3. Stew the stew under the lid over medium heat for about half an hour, then add chopped herbs, spices, garlic, simmer for another 10 minutes until fully cooked.

Ragout with mushrooms and vegetables

To make the taste of the famous vegetable dish tender, you should choose early, young vegetables. For example, green peas can be cooked in pods, and retain the taste, color, useful material it will turn out if you make a stew of vegetables in the oven. The piquancy and incredibly seductive aroma of the finished vegetable dish add mushrooms, which can be taken fresh or frozen.

Composition of products:

• mushrooms (any) - 300 g;
• potatoes - 350 g;
• carrots - 100 g;
• green peas (pods) - 200 g;
• cabbage (cauliflower) - 4-5 inflorescences;
• garlic - 3 cloves;
• onion - 1 head;
• oil (olive) - 2 tbsp. l.;
• vinegar - 1 tbsp. l.;
• water - 100 ml;
• sugar - 1 tbsp. l.;
• spices - to taste.

Cooking:

1. Cut the peeled vegetables, mushrooms into cubes, and finely chop the garlic.
2. Prepare a solution for onions from water, vinegar, sugar, immersing the onion cut into half rings for a quarter of an hour.
3. Cut the pea pods from the side of the stalk, cut the rest in half.
4. Immerse cabbage inflorescences in boiling water for 3-4 minutes, and then put in a container with cold water to make it softer.
5. Lightly fry carrots, potatoes, add pea pods, cauliflower inflorescences.
6. Lubricate the form for cooking, put the mushrooms in the bottom layer, fried on top vegetable mix, squeezed onion, cover with foil and simmer for 35-40 minutes.

How to do

Do you want to surprise your family or guests? unusual dish? The basis of this culinary delight will become a well-known vegetable stew, but the way it is cooked and served is sure to surprise! Another advantage of this recipe: you can cook hearty option, if you add meat, or vegetarian - without last ingredient. Vegetable ragout in pumpkin is perfect for romantic dinner and goes well with white semi-dry wine.

Composition of products:

• pumpkins (small) - 6-8 pcs.;
• meat (pork) - 300 g;
• potatoes - 3 pcs.;
• carrots - 2 pcs.;
• zucchini - 0.5 ripe fruit;
• bell pepper - 2 pcs.;
• tomatoes - 2-3 pcs.;
• onion - 1 head;
• mayonnaise - 4-5 tbsp. l.;
• vegetable oil - 25 ml;
• spices - to taste.

Cooking method:

1. Meat, peeled vegetables cut into small cubes, onions - thin half rings, tomatoes - circles.
2. Pour everything into one large container, add spices, season with vegetable oil, mix gently.
3. A pumpkin is a baking dish, so you need to cut off the top, save this part, which will continue to serve as a “lid”. Remove the inside almost to the walls with a tablespoon.
4. Stuff the pumpkins with the prepared mixture of meat and vegetables, grease the top layer with mayonnaise, cover the “pot” with an impromptu lid, securing with toothpicks.
5. It will take an hour and a half to cook vegetable stew in the oven.

Pork ragout with vegetables

When you want to diversify the weekly menu, while making an appetizing useful second, then you should stop the choice on this recipe. The finished dish will delight you with taste, aroma, and its preparation does not require special culinary skills. To give tenderness to vegetable stew, it is recommended to pre-marinate the meat for several hours.

Ingredients:

• pork - 300g;
• cabbage - 350 g;
• carrots - 2 pcs.;
• potatoes - 4-5 small root crops;
• tomatoes - 3-4 medium ripe fruit;
• onion - 1 head;
• garlic - 2 cloves;
• water - 200 ml;
• spices - to taste.

Step by step preparation:

1. Peel vegetables, cut potatoes, carrots, tomatoes into cubes, chop cabbage.
2. Chop the onion and garlic, fry together with the meat in a heated frying pan. Then transfer everything to a deep saucepan.
3. Next, you need to fry the potato cubes until a golden crust forms. Put the second layer in the pan.
4. After that, sequentially fry cabbage, carrots, tomatoes, in order to then spread them in layers to the rest of the ingredients of the vegetable stew.
5. Pour the meat with vegetables in a glass boiled water, put on fire to stew for 15 to 25 minutes.

How to cook vegetable stew with cabbage

This recipe has a clear advantage - the dish can be prepared at any time of the year. An appetizing vegetable treat is not prepared for long, fresh or frozen vegetables are suitable for its creation, young cabbage will add tenderness, and broccoli will add spice. If you use a double boiler, this will help preserve the maximum of vitamins.

Ingredients:

• potatoes - 600 g;
• cauliflower- 1 head;
• onions - 2 heads;
• green peas - 50 g;
• garlic - 4 cloves;
• chopped ginger - 2 tsp;
• spices (curry, cumin, turmeric, mustard seeds) - a pinch each;
• sugar - 1 tsp;
• butter- 50 g.

Cooking method:

1. In a frying pan, fry the onion, garlic with spices, holding for 2-3 minutes, until soft.
2. Put diced potatoes, cauliflower inflorescences in layers in a double boiler, sprinkle with sugar, lay out the fried mixture. Pour half a glass of water, set the cooking mode for 15 minutes, then add green peas, salt, pepper, then set for another 5 minutes.

Video: dietary vegetable stew

Calories: 291.4
Cooking time: 70
Proteins/100g: 2.29
Carbs/100g: 7.46

Beautiful useful ingredient, allowing you to make lean vegetable stew more satisfying - this is beans. The only drawback is that the beans take a long time to cook. But there is also a plus - useful decoction beans can be used in other dishes. The same decoction will allow you to cook lean stew without adding oil at all - vegetables can be stewed in bean broth. It turns out no less tasty and, which is also easy to cook.

Ingredients:
- 1 glass of beans,
- 2 carrots,
- half an eggplant
- 1 sweet pepper,
- a quarter of an onion
- 1 clove of garlic,
- bunch of parsley
- 3 tablespoons tomatoes in own juice,
- salt to taste,
- 0.5 tsp paprika,
- 0.5 tsp curry,
- a pinch of red pepper,
- 4 sage leaves.

How to cook at home

To make the beans cook faster, it is better to soak them in water overnight or at least a couple of hours at least. After soaking, you need to change the water and boil the beans for an hour, adding salt at the very end.

When the beans are almost ready, we will take care of the vegetable part of the stew. In a frying pan, stew finely chopped onions and garlic, as well as carrots, cut into circles. You can stew vegetables without oil by adding a couple of tablespoons of bean broth.

After stewing the carrots for five minutes, add the tomatoes in their own juice (or fresh tomatoes skinless, or tomato paste). Season the tomatoes with spices and salt, bring to a boil.

While the tomato sauce is stewing, cut the eggplant and sweet pepper into medium-sized pieces.

We spread the chopped vegetables in a boiling tomato sauce. Cover with a lid and simmer for five minutes.
If necessary, add a little more bean broth.

When the beans become soft, transfer them to the pan, mix with vegetables and tomato sauce. Stew vegetables with beans for another 7-10 minutes together. During this time, the vegetables will become soft, and the beans will be saturated with the aroma of the sauce.

Finely chop the parsley and add at the very end of cooking. Better even after the pan is removed from the heat. So parsley will retain more vitamins. Mix vegetable stew with parsley.

Serve vegetable stew