Vegetables contain many nutrients, including not only vitamins and minerals, but also fiber. They are easy and quick to prepare and are perfectly absorbed by the body. In addition, vegetable dishes are simply not replaceable in sports nutrition, during a fast or a vegetarian diet. Vegetable dishes are a great alternative to a lighter daily diet in summer.
Instructions
Step 1
Grilled vegetables with mushrooms
You will need:
- 5-6 zucchini;
- 2-3 ears of corn;
- 2 sweet peppers;
- 350 g of champignons or any other mushrooms suitable for roasting;
- half a glass of vegetable oil;
- greens;
- salt.
Pre-soak the corn for 15-20 minutes in water, then dry it. Combine chopped herbs with oil and salt. Cut the zucchini and peppers in half lengthwise, then brush all the vegetables with the herb and oil mixture and grill until tender. You can serve the dish on fresh lettuce leaves.
Step 2
Eggplant in sour cream
You will need:
- 2-3 pieces of eggplant;
- a glass of sour cream;
- a tablespoon of wheat flour;
- 2-3 tablespoons of vegetable oil;
- greens;
- salt pepper.
Cut the eggplant into slices and pour over with boiling water. Season them with pepper and salt to taste, roll in flour and lightly fry in vegetable oil. Place the slices in a baking dish, top with sour cream and bake at 180 degrees for at least 30 minutes. Sprinkle the finished dish with parsley or dill and serve.
Step 3
Vegetables in milk sauce
You will need:
- 100 g of Brussels sprouts;
- 100 g of cauliflower;
- 50 g green beans;
- 50 g green peas (ice cream);
- 50 g of carrots;
- 400 ml of milk;
- 2 tsp flour;
- 1 tsp Sahara;
- greens;
- salt.
Disassemble the cauliflower into inflorescences, and cut the carrots into slices and combine with the remaining vegetables. Scald slightly or simmer the whole thing in a little water. To make the milk sauce, boil the milk and gently add the flour, stirring constantly. Boil the mixture until thick. Next, season the vegetables with the prepared sauce, adding sugar and salt to taste, bring to a boil and heat over low heat for another 3-4 minutes. Decorate the finished dish with finely chopped herbs.
Step 4
"Lobio" from red beans
You will need:
- 450 g red beans;
- 1 piece of capsicum red pepper;
- 2 heads of onions;
- 2 cloves of garlic;
- 2 tsp dried ground thyme;
- 1/3 cup sunflower oil;
- 2-3 tbsp. red wine vinegar;
- cilantro;
- salt pepper.
Rinse and sort the beans first, boil them in a little water until tender and remove from heat. Drain the broth into a separate container. Chop the onion finely, sauté it in sunflower oil until golden brown, then add to the beans and stir. Chop the capsicum coarsely, crush the garlic, chop the cilantro and add it all along with salt, pepper, thyme and vinegar to the beans. Stir the finished mixture. If it turns out to be "dry", add the broth left after boiling the beans.
Step 5
Baked eggplant with cheese
You will need:
- 2-3 pieces of eggplant;
- 4 pcs of tomatoes;
- 200 g of hard cheese;
- basil;
- garlic;
- salt.
Cut the eggplants into slices without cutting through them, brush the cut areas with salt, chopped or dried basil, and chopped garlic. Cut the tomatoes into slices and the cheese into plastics. Add cheese and a slice of tomato to the slices. Wrap each eggplant in foil and bake at 180-200 degrees for half an hour. Then open the foil and bake for another 10-15 minutes.
Step 6
Cauliflower in the oven
You will need:
- 1 kg of cauliflower;
- 2 heads of onions;
- 200 g of hard cheese;
- a glass of milk;
- 50g butter;
- 2 tbsp. flour;
- greens;
- pepper, salt.
Disassemble cauliflower into inflorescences, scald with boiling water or boil until half cooked. Chop the onion finely, fry it until golden brown, gradually adding flour, mix. Add a glass of milk, season with salt and pepper to taste and bring to a boil. Place the cabbage in a baking dish, top with the milk sauce. Sprinkle the finished mixture with cheese and bake for half an hour in the oven at a temperature of no more than 200 degrees. Garnish the finished casserole with herbs on top.
Step 7
Fried cherry tomatoes
You will need:
- 500 g of cherry tomatoes;
- 2 heads of garlic;
- st.l. olive oil;
- salt pepper.
Cut "Cherry" into halves, add garlic and olive oil crushed with a knife or garlic press to them, salt and pepper to taste, send all this to bake in the oven for half an hour at 180 degrees.
Step 8
Korean cabbage
You will need:
- cabbage forks;
- 2 pieces of carrots;
- 1 beet;
- head of garlic;
- Bay leaf;
- peppercorns;
- 1 PC. red pepper;
- liter of water;
- 2 tbsp. l. salt;
- a glass of sugar;
- a glass of apple cider vinegar;
- half a glass of vegetable oil.
Coarsely chop the cabbage and place a layer of it in a prepared container, such as a jar. Place the garlic sliced in cloves on top with a second layer. The next layers are grated carrots and beets, then put a layer of pepper and repeat all the previous layers again. To prepare the brine, add sugar, salt, apple cider vinegar and vegetable oil to a liter of water, bring to a boil and pour over the vegetables, adding peppercorns and bay leaf. Insist the mixture in brine at room temperature for 2-3 days, then put it in the refrigerator for another day. Consume the finished dish within 3-5 days.
Step 9
Carrot and apple pancakes
You will need:
- half a kilo of apples;
- 250 g of carrots;
- 2 eggs;
- 50 g of sugar;
- 50 g of wheat flour;
- Art. l. vegetable oil;
- salt.
Grate the carrots on a fine grater. Cut and core the apples and grate them on a coarse grater. In a separate container, beat the eggs with sugar until a thick foam forms and pour over the carrots and apples. Stir, gradually adding flour to make a homogeneous mass. Form pancakes from the resulting dough, alternately placing them in a preheated pan with vegetable oil. Fry over low heat until golden brown. The finished dish can be seasoned with sour cream, jam or syrup, or sprinkled with powdered sugar.
Step 10
Green mashed potatoes with peas
You will need:
- 4 pcs of potatoes;
- 250 g green peas;
- 50 g butter;
- greens;
- salt.
Boil the pre-peeled and diced potatoes for 7-10 minutes. Add green peas to it and cook until fully cooked for another 5 minutes. Drain the water, add butter to the potatoes and peas and beat with a mixer until smooth. Decorate the finished puree with herbs or leftover peas and serve.
