Cooking master class: step-by-step recipe with photos on how to prepare a delicious vegetable sauté.

The exact composition of this mix does not exist, which allows culinary specialists to experiment, search and expand the “palette” of taste. The only thing is that you should adhere to a special method of heat treatment of the components, in which the vegetables in the pan seem to jump (from the French sauter). That is why the dish was called “vegetable sauté”.

Ingredients:

  • sweet pepper (cuboid) - 1 pc.;
  • cherry tomatoes - 5-6 pcs.;
  • onion - 1/2-1 pcs.;
  • carrots (young) - 5-6 pcs.;
  • Chinese cabbage - 80-100 g;
  • eggplant - 1 pc.;
  • rosemary - 1 sprig;
  • garlic - 2-3 cloves;
  • chili - 1/3 pod;
  • greens - 1 bunch;
  • vegetable oil - 3-4 tbsp. l.;
  • salt, pepper, bay leaf.

Step-by-step recipe with photos

1 . Both fresh and frozen eggplants are suitable for this dish. First, soak the large blue rings in salt water for 10-15 minutes to remove the bitterness.


2. In a heated frying pan, adding vegetable oil, fry the chopped onion in half rings. After a minute, add carrot sticks. We divide young strong root vegetables lengthwise into 6-8 parts. We also immediately enhance the aroma with fresh rosemary needles. Saute, periodically tossing the mixture up and over medium heat.


3. Drain the water, squeeze out the eggplants, cut the rings into quarters and add them to the carrot and onion mixture. Continue cooking at the same temperature.


4. We cut a clean segment of Chinese cabbage into short “petals” and throw the next one into the frying pan. Tender cabbage leaves quickly lose their density and soften in a hot oiled environment.


5. After another half a minute or a minute, add long strips of bell pepper. For sautéing, we choose fleshy, brightly colored varieties. Do not forget to remove the seeds, stalk and internal soft partitions.


6. Lastly, lay out the halves of ripe tomatoes, a third of a scorching chili pod, salt, pepper, season with other favorite spices - mix and, lowering the heat, let the vegetables steam thoroughly under the lid for the next 5-10 minutes.


7. Sprinkle the vegetable sauté with finely chopped dill and parsley, shake and serve after a minute.



To begin with, I would like to dot the i’s and give a precise definition to such a dish as “sauté”. The fact is that you can endlessly scour the Internet and cookbooks in search of identical recipes that will accurately determine what exactly it is - a sauté, but all attempts will remain in vain. Because “sauté” is no longer a name, but a method of cooking. The fact is that the honeycomb can contain any product, the main criterion of which should be “instant cooking” - vegetables, offal. Here are a few rules that determine what is being cooked on your stove is saute and not:

  • all ingredients should be cooked over high heat in a saucepan (hence the name) or simply in a deep frying pan in a fairly small amount of oil;
  • all products must be cut so that their appearance remains as “natural” as possible: vegetables and meat - very large or even whole, bird liver in whole pieces. Although, as they say, everything is an acquired taste, this fact should simply be taken into account;
  • A separate sauce is prepared for the dish, in which all the ingredients are mixed;
  • If the sauté is prepared with meat, a prerequisite for its preparation is marinating for at least an hour or two before cooking.

This is what a real saute will look like, no matter what you add to it. And now MirSovetov suggests moving on to the recipe for this dish.

Our vegetable sauté recipe

So first let's prepare the vegetables. As is clear from the above, they can be anything. Bell peppers, hot peppers, and mushrooms are often added to the sauté. We offer today's recipe using the following vegetables:

  1. Eggplants - 500-700 g.
  2. Zucchini – 500-700 g.
  3. Onion – 200-300 g.
  4. Carrots – 200 g.
  5. Tomatoes – 1 kg.

Depending on how much you like spicy foods and various seasonings, you can add black pepper, paprika, and much more. Also, these ingredients will go into the sauce, here's what we need for it:

  1. Soy sauce - 50 g.
  2. Vinegar 2-3 tbsp. l.
  3. Garlic – 4-5 cloves.
  4. Sugar -1-2 pinches.
  5. Salt – 2-3 pinches (salt from soy sauce is not enough).
  6. Greens (any).
  7. Seasonings (any, to your taste).

First, let's take care of the vegetables and take the eggplant. Place it on a cutting board and remove the front and back of the vegetable.

Now start cutting the eggplant. Previously, we recommended chopping very coarsely, but this is just what people are used to; some families like finely chopped vegetables. After cutting, don’t forget to add salt to the eggplant, stir and leave for about 30 minutes (it will be his turn during this time) – it will release the juice and this will help get rid of the bitterness.

We cut the following vegetables in the same way. We cut the zucchini.

And similarly cut all the remaining vegetables. Place them immediately in separate bowls, as we will need to fry them separately from each other.

When the vegetables are chopped, you need to put the saucepan or frying pan on the fire to start heating the oil. At this time, let's start preparing the sauce.

Pour soy sauce into a bowl, add a little vinegar, a few pinches of sugar (how much exactly is a matter of your taste, sugar will add sweetness, one pinch will make the taste sour, 2-3 will make the dish piquant and sweet and sour). Add seasonings, herbs there, cut for sauce, it should be approximately this size:

Mix the sauce well, you won’t get a lot of it, but don’t let that scare you, it will give your sauté a piquant, amazing taste. Your sauce should look something like this:

At this time, the oil in the frying pan is hot enough, we throw carrots into it. All vegetables should be fried for approximately 3-5 minutes until golden brown, slightly soft, but in no case falling apart - this way you are guaranteed to preserve the taste of each individual vegetable.

We remove the carrots from the oil with a slotted spoon; if you do not like fatty dishes, try to let the oil drain as much as possible from the vegetables. Fry all subsequent ingredients in the same way. Onion:

Fry the zucchini.

Before you start frying the eggplants, be sure to rinse them with cold water and drain them - this will remove the bitter juice that the vegetables have managed to release.

Fry the tomatoes last. Place all vegetables directly into the sauce.

After everything is ready, stir the saute well, taste it, you may not have enough salt. If so, add a little salt. That's it, our sauté is ready.

The sauté will turn out to be very unusual and piquant; you will feel the taste of each vegetable individually. Now it can be served as a separate dish or as a side dish for meat, and you can also serve it with a side dish: any cereals or fried, boiled potatoes. Bon appetit.

Sautéing vegetables is much faster than stewing, frying and steaming. The number of vegetable sauté recipes is almost limitless. The essence of the saute method is rapid heat treatment while preserving nutrients.

Minimum time and maximum health benefits. The word sauté is of French origin “sauter” and literally means to gallop, and the adjective “sauté” translates as fried.

The method is as follows- vegetables are fried in a saucepan or large frying pan with frequent shaking, while they are mixed, but do not become watery, retaining their taste, color and beneficial properties.

Sauteed vegetables - the healthiest way to cook


To prepare sauteed vegetables, take a saucepan - a large massive frying pan, usually made of stainless steel; the saucepan can be made of cast iron, copper, with a Teflon or ceramic coating.

The main thing is that the stewpan should have fairly high walls and a long handle. This is convenient for shaking and stirring.

The saucepan is convenient for preparing sauces, sautéing, boiling and stewing. Pour a small amount of oil or broth into a saucepan, quickly fry the pre-chopped vegetables, constantly stirring and shaking the saucepan. Typically, the cooking time for sautéed vegetables is 15-30 minutes (the time depends on the set of vegetables and the recipe).

There is one subtlety - vegetables should not be fried all at once, but added gradually. The coarsest vegetables, which require more processing time, are placed in the saucepan first, finishing with the more tender ones. For example, if you are preparing sautéed eggplant, the order will be as follows:

Eggplant → zucchini → red pepper → tomatoes → spices

Vegetables should be added one at a time, after 3-7 minutes, as they fry, while constantly shaking and stirring. At the end, spices and salt are added. Start with the easiest one, here is a simple recipe for sautéed vegetables.

Try a healthy cooking method - saute vegetables without oil

The sauté method of preparing vegetables is the best way to preserve maximum nutrients. Sautes are typically cooked in oil, but research shows that deep frying in oil leads to oxidation and the formation of free radicals. It is believed that the healthiest way to prepare sautéed vegetables is without oil. The butter is added at the end to the finished dish, which actually makes the sauté taste even richer.

Method for preparing sautéed vegetables without oil

If we don't have oil, we still need some liquid. It can be vegetable or chicken broth, or cubed broth (as indicated in the recipe) or just water.

  • Pour the required amount of broth into a saucepan and bring to a boil over medium heat.
  • As soon as the broth begins to boil, add vegetables in the required order.
  • Depending on the recipe and the type of vegetables, you should cover with a lid, in which case the vegetables will be steamed, or not cover, then the excess liquid will evaporate faster.
  • After the sauté is ready, add olive oil to the finished dish.

The choice is yours to sauté vegetables in oil, or add olive oil at the end to the finished dish. In any case, sautéed vegetables are a healthy, tasty and, moreover, beautiful dish.

The beautiful word “sauté” came to us from the French language; in literal translation it means “to jump”, but is used in the sense of “fry in a small amount of oil”. I wonder why the dish was called such an unusual word in reality? The fact is that for sauteing, vegetables, meat, fish and mushrooms are fried over high heat, and to prevent them from burning, they need to be stirred and shaken more often. As a result, the food does not lie in the pan, but constantly “bounces”. This dish is prepared in a cauldron, saucepan or any thick-walled frying pan; if everything is done correctly, the vegetables become very beautiful, rosy, with an appetizing crust. Sauté in the oven turns out aromatic and rich, and in a slow cooker you can speed up the cooking process and do without constant stirring. Sometimes vegetables are fried or stewed together, as there are different recipes for this dish. Today we will talk about how to cook sauté and what secrets professional chefs have to make this dish especially tasty.

Homemade sauté of zucchini and eggplant: subtleties of preparation

This is the most popular type of saute in the autumn season, when zucchini, eggplant and zucchini ripen. To prepare the dish you will need 3 medium-sized eggplants, 1 large zucchini, 2-3 small zucchini, 2 medium-sized carrots, 3-5 bell peppers (the more, the tastier), 2-4 tomatoes, 2 onions, a clove of garlic and any seasonings . We wash all the vegetables well, peel the carrots, eggplants, zucchini and zucchini, and cut them into small pieces. Cut onions, peppers and tomatoes into rings.

As already mentioned, vegetables are fried in a hot frying pan in a small amount of vegetable oil, but they must be fried one at a time, without mixing. This is an important point in the art of sauteing, because each product requires a different frying time; To ensure that all the vegetables remain whole, you should not cook them together. While frying, stir the ingredients constantly so that they cook evenly.

First, fry carrots for 8 minutes, then eggplants, zucchini and zucchini for 9–10 minutes, tomatoes, peppers and onions for 5–6 minutes. Some housewives first fry the onion until amber in color, and only then all the other vegetables, believing that in this case the sauté acquires a special taste and aroma. Place each batch of fried vegetables in a sieve or colander on paper towels, removing excess fat. Mix the vegetables together, add finely chopped garlic, salt and serve the dish. Garlic is sometimes introduced when frying tomatoes - in this case, the taste of the sauté will be a little softer and more delicate.

You can fry the vegetables until half cooked, and then place them on a baking sheet and bake in the oven for 50 minutes.

How to easily peel eggplants and tomatoes

Everyone knows how difficult it is to peel tomatoes, and for sautéing it is best to remove it, since sometimes the skin can be tough and spoil the pleasant impression of the dish. We make a cross-shaped cut on the top of each tomato, lower it into boiling water for a few seconds, pour over it with cold water and easily remove the skin.

Cut the eggplants into rings 1 cm thick, rub with salt and leave for 20 minutes - this not only helps to easily remove the flesh from the skin, but also gives them a special piquancy and richness.

How to make a quick chicken and mushroom sauté

This simple and tasty appetizer is prepared quickly and is a universal dish if you want to prepare a hearty and healthy meal. You will need a chicken breast and one piece of vegetables each - zucchini, carrots, bell pepper and tomato, as well as 200 g of any mushrooms.

In this recipe, all products are prepared not separately, but together. First, fry the chicken pieces, then add the carrots cut into cubes, and after 5 minutes put the mushrooms in the frying pan. Next, the order of adding ingredients is as follows: zucchini cut into rings, tomato chopped in a blender, bell pepper cut into half rings, onion rings and any spices. At the very end, pour a little water into the honeycomb and simmer for 10 minutes. The time between adding different vegetables is 5-10 minutes. Rice, pasta or potatoes are served as a side dish for the sauté. Try it - very tasty!

Sautéed cod: a noble and healthy appetizer

Sautéed fish is a real delicacy and is easy to prepare. We cut up cod weighing 800 g, cut it into pieces and fry in vegetable oil until golden brown. Fry 2 onions and 2 cloves of garlic together, add tomato paste, simmer and pour this aromatic sauce over the fish. Sprinkle 2 tbsp sauté on top. l. grated cheese, mix. The fish can be stewed with carrots, celery and other vegetables or baked in broth with cloves and parsley. Everyone will love sauteed trout, salmon or salmon - this dish can be prepared with a variety of vegetables and served with a white wine sauce with lemon and spices.

Sauteed red cabbage: minimum products - maximum benefits

There is nothing simpler than cabbage sauté. Cook this dish at least once and it will become a traditional side dish in your daily diet. Cut 1 onion into thin half rings and fry it until golden brown in a saucepan with vegetable oil. Finely chop the cabbage, knead it with your hands, mix with the browned onion and fry, stirring constantly, for 5 minutes. Next, add 2 tbsp to the saucepan. l. sugar, ¼ cup vinegar and simmer, a little later season the cabbage with 1 tsp. mustard seeds, salt and pepper, continuing to simmer until soft. Decorate the finished cabbage sauté with fresh herb leaves and serve with meat or fish.

Vegetable sauté with seafood and sausages: spicy and original

Sausages and shrimp are an unexpected combination, right? Let's try to prepare this delicious and satisfying sauté, which can feed a large family. Fry 230 g of homemade sausage, cut into pieces, until it is browned, add 2 cups of chopped onion, 1 cup of finely chopped celery stalk and 1 cup of chopped bell pepper to the saucepan. After 5 minutes, mix the vegetables with 2 tsp. chopped garlic and ½ kg of peeled boiled shrimp. Let the sauté fry a little (don’t forget to stir it), then pour in 4 cups of diced tomatoes, with the skin removed, and 2 cups of boiled rice. Fill the sauté with 1-2 tsp. Tabasco sauce and enjoy the exquisite taste.

Pork sauté with cherries: delicious exotic

Cherry perfectly complements meat, like all fruits, and the taste of the sauté only benefits from this. Try to prepare this unusual dish that will diversify your family's diet and is suitable for Sunday lunch or a holiday table.

Fry 2 onions, cut into rings, in olive oil, at this time cut 800 g of fresh pork into cubes, not very finely. Place the prepared onion in a bowl and cook the meat in a frying pan, browning it until golden brown. Add 100 ml of red vinegar, 1 tbsp. l. honey, salt and pepper to taste and simmer until the liquid is reduced by 2 times. Add 150 ml of water to the saucepan and continue cooking until the meat becomes tender, and then put 200 g of thawed cherries in the saucepan, heat it up and call everyone to the table. This dish looks bright and impressive, and the taste will not disappoint you. You can serve with fresh vegetables or scalded sprazha.

Cooking sauté with spices from “Eat at Home”

Sauté is usually served in a deep bowl, garnished with herbs and lemon slices. This dish is both an independent snack and a side dish - depending on what is included in its composition. And as you have already seen, sauté is prepared from different products, so an everyday dish for every day can easily become a signature dish. At home, you can experiment with sauté: add various vegetables, seasonings and your favorite spices, for example from. Be creative and fantasize, share your successful finds with us!

Vegetable dishes are very popular among those who want to lose weight quickly, and the harvest season, which arrived a few days ago, encourages healthy food lovers to indulge in culinary experiments. An excellent option for a dish that literally every member of the family will like is a vegetable sauté - by the way, it is often confused with, and completely in vain.

The fact is that we stew the stew, simmer it endlessly in a pan, but we only fry the French sauté, shaking the pan during the process. Of course, today's cooks will not experiment with a frying pan - it won't take long to dump all the vegetables on the floor. It doesn’t matter, you can take a saucepan or cook a vegetable sauté in the oven - the choice, as always, is yours. In this matter, it is important not to get carried away with the process, so as not to actually end up with the notorious stew.

What are the benefits of vegetable sauté, and how to prepare it correctly? We will try to fully answer this and other questions in this article.

Preparing to cook vegetable sauté

To make your dish truly tasty, light and nutritious, listen to the recommendations collected for you below.

  • Try to choose suitable utensils for preparing vegetable sauté: a saucepan or stewpan should have a thick bottom and a Teflon, non-stick coating. It is also not recommended to use aluminum cookware.
  • If you would like to increase the nutritional value of the dish, cook it in vegetable or meat broth; you can also use a few drops of white wine.
  • A classic sauté requires the presence of eggplant in the list of ingredients - buy these components carefully, monitoring the weight of each individual vegetable, it should not be more than 300 g. It is also recommended to test the hardness of the eggplant peel - if it is dense and difficult to pierce, it is better to cut it off before starting sauté preparation.

  • Choose carrots that are medium and as thin as possible, despite the fact that they are difficult to peel - but they retain all the nutrients.
  • Vegetable sauté can be prepared with halved eggplants and zucchini, but it is not recommended to use zucchini - they are too hard and may not bake well.

You will need:

  • 2 large carrots;
  • 4 medium eggplants;
  • 5 medium tomatoes;
  • 3 small onions;
  • 5 bell peppers;
  • 5 g ground black pepper;
  • 5 g dried basil;
  • 5 g allspice ground;
  • 6 g table salt;
  • 100 ml sunflower oil.

Cooking sequence:

We clean the eggplants, peppers and carrots, wash them and cut them into cubes. Peel the onion and chop it into rings or half rings. Pour boiling water over the tomatoes to remove the skins, then cut into squares. Place a saucepan or stewpan on the stove, pour in sunflower oil.

Heat it to a boil, then add the prepared eggplants. Fry them, stirring with a spatula, then add pepper. Fry the vegetables for about ten minutes, remembering to stir. Next add the onions and carrots, stir the mixture with a spatula.

Once all the ingredients are thoroughly fried, reduce the heat to low. We continue to cook the mixture for about ten minutes. After the time has passed, add the chopped tomatoes and stir the sauté. After another five minutes, pour all the seasonings into the pan.

Stir again and allow the dish to “cook”, the process will take about five minutes.

This is how you quickly, easily and simply prepare vegetable sauté according to the classic recipe. Serve it for lunch or second breakfast, always with a small piece of rye bread and unsweetened compote.

Calorie content vegetable sauté per 100 g is 59.5 kcal.

Vegetable sauté in dietetics

It may seem strange, but this type of sauté very often used in nutrition programs to maintain a healthy shape. No wonder, because in this dish, after heat treatment, all useful and nutrients are preserved, as well as minerals responsible for proper digestion and assimilation of foods.

In almost all diets, sautéed vegetables are recommended to be consumed with dinner, in small quantities and in combination with water or skim milk. However, you can and should eat sauté at lunch, since just 100 grams of this dish will allow you to feel the long-awaited satiety and no longer fuss around the refrigerator.

As for sautéed vegetables for breakfast, it's best to avoid eating it when you need a boost of clean energy on the way to work.

It is much more appropriate to eat a little saute during the second breakfast or lunch, and also have a snack before lunch, especially a hearty one - this will allow you to subsequently eat less fatty foods, which can cause digestive problems. For children's lunches, it is better to cook sauté in water, without sunflower oil, to avoid constipation.

How can you diversify the recipe?

Vegetable sauté is valued by culinary experts in our country not only for its amazing taste and appetizing aroma, but also for the ability to add additional ingredients that turn this dish into a real, unforgettable culinary masterpiece. However, not all additives are able to maintain a low calorie content in sauté, so nutritionists recommend safely including the following components in the recipe:

  • vegetables(zucchini, cucumbers, pumpkin and garlic);
  • mushrooms(dried, pickled or fresh);
  • cheese(cheese cheese, suluguni, mozzarella);
  • sauces(low-fat sour cream and mayonnaise);
  • greenery(basil, parsley, cilantro or dill).

It should also be noted that, depending on your personal preferences, the amount of certain components of the sauté can be increased or decreased - for example, a child will not eat a dish that contains a lot of tomatoes that he does not like. Among other things, it is possible to replace sunflower oil with olive oil, so the product will be even less nutritious.

Cooking vegetable sauté: video recipe

Learn how to properly prep your ingredients and sauté great vegetables without spending too much time on the whole process.

Vegetable sauté is a healthy and fairly low-calorie dish, which can attract even those who absolutely do not like vegetables and everything connected with them.

Do you know any good vegetable sauté recipes? Maybe you have something to say to those who want to lose weight with this amazing dish? Share your finds in the comments! Bon appetit and fast weight loss!