Lean stew is an easy, healthy and tasty dish that can be prepared not only during fasting.
There are many recipes for preparing lean stew, depending on the ingredients that make up the dish.
In principle, you can come up with your own recipe using only those vegetables that you love.
Lean stew - the basic principles of cooking
If you want to cook a light dish, and at the same time get the most out of it, lean stew is what you need. This is the case when wholesome food is also incredibly tasty.
For lean stews, you can use absolutely any vegetables you have at home. To make the dish more satisfying, mushrooms and legumes are added to it.
Vegetables are peeled, washed and chopped well. It is better to cook stew in a cast-iron cauldron, a thick-walled pan, a frying pan or a slow cooker.
A little oil is poured into a suitable dish and heated well. Then vegetables are laid, starting with those that take longer to cook. If you cook in a slow cooker, vegetables can be laid all at once.
Vegetables will be stewed in their own juice. To prevent the stew from getting dry, add fresh tomatoes or tomato sauce to it.
For piquancy, you can add hot pepper or crushed garlic. Well and, of course, where without fresh greens. Here you can not limit yourself. Add whatever greens you prefer.
Recipe 1. Lean Vegetable Stew with Asparagus Beans
Ingredients
Bay leaf;
400 g of asparagus bean;
vegetable oil;
zucchini;
black pepper;
six tomatoes;
kitchen salt;
eggplant;
spices;
carrot;
bulb.
Cooking method
1. Boil water in a saucepan and lightly salt it. Dip the asparagus beans in boiling water, put the bay leaf and cook the beans for about seven minutes. Throw it into a colander and cool slightly. Cut the ends, and cut the pods into three parts, while removing the hard parts.
2. Zucchini wash and cut into medium pieces.
3. Wash and chop the eggplant in the same way as the zucchini. We spread the vegetable in a deep bowl, sprinkle with salt and leave for half an hour. Then we shift the eggplant into a colander and rinse under running water. Well wring.
4. Onion and carrot clean and wash. Onion finely chopped. Large three carrots. In a pan, heat two tablespoons of oil and fry in it, stirring, vegetables until golden brown.
5. My tomatoes and cut into rings. Add them to the vegetable fry, mix and fry for another three minutes.
6. In a cauldron we put chopped zucchini, asparagus beans and eggplant. Spread roasting, pepper, salt and simmer over low heat, stirring until vegetables are soft. Serve the stew, sprinkling it with herbs.
Recipe 2. Lean vegetable stew of bell pepper and broccoli
Ingredients
450 g broccoli cabbage;
sea salt;
pod of red bell pepper;
two pods of dried red pepper;
50 ml of olive oil;
two cloves of garlic;
half a glass of walnuts.
Cooking method
1. Rinse broccoli under running water and dry on a napkin. We sort cabbage into inflorescences, cutting off the dense parts.
2. Cut the stalk from bell pepper, cut the pod in half and clean the seeds. Shred the vegetable in thin strips.
3. Boil the water in a saucepan, lightly add salt and boil the bell pepper in it with broccoli to the al-dente state. Three minutes is enough. Then we discard the vegetables in a colander.
4. Heat the olive oil in a pan. Finely chop the walnuts and pour them into the pan. Peel and finely chop the garlic. Grind dried pepper in a mortar. Add the garlic and pepper to the nuts, mix and cook for half a minute. Then add the blanched vegetables and simmer over the fire, stirring a couple more minutes. Salt, mix and serve.
Recipe 3. Lean Mushroom Stew
Ingredients
vegetable oil;
large onion head;
spice;
large carrot;
salt;
oyster mushrooms or champignons - 300 g;
garlic - two cloves;
potatoes - 300 g;
thick tomato puree - half a glass;
Beijing cabbage - 200 g.
Cooking method
1. Peel the onion and carrot and sauté the vegetables in vegetable oil in a saucepan.
2. If you use oyster mushrooms, cut them into small pieces and lightly fry with carrots and onions. Add champignons last, they cook quickly enough.
3. Cut the peeled potato tubers into arbitrary pieces and send to the stewpan. Pour in some drinking water, cover and simmer for about 15 minutes until soft.
4. Finely chop the Chinese cabbage, add it to the remaining vegetables and simmer together until tender. Now pour in the tomato, season everything with spices and salt. Stir and simmer for about five minutes. If the stew turns sour, add a little sugar.
5. At the end, add the finely chopped garlic, mix and hold on the fire for another minute. Remove from heat and serve, dabbing with herbs.
Recipe 4. Lean Stew with Mushrooms and Beans
Ingredients
fresh champignons - 350 g;
sea salt;
shallots - 300 g;
black pepper;
red beans - 200 g;
olive oil - 60 ml;
Cherry tomatoes - 7 pcs.;
thyme - two branches;
dried porcini mushrooms - 2 pcs.
Cooking method
1. It is advisable to soak the beans overnight, but if there is no time, you can for several hours. Then boil the beans, following the recommendations on the packaging. Then we discard the beans into a colander and let the broth drain.
2. We shallots and finely chop the shallots. Mushrooms wipe with a towel and chop coarsely. Remove the cherry tomatoes from the sprig, rinse and cut each tomato in half.
3. Put the onions in a cauldron with warmed olive oil and fry until soft.
4. Now add the mushrooms to the onion and sting, stirring, for about three minutes. Put a sprig of thyme. Porcini mushrooms are crushed into powder using a blender and add them to the pot. Stirring, simmer all together for another three minutes.
5. Then we put in a cauldron boiled beans and halves of tomatoes. Gently mix and simmer for literally two minutes. At the end, salt and pepper. Remove the thyme branch, mix and serve.
Recipe 5. Lean stew in a multicooker with peas
Ingredients
large onions;
kitchen salt;
potatoes - 700 g;
soy sauce - 5 ml;
frozen green peas - 300 g;
Suneli hops - 5 g;
canned pickled tomatoes - 5 pcs.;
sunflower oil - 80 ml.
Cooking method
1. The slow cooker is turned on in the "Frying" mode. Pour the vegetable oil into the bowl and warm it for five minutes.
2. We clean the bulb and mine, crumbling it into small pieces or feathers. We put the onions in a bowl and fry, stirring constantly, for about ten minutes, until golden.
3. Peel the potatoes, peel the tubers under running water and cut into large pieces. Add the potatoes to the onion, mix and cook for another ten minutes, stirring occasionally.
4. Remove thin skin from pickled tomatoes, and chop the flesh coarsely. Add tomatoes, frozen peas to the bowl and pour soy sauce. We season all the hops-suneli and salt. Fill with drinking water. Enough half a glass. We turn on the "Extinguishing" mode for an hour.
Recipe 6. Lenten stew in a slow cooker with green beans
Ingredients
kitchen salt;
two young zucchini;
three potato tubers;
black pepper;
large carrots;
sweet pepper - 3 pcs.;
100 g of green beans;
vegetable oil;
large onion;
tomato paste - 30 ml;
greens of dill, cilantro and parsley - a bunch;
multi-glass of boiled water;
four cloves of garlic.
Cooking method
1. Peel and thoroughly wash all vegetables.
2. Grind sweet pepper in strips, zucchini and onion, chop into large pieces, cut carrots in not too thin circles. Wash the bean pods, trim the tails and cut each into three parts. Cut the potato into medium sized pieces. Chop the garlic finely with a knife.
3. Turn on the "Frying" mode and heat the oil in the multicooker bowl. Put carrots and onions in it. Sauté the vegetables, stirring until golden brown.
4. Then put the remaining vegetables and crushed garlic into the bowl. Mix everything, salt and pepper.
5. Dilute the tomato paste with water and pour the mixture into a bowl. Close the lid tightly. Activate Extinguishing mode. Set the timer for 60 minutes.
Recipe 7. Lenten vegetable stew "Ratatouille"
Ingredients
kg of small eggplant;
olive oil;
three zucchini;
coarse salt;
kg ripe tomatoes;
black pepper;
two sweet peppers;
thyme;
two large onions;
fresh basil;
six cloves of garlic;
10 g of sugar;
150 g pitted olives;
vinegar;
30 g of capers.
Cooking method
1. My eggplant and cut into cubes. We spread them in a colander and sprinkle with coarse salt, cover with a plate, and put oppression on top. Leave for half an hour. Then rinse and squeeze well.
2. Tomatoes are pierced in several places with a fork, doused with boiling water and remove the thin skin. Cut the pulp into cubes. Heat olive oil in a deep skillet and fry chopped onion in it. Add the tomatoes, squeeze the garlic and put the leaves of thyme. Pepper and salt to taste. Stir and simmer for half an hour.
3. In two separate pans, heat the olive oil. In the first we spread the bell pepper cut into small pieces. We put eggplants in the second pan. Fry vegetables until soft. Then we transfer them to a colander to get rid of excess oil. Fry finely chopped zucchini in the same way.
4. Add capers to the stewed tomatoes, pour in the vinegar and simmer for another five minutes.
5. We transfer the stewed tomatoes and sauteed vegetables into a cauldron and simmer for a quarter of an hour on low heat. Serve both hot and cold.
Lean Stew - Tips and Tricks
Fry vegetables separately, then the taste of the dish will turn out even more saturated.
Before adding tomatoes to the stew, pour boiling water over them and remove a thin skin.
Do not cut the vegetables too finely so that you don't end up with porridge.
Sprinkle the eggplants with salt to save them from bitterness, and only then add to the stew.
Lean stew can be served as an independent dish, and also as a side dish or appetizer.
