Boiled vegetable for weight loss

Boiled vegetable for weight loss

Vegetables contain a lot of water. Therefore they contribute only a few calories but keep the stomach full and you will not feel hungry. This is a bonus point for weight watchers. Eating vegetables raw is the best but you will get bored soon. Therefore we have to find ways of making vegetables palatable. This is one of the ways.

                                     Recipe summary
                                               For
                          Boiled vegetable for weight loss

Preparation Time: 40 minutes
Cooking Time : 10 minutes

serves : 4

Shredded vegetables

1.cut 150 grams French beans,150 grams pumpkin,150 grams baby corn ears,150 grams cabbage, 150 green beans, 150 grams carrot, and 150 grams cucumber.
Cut all the vegetables into bite size cubes or pieces. 
I peeled the cucumber and pumpkin. You can leave them with the skin, if you like it.
I shredded the vegetables in a food processor so the boiling will be fast. 

Vegetables assembled 
ready for cooking

2. In a large saucepan put one cup of water and bring to the boil. Lower the heat to medium.




3. Add all the vegetables, ½ teaspoon cumin seeds, ½ teaspoon black pepper powder, 1 clove garlic chopped.

Boiled vegetables for 
 weight loss

4. Boil covered for 10 minutes. We want to cook lightly to preserve as much nutrients as possible. Stir and check occasionally to see that there is adequate water. 

 5. When the vegetables are soft remove from the heat and add 1 tsp salt and stir. 

Boiled vegetables for weight loss is ready.
                                  

                    Recipe follows in detail with pictures.

Preparation Time: 40 minutes
Cooking Time : 10 minutes
serves : 4

Pumpkin

I usually make a big batch and freeze in small packets and we take it two to three times a week.

Green beans

Cucumber and cabbage are most suitable for weight loss but I added other vegetables to add variety and taste.

Sweet baby corn

Ingredients

Cabbage sliced

150 grams green beans

150 grams pumpkin

150 grams baby corn ears

150 grams cabbage

150 grams cucumber
150 grams carrot

1 teaspoon salt

½ teaspoon cumin seeds

½ teaspoon black pepper powder
1 clove garlic chopped

1 cup of water

Cucumber

Preparation

Cut all the vegetables into bite size cubes or pieces. I peeled the cucumber and pumpkin. You can leave them with the skin, if you like it.
I shredded the vegetables in a food processor so the boiling will be fast. But you can make the dish without shredding. You can see the picture of sliced and shredded versions.

Shredded cucumber

In a large saucepan put one cup of water and bring to the boil. Lower the heat to medium and add all the ingredients. Boil covered for 10 minutes. We want to cook lightly to preserve as much nutrients as possible. Stir and check occasionally to see that there is adequate water, because we added only a little water.  We want to get the boiled vegetables as dry as possible because we do not want a stew or a soup, but we don’t want to get it burnt also. Cucumber and cabbage will release water while cooking. When the vegetables are soft remove from the heat and salt and stir. We do not add salt early as it will make the vegetables to release water.

Shredded vegetables

You can take this for lunch or dinner. You will loose weight faster if you take it for dinner. Instead of boiling you can steam them also. I will not say that it will taste great but it will be passable. My husband and I normally take 75% of these vegetables with 25% cooked rice. My husband takes it in a box to his office for lunch.The rice gives us the energy we need. If you want it to be more tasty you can add a spicy gravy, spicy pickle or natural yogurt chili sauce etc. 

Vegetables assembled ready for cooking

This will not taste great but you will feel energetic after taking it, particularly if you are doing a sedentary job.

If you take this for a couple of weeks you will notice an improvement.

Cooked vegetables in packets ready for storage

This is what my husband takes to his office for lunch.

Rice

Boiled mixed vegetables

Spicy gravy - only a little is added

Boiled vegetables with rice and little gravy

Packet of mixed vegetables and rice
 with blue berries and cherry tomato for lunch

Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
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