Low calorie baked vegetables. Diet recipes of vegetables for weight loss

The daily diet of a person must contain vegetables. They are rich in vitamins and minerals that are essential for the body. Most people try to lead a healthy lifestyle and prefer baked meals instead of conventionally prepared foods. During baking, the useful components of the product are preserved, and its taste is revealed. This article will tell you how to bake vegetables in the oven and point out the basic principles of their preparation.

How to bake vegetables in the oven - cooking features

Regardless of the choice of method for roasting vegetables (in foil, in a pot, sleeve or in a pan), it is important to consider some cooking rules.

• For baking, choose products of good quality, without external damage and signs of rot.
• If you bake root vegetables, then they must be thoroughly rinsed under running water and dried with napkins. They are cooked in the oven without foil or sleeves on a wire rack, which is installed in the middle.
• For kohlrabi cabbage, the same cooking rules apply as for root crops.
• As for the preparation of peppers with tomatoes, they are baked in a baking dish, on the top shelf of the oven. A cracked skin will indicate their readiness, but the total cooking time should not exceed 15 minutes.
• You can cook vegetables in the oven individually or combine them with each other, depending on the season and taste preferences.
• Vegetables and root vegetables can be cooked in one large dish or in portions.
• Eggplants are usually baked in circles or slices. Or combine with other vegetables and cut them in half along the fruit.
• Cauliflower is baked unassembled, that is, the inflorescences are cut off from the base. They must be washed in warm water and dried with paper towels, only then put in the oven.
• Add spices to your taste before baking, but except for salt. It contributes to the rapid release of juice from vegetables, as a result, the dish will turn out without a crust and dry.

How to bake vegetables in foil in the oven

Young potatoes are very tasty in the oven. Tomatoes and mushrooms are ideal for it. For the recipe you will need the following products:

• young potatoes - 3-4 pcs.;
• Bulgarian pepper with fleshy pulp - 2 pcs.;
• champignons - 200 gr.;
• tomato and onion - 1 pc.;
• any vegetable oil;
• soy sauce;
• salt and spices to taste.

Recipe:

• Potatoes do not need to be peeled. Rinse it well under running water. Then cut into rings.
• Rinse the pepper as well, cut the stalk with seeds. Cut into wide strips.
• Cut the tomato into rings, peel the onion and chop into half rings.
• Transfer the mushrooms to a sieve, rinse, cut into 4 parts. Chop greens.
• Transfer all products to a large container, add soy sauce, oil, herbs, spices (except salt). Mix well.
• Cut the foil into large squares, put together 2-3 pieces.
• Divide the mixture of vegetables into portions and place on foil, wrap tightly. Make sure there are no holes.
• Preheat the oven to 200 degrees. Roast vegetables for no more than 20 minutes or until tender. Season the finished dish with salt and serve.

Advice. In the same way, you can bake vegetables in the sleeve.

How to bake vegetables in pots in the oven

Dishes such as pots are convenient for portion serving dishes. You can cook vegetables in them not only in the form of stews, but also casseroles. All vegetables are used only in raw form.

Ingredients:

• medium-sized potatoes - 5 pcs.;
• carrots - 1 pc.;
• cauliflower - 1 head;
• pumpkin - 200 gr.;
• onions - 2 pcs.;
• hard cheese - 250 gr.;
• milk - 3 tbsp. l.;
• butter - 50 gr.;
• herbs and spices to taste.

Cooking method:

• Wash all vegetables well and pat dry with paper towels. Peel carrots, potatoes and pumpkin, cut into cubes.
• Separate the cauliflower into florets. If necessary, cut larger pieces into smaller pieces.
• Peel the onion, chop or cut into half rings. Grate hard cheese. Chop greens.
• Transfer vegetables to pots. But since the top layer is often dry during baking, put the onion last - it will release the juice.
• Pour in some milk, put a piece of butter on top. Add crushed spices. Cover the dish with a lid or foil.
• For pots, you do not need to preheat the oven. The dishes should heat up gradually. Therefore, put them in a cold oven and only then turn it on.
• Set the cooking temperature to no more than 160 degrees.
• After 20 minutes, add chopped greens and hard cheese. Close the pots again with a lid, and cook the vegetables for another 15-20 minutes.
• Remove the finished dish from the oven. But you need to put the pots only on a wooden plank. So they will not crack from contact with a cold surface.
• Let the dish rest for a while before serving. So the walls of the pots will cool down, and the vegetables will have time to “reach”.

Vegetables can be baked not only as a whole. There are many recipes for preparing them in the form of mashed potatoes, puddings, casseroles or rolls. You can also stuff one vegetable with another.

Vegetables are the best friend of a losing weight person. The easiest thing to do is to cook steamed vegetables in the oven. Vegetable stew with zucchini, eggplant and cabbage turns out to be very appetizing, despite the diet. And how to achieve an incomparable taste while maintaining an absolute diet - I will not tell you. Just kidding, read on - I won't hide anything.

When frying, vegetables absorb a lot of fat, so it is recommended to avoid this cooking method on a diet. Vegetable stew in the oven is cooked with a minimum of oil, liquid is used instead, preferably tasty. It can be diet or tomato juice. Of course, you can add water, but it definitely will not add taste to the dish.

The set of products can be anything, use the available products depending on the season. I love variety, so my vegetable stew contains eggplant and zucchini, as well as onions and carrots. But pepper, cabbage, beans are situational vegetables, I use them if I have them. Variety is the key to rich taste.

Few ingredients do not mean simple and tasteless, for example, mine with tomatoes, simple in composition, but reveals the abyss of taste due to the combination of cheese with vegetables. So experiment. In summer, use seasonal products; in winter, you can cook stewed vegetables from frozen, which is sold in every supermarket.

In addition to stew, for a dietary variety, I can advise - a very fragrant and original dish.

I cook vegetable stew in the oven. However, if you are limited in kitchen appliances, then you can use a stove. In this case, vegetables should be cooked according to the same principle.

Vegetable stew with eggplant and zucchini in the oven

Ingredients

• 1 small carrot
• 1 large head of onion
• 200 gr zucchini
• 200 gr eggplant
• 100 gr bell pepper
• 200 gr green beans
• 200 gr cauliflower (this is a great option to cook)
• 1 st. l. vegetable oil
• salt, pepper, herbs

Vegetable stew kcal per 100 g - 50 kcal
proteins/fats/carbohydrates - 6.2/ 2.3/ 5.9

How to cook stewed vegetables in the oven

• Baking dishes are heated in an oven preheated to 200 degrees. The hot form is smeared with a brush with oil.
• Three carrots on a grater, cut the onion into small checkers, pour into a hot oiled baking sheet, mix and place in the oven for 5 minutes.
• At the second stage, we add diced zucchini, eggplant, cauliflower, disassembled into inflorescences, into the dietary vegetable stew. If one of the ingredients is missing, cooking a dish with a different set of products will not spoil the dish. If frozen vegetables are used, they are added at this stage. As correctly described in detail in a separate article, it is available at the link.
• Pour a few tablespoons of broth or water into a bowl with vegetables, and send to the oven for 10-15 minutes. Then we put bell pepper, fresh asparagus beans, salt and spices. We mix.
• Stewed vegetables are cooked in the oven for about 30 minutes. Stir occasionally and add liquid as needed.

In total, the vegetable stew in the oven spends 45-60 minutes - depending on how cooked you like the vegetables. If you keep them in the oven longer, the pieces will be baked and become quite soft, but they will retain their shape. For lovers of vegetables with a slight “crunch”, 45 minutes is enough. Fresh herbs are added just before serving.

Don't know what to serve with vegetable stew with zucchini and eggplant? Meat would be a great addition.

The first summer vegetables, juicy, young, bright and so healthy after a long winter! I want to quickly get enough of vitamins, every day delighting myself with delicious dishes. Frying, boiling, steaming and, of course, baking - there are many options not only in ingredients, but also in cooking techniques. For every taste! Whole or almost whole baked vegetables in the oven on a baking sheet - that's my choice.

I suggest taking a stroll through the farmers market or stopping by the nearest fruit stand where you can buy the first summer harvest. I managed to find young beets, carrots, zucchini, green peas and mushrooms. Here from them it will be possible to prepare a delicious dinner - vegetables baked in the oven on a baking sheet with olive oil. I just bake them with butter and ground pepper, although you can cook or (zucchini, eggplant and pepper circles - with tomato sauce).

Ingredients:

• 2 small beets;
• 1 carrot;
• 1 zucchini;
• 7-10 pcs. champignons;
• 7-10 pods of green peas;
• vegetable oil;
• a mixture of ground peppers;
• sea ​​salt.

How delicious to bake vegetables in the oven

I bake vegetables without foil, I like it when all the ingredients are browned, but remain juicy inside. But with foil, vegetables are steamed more.

I washed all the ingredients well, but I didn’t peel either carrots or beets, since the skin of young vegetation is tender, it’s quite possible to eat it.

She laid out the beets, cut into halves, in a baking dish. And zucchini rings.

On top of the beets - carrots. Also the second layer is mushrooms. Thanks to the layers, all vegetables will be saturated with juice, moisture will not evaporate quickly. It's a secret delicious baked vegetables without foil.

A line of green peas.

Pour the ingredients with a thin stream of oil to distribute it evenly. A little ground pepper (a mixture of white, red and black) and sea salt.

I put it in a preheated oven at 180C, bake for 45 minutes. - 1 hour. Times may vary depending on the oven.

Baked vegetables with mushrooms are ready, you can serve.

Add a side dish to taste and your favorite sauce, it can be sour cream or soy sauce.

Bon appetit!

Baked vegetables in the oven are an ideal option for a healthy side dish or a light independent snack that will keep you slim, fill your body with the right energy and vitamins. There are many ways to prepare dishes using different basic components and techniques for executing recipes.

How delicious to cook vegetables in the oven?

Vegetable dishes in the oven are obtained dietary through the use of a minimum amount of fat. The ingredients are baked whole or sliced ​​according to the recommendations of the selected recipe.

1. Vegetable components can be cooked on an open baking sheet. To do this, they are sprinkled with oil to maintain juiciness and, if desired, seasoned to taste before or after baking.
2. Without the use of fats, you can cook vegetables in a sleeve or foil.
3. Grilled vegetables are delicious. They are served with sauces, simply with salt, or used to make salads.
4. The vegetable ingredients can be used to cook casseroles, stews, pot roasts or casseroles in the oven.
5. How long to bake vegetables in the oven will depend on the type used, the size of the fruit or slices of their slices, as well as the desired final result.

How to bake whole vegetables in the oven?

Baked vegetables in the oven on a baking sheet acquire the desired softness, a slight blush and a pleasant taste. They can be used for cooking vegetable caviar, salads, and other dishes. Most of the types of vegetables after baking require removal of the skin. To facilitate the process, hot fruits are placed in a bag for 5-10 minutes.

Ingredients:

• eggplant - 2 pcs.;
• bell peppers - 2 pcs.;
• tomatoes - 4 pcs.;
• onion and garlic.

Cooking

1. Washed and dried eggplants, peppers, tomatoes are placed on a baking sheet.
2. Nearby have peeled onions and garlic.
3. Cooking vegetables in the oven is completed in an oven heated to 180 degrees, keeping the baking sheet in it for 45 minutes.

Vegetables in the oven, baked in large pieces - recipe

Vegetables baked in large pieces in the oven are suitable for serving as a side dish for meat or fish. In addition, if you season the components with aromatic dressing, the dish becomes a warm salad and can be served on its own. Assorted vegetables are also used to create all kinds of sauces, vegetable puree, and caviar.

Ingredients:

• zucchini - 1 pc.;
• bell peppers - 3 pcs.;
• tomatoes - 2-3 pcs.;
• onion - 1 pc.;
• garlic - 2 cloves;
• oil - 50 ml;
• salt, pepper, Provence herbs.

Cooking

1. Vegetables are cut into large pieces, stacked in a mold.
2. The oil is mixed with salt, pepper, herbs, pour the mixture over the cut.
3. Cook vegetables baked in pieces in the oven at 200 degrees for 30 minutes under foil and another 15 minutes without it.

Baked vegetable salad

You can easily prepare a salad of baked vegetables in the oven by seasoning the still warm ingredients with dressing or supplementing the cooled ingredients with slices of feta cheese, tofu or another choice. For those who do not like spicy snacks, you can exclude chili from the composition and reduce the amount of garlic by adding 1 clove.

Ingredients:

• zucchini - 1 pc.;
• eggplant - 2 pcs.;
• bell pepper - 1 pc.;
• tomatoes - 2 pcs.;
• onion - 1 pc.;
• garlic - 2 cloves;
• chili - 0.5 pcs.;
• cilantro - 0.5 bunch;
• oil - 40 ml;
• feta cheese - 70 g;
• salt, pepper, thyme, oregano.

Cooking

1. Zucchini, eggplant, peppers and tomatoes are baked whole for 45-60 minutes.
2. Peppers and tomatoes are placed in a bag for 5 minutes, peeled.
3. Get rid of the peel and eggplant with zucchini.
4. Cut the vegetable pulp into cubes, add garlic, chili, cilantro and onion.
5. The salad is dressed with oil, salt, herbs, served with feta.

Vegetables baked in a sleeve in the oven

Cooked vegetables in the sleeve in the oven fully retain their juiciness and, when seasonings are added, they are saturated with their aromas and taste as much as possible. Often, assorted vegetables are used as a side dish for a meat or fish main course. The dish will be especially tasty with new potatoes.

Ingredients:

• zucchini - 2 pcs.;
• eggplant - 1 pc.;
• bell pepper - 2 pcs.;
• potatoes - 4 pcs.;
• garlic - 3 cloves;
• salt, pepper, Italian herbs, olive oil.

Cooking

1. Vegetables are washed, cut into large slices.
2. Sliced ​​vegetables are salted, peppered, sprinkled with oil, sprinkled with herbs and placed in a sleeve.
3. After 45 minutes at 200 degrees, the baked vegetables in the oven will be ready.

Grilled vegetables in the oven - recipe

Grilled vegetables are as tasty and fragrant as possible if you cook them on a smoky grill. However, in the oven you can get a very decent version of the snack. Vegetable slices are served as is, without additives, supplemented with sauces or sprinkled with oil. Assorted vegetables can be supplemented with mushrooms or fruits.

Ingredients:

• eggplant - 3 pcs.;
• bell pepper - 3 pcs.;
• tomatoes - 5 pcs.;
• onions - 2 pcs.;
• champignons - 300 g;
• apple and balsamic vinegar - 1 tbsp. spoon
• oil - 4 tbsp. spoons;
• Italian herbs - 1 tbsp. spoon;
• salt, pepper, sugar.

Cooking

1. Vegetables are cut into large slices 1.5 cm thick.
2. 2 types of vinegar are mixed with oil, salt, sugar and herbs, poured into vegetable slices, mixed, allowed to soak for 20 minutes.
3. Spread the slices on the grate and cook the grilled vegetables in the oven at 200 degrees for 30 minutes.

Vegetables in foil in the oven - recipe

Dishes from baked vegetables are valued for their dietary properties, lightness and preservation of the integrity of the cut. You can prepare a side dish or you can portion it on separate pieces of foil, seasoning the vegetables before or after baking with the desired spices, oil, lemon juice or chopped fresh herbs.

Ingredients:

• carrots - 2 pcs.;
• bell pepper - 3 pcs.;
• tomatoes - 4 pcs.;
• green beans - 200 g;
• Provence herbs and dry basil - 1.5 teaspoons each;
• oil - 4 tbsp. spoons;
• asafoetida - 1/3 teaspoon;
• salt pepper.

Cooking

1. Vegetables are cut, seasoned with herbs, oil, asafoetida and salt, laid out in foil cuts, sealed.
2. Bake vegetables in foil in the oven at 200 degrees for 25 minutes.

Vegetable casserole in the oven

You can cook vegetables in the oven in the form. It is preferable to use young fruits, cutting them into circles. Instead of milk, cream or a mixture of beaten eggs and non-sour sour cream are suitable as a filling. From seasonings, it most harmoniously complements the curry flavor palette or a mix of Provence herbs.

Ingredients:

• zucchini - 200 g;
• young potatoes - 200 g;
• bell pepper and broccoli - 150 g each;
• tomatoes - 150 g;
• green peas and onions - 120 g each;
• milk - 400 ml;
• cheese - 100 g;
• oil - 50 ml;
• salt, pepper, curry.

Cooking

1. Sliced ​​potatoes, onions and zucchini are laid in layers in the form.
2. Top with a mixture of peppers, peas and broccoli.
3. Pour everything with seasoned salt and curry mixture of milk and butter.
4. Send the form to the oven heated to 180 degrees for 30 minutes.
5. Sprinkle the surface of the casserole with cheese and cook for another 10 minutes.

Peppers stuffed with vegetables baked in the oven - recipe

Baked vegetables can be prepared with original ideas. So, for example, sweet bell peppers stuffed with assorted vegetables will become an unusual appetizing dish. They can be served with dignity not only on weekdays, but also on holidays, noticeably decorating and diversifying any feast with an appetizer.

Ingredients:

• Bulgarian pepper of different colors - 1 kg;
• carrots - 500 g;
• celery root and parsley - 1 pc.;
• onion - 300 g;
• tomato sauce - 0.5 cups;
• oil - 50 ml;
• salt, pepper, herbs.

Cooking

1. Tops are cut off peppers, seed boxes are cut out.
2. Fry in oil separately onions with carrots and parsley and celery roots.
3. Combine two roasts, season.
4. Peppers are filled with mass, covered with tops, placed in a mold.
5. Mix the sauce with 150 ml of water, season, pour over the peppers.
6. The dish is cooked for 30 minutes at 180 degrees.

Vegetables in a pot in the oven

Roasting vegetables in the oven will allow you to appreciate the amazing taste of the stew. If desired, the composition of the dish can be supplemented with chicken breast fillets by frying the slices seasoned to taste in oil and laying the first layer on the bottom of the pot. Assorted vegetables can be made to taste using the desired ingredients.

Ingredients:

• zucchini and eggplant - 1 pc.;
• potatoes and sweet peppers - 2 pcs.;
• tomatoes - 4 pcs.;
• onion - 1 pc.;
• garlic - 3 cloves;
• dry white wine and water - 100 ml each;
• oil - 70 ml;
• salt, pepper, herbs, dry herbs.

Cooking

1. Coarsely chopped eggplants, peppers, potatoes and onions are fried in oil, transferred to a pot.
2. Add tomatoes, zucchini, garlic, greens, seasonings, pour in water and wine.
3. Cook vegetables under the lid at 200 degrees for 1.5 hours.

Oven baked vegetables with cheese

Baked are suitable for self-serving or as an addition to meat. Instead of broccoli florets, it is allowed to use cauliflower, replace peas with soft frozen corn, green beans or chopped asparagus, and sour cream with medium-fat cream.

Ingredients:

• broccoli - 400 g;
• potatoes and carrots - 2 pcs.;
• green peas - 100 g;
• onion - 1 pc.;
• cheese - 150 g;
• eggs - 2 pcs.;
• sour cream - 100 g;
• oil - 30 ml;
• salt, pepper, Italian herbs.

Cooking

1. Cut potatoes, carrots into circles, spread in a mold.
2. Top with broccoli with peas and onion rings.
3. Beat eggs, adding sour cream, salt, herb pepper, pour over vegetables.
4. Bake the dish for 1 hour under foil.
5. Sprinkle vegetables with cheese, return the container to the oven for another 15 minutes.

Vegetables on skewers in the oven

In the oven, they will be a great addition to a buffet table or other feast. A healthy snack can also be prepared for everyday serving, pampering yourself with its amazing taste. It is allowed to replace zucchini with eggplant, and instead of champignons, take caps of other mushrooms.

Ingredients:

• champignons - 10 pcs.;
• tomatoes - 4 pcs.;
• eggplant and zucchini - 2 pcs.;
• oil - 5 tbsp. spoons;
• balsamic vinegar - 1 tbsp. spoon;
• Provence herbs and basil - 1 teaspoon each;
• salt pepper.

Cooking

1. Zucchini and eggplant are cut into circles 1 cm thick, tomatoes 1.5 cm thick.
2. Prepare a marinade for vegetables in the oven, mixing oil with balsamic vinegar, salt, pepper and herbs, season them with vegetable slices with mushrooms, leave for 20 minutes.
3. Slices of vegetables and mushrooms are strung on skewers, placed on a wire rack and baked for 40 minutes at 200 degrees.

Oven vegetable ratatouille

Placed in a mold in the oven and baked until soft, they will taste the original taste and exquisite-looking vegetable dish from French cuisine called ratatouille. You can cook this on weekdays, on holidays, without a doubt include it in a lean or vegetarian menu.

Oven baked vegetables are always tasty and healthy. I offer several good recipes, ranging from whole baked vegetables to more complex roasted vegetable dishes that can decorate the most sophisticated holiday table. All recipes are quite simple, quick and tasty.

Whole baked vegetables

Ingredients:

(4-6 servings)

• 3-4 eggplant
• 2-3 salad peppers
• 2 onions
• 4 tomatoes
• vegetable oil

1. There is nothing easier and tastier than whole vegetables baked in the oven. We take any vegetables that we want to bake. It is desirable that the eggplants are small and all about the same size. In this case, everyone will cook at the same time.
2. Wash the vegetables, no need to remove the tails, then put them on a greased baking sheet. Peel the onion, cut in half.

3. We put the baking sheet in a well-heated oven. Bake vegetables for 45 minutes at 180°C. Periodically we look into the oven, if necessary, turn over to another barrel.
4. When the peppers become soft, the eggplants become very wrinkled and also become soft, and the skin on the tomatoes cracks, remove the baked vegetables from the oven. If some of the vegetables are not yet baked enough, return to the oven for 10-15 minutes.

5. Let the vegetables cool down a bit. Then we take the peppers and eggplant by the tail and remove the peel. If the vegetables are well baked, then the skin is very easily separated from the pulp. Remove the stems after cleaning. We also remove the seeds from the pepper.
6. The peel is also removed from baked tomatoes without effort, much easier than by scalding.
7. Put the vegetables baked in the oven on a dish whole or cut into large pieces. Drizzle with olive oil and serve. This dish is perfect for barbecue or grilled meats.

8. Also, vegetables baked in the oven make delicious eggplant caviar. To do this, finely chop the baked and peeled eggplants, peppers and tomatoes, add finely chopped fresh onions, pour over with olive oil.
9. Taste for salt and sugar, add a little crushed garlic to spice it up. Serve the eggplant caviar chilled.


Baked vegetables for the holiday table



Ingredients:

• 500 gr. green beans
• 5 small potatoes
• 5 small onions
• 5 tomato
• 2 eggplant
• 50 gr. smoked meat
• 100 gr. hard cheese
• 3 garlic cloves
• 1 st. a spoonful of breadcrumbs
• 0.1 l. cream
• parsley
• sunflower or olive oil
• pepper

Oven baked potatoes

Oven baked eggplant with cheese

Oven baked tomatoes

Oven baked onion

How to Serve Roasted Vegetables