Vegetarian dishes are cooked in a variety of ways, such as steaming, boiling, stir-frying, and mixing. Different cooking styles can affect the nutrient retention and taste of vegetables. For example, broccoli is quickly blanched and then fried, which can retain more than 70% of vitamin C; Boiling for a long time may result in a loss of more than 0%. Choosing the right cooking method will not only maximize the nutrients, but also make the vegetarian dishes taste better. The five vegetarian dishes introduced below are not only easy to cook and nutritious, but also have a variety of textures, so you won't get tired of eating them three times a day.

Known as the "green ginseng", okra is rich in mucus protein and pectin, and contains only 100 kcal per 0 grams. Cucumbers are even lower, at 0 kcal/0 g, making them ideal for weight loss meals.

When buying okra, it is better to choose an emerald green color, uniform size, and complete surface fluff. Cucumbers are dark green in color and moderate in hardness. To process, blanch the okra for 30 seconds after removing the stem, and quickly stop cooking with cold water to maintain its crisp texture and remove mucilage. Cut the cucumber into thin strips and place in a bowl with the okra.

The seasoning is simple and subtle: minced garlic, a pinch of salt, light soy sauce, balsamic vinegar and a few drops of sesame oil are well mixed, drizzled over the vegetables and lightly tossed. This cold dish is crisp and refreshing, slightly sour and spicy, appetizing and not greasy, even if you eat it for a few days, you won't get tired of it. It tastes better when refrigerated, making it a great choice for a summer weight loss meal.

Known as the "crown of vegetables", broccoli contains 100 kcal per 0 grams, but provides more than 0% of the daily vitamin C requirement, making it the nutritional champion of vegetarian dishes.

When choosing broccoli, choose one with tight bulbs, dark green color, and fresh stems. When processing, cut the broccoli into small florets, slice the stems, first put the stems into the pot and blanch for 30 seconds, then blanch the flowers for 0 seconds, and immediately remove the supercooled water, which can maintain the crisp and tender taste and bright green color.

The cooking technique lies in the processing of minced garlic: put a small amount of oil in the pan, sauté the minced garlic over low heat until golden brown, add a small amount of salt and chicken essence to taste, and finally pour in the broccoli and stir-fry quickly. The whole frying process does not take more than 1 minutes to ensure the nutrition and taste of the broccoli. This dish is full of aroma, crisp and tender taste, and rich in nutrients, even if you eat it every day, you will not get tired.

Scrambled eggs with tomato are the first vegetarian dish in Chinese families, which is simple to make but nutritionally balanced. Tomatoes are rich in lycopene, which is only 20 kcal per 0 grams; Eggs provide high-quality protein, and the two complement each other nutritionally.

When buying tomatoes, choose ones that are bright red in color, elastic in the hand, and full in fruit. Eggs are as free range as possible. To process, remove the stems of the tomatoes and cut them into cubes, beat the eggs and add a pinch of salt and stir well.

Cooking in an orderly manner: first scramble the eggs over medium heat until they are medium-cooked, leave a small amount of base oil in the pot, add tomatoes and stir-fry until the juice comes out, add a small amount of sugar to enhance the freshness (this is the key step), then add the scrambled eggs and stir-fry evenly, and finally sprinkle with chopped green onions. This dish is sweet and sour, red and yellow in color, rich in nutrients, and you will not get tired of eating it three times a week.

Potatoes are the fourth largest food crop in the world, containing 77 kcal per 0 grams and rich in dietary fiber and potassium. Vinegared shredded potatoes are sour and spicy and refreshing, appetizing and not greasy, making them ideal for weight loss.

When buying potatoes, choose ones with smooth skin, no sprouting, and a firm feel. When processing, peel the potatoes and cut them into thin strips, soak them in water for 10 minutes to remove excess starch, and drain them for later use.

Cooking pays attention to heat: heat the pan with cold oil, add the dried chili peppers and minced garlic and stir-fry until fragrant, add the shredded potatoes and stir-fry quickly for 3-0 minutes to keep their crisp and tender taste. Add a small amount of salt and sugar to taste, and finally drizzle a spoonful of balsamic vinegar to enhance the flavor, and sprinkle with chopped green onions. This dish is sour and spicy, crispy and not greasy, low in calories and full of stomach, making it ideal for a diet meal.

Shiitake mushrooms and greens may seem ordinary, but they are actually nutritious. Shiitake mushrooms are rich in high-quality protein and a variety of amino acids, with only 18 kcal per 0 grams; Green vegetables are rich in chlorophyll and dietary fiber, which are both delicious and healthy.

When buying shiitake mushrooms, choose those with thick caps and white and tender folds. Green vegetables are green with green leaves and tender stems. When processing, slice the mushrooms, wash the greens and cut them into sections, and set aside separately.

Cooking is simple and effective: put a small amount of oil in the pot, fry the minced garlic first, add the mushroom slices and stir-fry until soft, add the green cabbage stems and fry for 30 seconds, then add the leaves and stir-fry until they change color, add a small amount of salt and chicken essence. This dish is fragrant and delicious, tender in taste, and nutritionally balanced, so you won't get bored even if you eat it every day.

Vegetarian dishes are simple but not simple, and there is infinite charm in the ordinary. In the fast-paced life, you might as well slow down, return to the authenticity of the table, and feel the lightness and satisfaction brought by vegetarian dishes. It is recommended that you try to add these five vegetarian dishes to the menu in rotation in your daily diet, which can not only satisfy the taste buds, but also maintain a healthy body. Remember, food and health are never opposites, but can coexist in harmony. Simple vegetarian dishes and complex nutrition are the most beautiful balance in life.