Dietary soups: 20 delicious recipes

Diet goulash soup with vegetables and turkey

Although the dish is light, it turns out very thick.

You will need:
300 g turkey, broth, 100 g tomatoes, 50 g celery, 100 g zucchini, 100 g carrots, 100 g beans, 40 g bell pepper, 50 g onions, basil, garlic, 2 tbsp.
olive oil, spices. Preparation:

Cut all the vegetables into cubes of approximately the same size, wash the beans and chop the greens. Fry the turkey pieces in oil with garlic, add vegetables and fry everything together for 3-4 minutes. Pour broth over the soup to taste, bring to readiness, and at the end add spices and herbs.

How to properly prepare vegetarian dietary soups?

To prepare dietary soups, it is better to either give up salt altogether, or, if it really doesn’t work out, then try to use it to a minimum.
But spices and herbs, on the contrary, can and should be added to any dietary dish. Of course, the taste and smell of spices significantly stimulate the appetite, but with them a lean dish will no longer seem dull and insipid. Read also: Diet for impaired glucose tolerance

And a couple more words about the appearance of dietary dishes in general. Make your soups bright, beautiful and tasty even in appearance. For example, a boring soup made from zucchini, zucchini, cabbage will be perfectly complemented by carrots, sweet red and yellow peppers, a pinch of turmeric or curry.

And, of course, don’t forget to decorate even dietary soups with fresh herbs: parsley, dill, basil, cilantro, green onions. Greens will not only add bright colors to your dish, but also add a delicious aroma.

Diet cabbage soup

A great soup option for a fasting day!

You will need:
500 g cabbage, 2 onions, 3 potatoes, 2 carrots, a couple of mushrooms, spices, 2 tbsp.
oils, garlic, 1.5 liters of broth. Preparation: Chop the carrots with onions and mushrooms and fry for literally 5 minutes, add garlic to them and place in a saucepan. Add potato cubes, add broth and cook until half cooked. Add shredded cabbage and spices and simmer the soup for another 20 minutes over medium heat.

Fairytale bird

You can also successfully lose weight by eating meat soups. Diet soup with chicken meatballs will quickly convince you of this. Pass 300 g of chicken fillet with 2 peeled heads of garlic through a meat grinder. Add 2 eggs to the minced meat, salt to taste and make miniature meatballs. Place them in a saucepan with 2 liters of salted water and a bay leaf, cook with finely chopped potatoes for 20 minutes over medium heat. Lightly fry the chopped onion and medium-chopped carrots in oil. Place vegetables and herbs into the soup, season with salt and spices, and cook for 15 minutes. Doctors recommend this dietary soup recipe for ulcers and for disease prevention.

Diet pumpkin soup

It is not at all like classic puree soups.

You will need:
1 kg pumpkin, 6 tbsp.
olive oil, 2 sweet peppers, 1 head of garlic, 1 onion, 600 ml vegetable broth, 2 sprigs of cilantro, spices. Preparation:

Cut the pumpkin into large slices, place the sweet pepper and a head of garlic on a baking sheet. Sprinkle 4 tbsp. olive oil and bake for half an hour at 200 degrees. Chop the onion and fry in the remaining oil directly in the pan.

Add pumpkin, add vegetable broth and simmer for 15 minutes over low heat after boiling. Add peeled baked garlic and spices, beat with a blender. When serving, garnish with pepper slices and cilantro.

Diet soup with saury

Minimum ingredients – maximum benefits!

You will need:
1 can of canned saury, 2 potatoes, 1 carrot, 1 onion, 1 tbsp.
vinegar, spices. Preparation:

Boil the potato cubes in boiling water, add grated carrots and chopped onion to it. Reduce the temperature and simmer for another 15 minutes, and at the very end add saury, vinegar, spices and leave on the stove for another 10 minutes.

Cream of mushroom soup with champignons

• Time: 26 minutes.
• Number of servings: 3 persons.
• Calorie content: 41.7 kcal per 100 grams.

Mushroom broth contains the least amount of calories, so it is an excellent base for vegetable soups for weight loss. However, mushrooms can be used not only for broth, but also to prepare a delicious cream soup from them, which also belongs to the category of dietary dishes and will ideally complement the vegetable diet of those losing weight on a soup diet. Below is the recipe for this simple but very tasty first course.

Ingredients:

• carrots – 1 pc.;
• onions – 3 pcs.;
• celery stalk – 1 pc.;
• fresh greens - a few sprigs;
• fresh champignons – 350 g;
• low-fat cream – 85 ml;
• vegetable oil – 1 tbsp. l.;
• salt – 1/3 tsp;
• spices - to taste;
• fresh basil - for decoration.

Cooking method:

1. Cook vegetable broth from one medium carrot, a small onion, a stalk of celery and several sprigs of fresh herbs.
2. Cut two medium onions into cubes and fry in vegetable oil until soft and transparent.
3. Wash the champignons, dry them, cut into thin slices. Place in the pan with the onions.
4. Simmer over medium heat for 8-10 minutes until the mushrooms are soft.
5. Using a blender, puree the mixture of onions and mushrooms, transfer the finished puree to the broth.
6. Place over moderate heat, pour in cream, add salt and spices.
7. Bring to a boil, stirring occasionally.
8. Before serving, garnish with a sprig of fresh basil.

Diet soup with omelette

The dish will look more interesting if you experiment with curly cuts.

You will need:
200 g pumpkin, 1 onion, 2 carrots, 2 tbsp.
cream, 2 eggs, butter, turkey wing, 3 liters of water, spices. Preparation:

Boil the broth from the turkey wing, add the meat and cut into pieces. Add pumpkin cubes, carrots and onions to the broth and cook until tender. Beat eggs with cream and spices, fry an omelet and add to the finished soup with pieces of meat and herbs.

Soups for every day: 20 recipes that are delicious, simple and inexpensive

Cold cucumber soup

An easy vegetarian soup for those on a diet.

You will need:
200 g of yogurt, 200 g of kefir, 600 g of fresh cucumbers, half a bunch of dill, 3 stalks of green onions, a slice of lemon, a clove of garlic, salt and ground pepper to taste.
Preparation:

Grind the peeled cucumbers, garlic, dill and onion in a blender. Add salt, pepper and lemon juice. Pour the mixture with kefir, yogurt and leave in the refrigerator for 2-3 hours.

Dietary vegetable soup with oatmeal

A very healthy soup recipe that is suitable even for medical diets.

You will need:
1 liter of vegetable broth, 1 carrot, 100 g of oatmeal, 1 tbsp.
lemon juice, 100 g prunes, 1 green apple, 2 tbsp. olive oil, spices. Preparation:

Cut prunes, carrots and apple into strips and sprinkle with lemon juice. Simmer them for about 10 minutes in a small amount of water. Pour boiling broth over the oatmeal, boil for 7 minutes and grind through a sieve. Add carrots, apple, prunes, spices and oil, bring to a boil and remove from heat.

Vegetable soup PP recipe

Light vegetable PP soups have the fewest calories.

Vegan carrot soup

Required Ingredients:

• 2 carrots;
• 2 small potatoes;
• Bell pepper;
• Dill;
• 0.5 l of water;
• Bay leaf.

We clean the vegetables, cut them into cubes and place them in boiling water. Cook for 10 minutes, let cool slightly and beat with a blender.

Zucchini cream soup

To prepare it you will need:

• Zucchini;
• Carrot;
• Onion;
• 2 cloves of garlic;
• A glass of 10% cream;
• Salt, ground black pepper, dried basil - to taste.

Cut the zucchini and carrots into cubes. Chop the onion and garlic, fry in a minimum of olive oil. Add zucchini and carrots. To prevent them from burning, add a little water. Salt, pepper and cook until done. Grind the vegetables in a blender until pureed.

In a saucepan, combine broth, puree and cream. Add spices. Cook for 5 minutes and let it brew. Decorate with greens. You can add croutons.

Onion soup

Required Ingredients:

• 1 liter of water;
• Carrot;
• Onion;
• 100 g processed cheese;
• 1 tbsp. l. vegetable oil;
• Salt, pepper - to taste.

Three carrots on a grater. Cut the onion into half rings and fry it in a small amount of oil. Add carrots.

Three cheese on a grater. Add onions, carrots and cheese to boiling water. When the cheese is completely melted, add spices.

Creamy pumpkin soup

Required Ingredients:

• 0.5 kg pumpkin;
• 2 potatoes;
• Carrot;
• Onion;
• 2 cloves of garlic;
• 100 ml 10% cream;
• Ginger, nutmeg, salt, pepper - to taste.

Fry finely chopped onion and garlic in a small amount of oil.

Cut pumpkin, carrots and potatoes into cubes. Add to the pan with onions and garlic. Fill with water so that it completely covers the vegetables. Salt, add spices and simmer until done. Beat the prepared vegetables in a blender until pureed. Add cream and beat again.

PP fitness soup

To prepare it you will need:

• 3 small potatoes;
• 100 g cauliflower;
• 100 g broccoli;
• Carrot;
• Onion;
• 50 g corn;
• Greenery;
• 1.5 liters of water;
• Salt - to taste.

Cut potatoes and carrots into cubes. Chop the onion. We separate the cabbage into inflorescences.

Place all ingredients in a multicooker bowl, add water, salt, and mix. Set the “Soup” mode, cooking time – an hour, temperature – 100 degrees.

Decorate the finished soup with herbs.

Soup kharcho"

Required Ingredients:

• 2 tomatoes;
• 2 carrots;
• 150 g walnuts;
• Half a glass of rice;
• Greenery;
• Seasonings at your discretion;
• Salt, chili pepper, garlic - to taste.

Three carrots on a grater. Peel the tomatoes and simmer in a small amount of oil. Add coarsely chopped onion, chopped garlic and grated carrots.

Add chopped walnuts, 2 cups of water and washed rice. Cook for 15 minutes, then add herbs, seasonings, salt, close the lid and let it brew for 15 minutes.

Diet soup with squid

The dish will be even more impressive if you use wild rice.

You will need:
600 ml water, 200 g squid, 50 g rice, 1 onion, 100 g spinach, 2 tbsp.
yogurt, 2 potatoes, spices. Preparation:

Place rice, potatoes and chopped onion in a saucepan with water and cook until tender. Add spinach, spices and squid cut into strips, simmer for another 5 minutes. Before serving, season the soup with yogurt.

Cold soup with kefir

If you want something refreshing, here is a recipe for cold diet soup!

You will need:
4 tbsp.
boiled buckwheat, 300 ml kefir, 1 cucumber, 60 g dried meat, salt, spices, herbs. Preparation:

Cut the cucumber with meat, add buckwheat, pour kefir and season. Serve the soup with herbs and, if desired, crackers made from black or rye bread.

Diet soup with rice and quenelles

Beautiful homemade vegetable soup with chicken and herbs.

You will need:
1.2 liters of broth, 400 g of chicken, 1/3 cup of rice, 300 g of pumpkin, 1 carrot, 0.5 cup of green peas, 1 stalk of celery, 1 stalk of leek, 1 onion, bunch of dill, 1 egg, olive oil, pepper, salt.
Preparation:

Prepare minced chicken, onion, half a dill, egg and spices. Form the dumplings and bake for 20 minutes at 180 degrees. Cut all the vegetables into small cubes and simmer for 15 minutes, covered, in olive oil. Pour in the broth, bring to a boil, add rice and cook until done. 5 minutes before the end, add peas, and when serving, add quenelles and herbs.

Recipes for delicious low-calorie soups (with calories indicated) for losing weight

Hot

Cabbage soup. The dish has a low calorie content - only 29 kcal/100 g. Necessary ingredients:

• cabbage – 1 pc.;
• onions – 5 pcs.;
• dill - a bunch;
• celery – 3 pcs.;
• parsley - a bunch;
• carrots – 1 pc.;
• sweet pepper – 2 pcs.;
• tomatoes – 5 pcs.;
• salt, spices - to taste.

Wash the vegetables, peel and finely chop. Then put them in a saucepan and fill with water. Add salt and some spices as desired. Cut the onion into half rings and add to the rest of the ingredients. Bring the soup to a boil and simmer for about 20 minutes, covered.

Note! Periodically check the vegetables for softness so as not to overcook this dish and preserve all the vitamins.

“Summer” soup with vegetables will make any diet more varied and tasty. The total calorie content is 29 kcal per 100 g. To prepare the dish you will need the following components:

• celery – 400 g;
• onions – 6 pcs.;
• cauliflower – 500 g;
• bell pepper – 2 pcs.;
• allspice, salt - add to taste.

Wash the vegetables thoroughly, peel and cut into small cubes. Place all the vegetables in a deep saucepan and add 3 liters of hot water, add salt and pepper. Bring the soup to a boil and simmer for 10 minutes over high heat. Then reduce the heat and cook the dish for another 10 minutes until the vegetables are ready. For a pronounced vegetable taste, the dish needs to brew for about 2 hours.

Cold

Soup with cucumbers. A light and refreshing dish for the summer table with a calorie content of 60 kcal per 100 grams. Required Products:

• kefir – 1 l;
• dill - a bunch;
• garlic – 3 cloves;
• cucumbers – 3 pcs.;
• salt, pepper - add to taste;
• olive oil – 4 tbsp. l.

Cut the cucumbers into strips. Mix kefir with cold water, add chopped garlic and blend in a blender. Season the dish with salt and pepper, pour in olive oil. Before serving, pour an additional portion of grated cucumbers into a plate and pour over the soup. If desired, the dish can be sprinkled with fresh herbs.

Lithuanian borscht is distinguished not only by its excellent taste, but also by its dietary composition. The calorie content of the dish is 65 kcal/100 grams. Ingredients:

• beets – 1 pc.;
• egg – 1 pc.;
• cucumbers – 1 pc.;
• kefir – 1 l;
• sour cream (low fat) – 2 tbsp. l.;
• dill - a bunch;
• green onions - a bunch;
• lemon juice – 1 tbsp. l.;
• salt, ground pepper - add to taste.

Boil the beets and grate them on a coarse grater. When cooking this vegetable, add lemon juice to the water so that the beets do not lose their bright color (the dish will look more appetizing).

To prepare delicious Lithuanian borscht, beets can be baked in the oven with spices - this will give the dish a unique taste and aroma.

Grate the vegetables or cut into small cubes as desired. Pour the mixture with kefir, add salt and spices and mix them thoroughly. Let the dish steep for 2-3 hours; for additional cooling, you can put the soup in the refrigerator. Next, boil the chicken egg hard and cut into medium cubes. Rinse the greens thoroughly with water and finely chop. Right before serving, add chopped egg and herbs to the soup in portions.

Cream soup

Chicken puree soup with a delicate consistency will appeal to poultry lovers. Calorie content - about 36 kcal for every 100 grams of dish. Ingredients:

• chicken fillet – 300 g;
• water – 1 l;
• potatoes – 2 pcs.;
• carrots – 50 g;
• onion – 1 pc.;
• greens – 2 bunch;
• salt, ground pepper - to taste;
• milk – 50 ml.

Pour water into the pan and add the diced chicken fillet. Next, peel and chop the potatoes, carrots, and onions. Boil the soup base for 15-20 minutes until fully cooked. Drain some water and beat the mixture with a blender. Add milk, salt and ground pepper. Right before serving, garnish the dish with fresh herbs.

Note! In portions, you can add a little lemon or lime juice to the soup for a piquant taste.

Vegetable. A light soup that contains a minimum amount of calories - only 19 kcal per 100 grams. Products for the recipe:

• zucchini – 200 g;
• carrots – 1 pc.;
• cauliflower – 100 g;
• Brussels sprouts – 100 g;
• potatoes – 2 pcs.;
• garlic – 3 cloves;
• parsley - a small bunch;
• salt - add to taste.

Cut the cauliflower and Brussels sprouts into small pieces/florets. Peel and grate the carrots, cut the zucchini and potatoes into cubes. Place the carrots in boiling water and boil for about 15 minutes, then add the potatoes. After 10 minutes, you can add the required amount of salt, add zucchini and both types of cabbage. Next, simmer the soup for another 15 minutes over low heat with the lid closed. 5 minutes before readiness, add chopped garlic and herbs.

Diet borscht

Yes, even this is possible!

You will need:
600 g of cabbage, 1 potato, 1 onion, 1 carrot, 1 beet, third of a lemon, 1 bay leaf, salt, pepper, herbs, 2 liters of water.
Preparation:

Cut all the vegetables into thin strips and the potatoes into cubes. Place them in a saucepan, add boiling water, bring to a boil and reduce heat. Add bay leaf and simmer for 40 minutes. At the very end, add lemon juice, pepper and herbs, and simmer for another 5 minutes.

Mushroom soup from porcini mushrooms: 15 most delicious recipes

Diet soup with cabbage and seafood

To prepare the soup, any ready-made seafood cocktail from the package is suitable.

You will need:
200 g of seafood cocktail, 1 potato, several broccoli and cauliflower florets, 60 g of Brussels sprouts, 50 g of green beans, 40 g of bell pepper, basil.
Preparation:

Boil chopped potatoes in broth until half cooked. Add beans and cabbage, after 3 minutes add the remaining ingredients except basil. You can use curry paste or other spices to taste. Boil the soup for 5-7 minutes and add basil.

Celery soup

It’s difficult to come up with an even more dietary soup recipe.

You will need:
1 carrot, half a celery root, 1 zucchini, 150 g turkey, 1 liter of water, spices.
Preparation:

Grind the turkey, cut the zucchini and carrots into strips, and the celery into small cubes. Fill with water, add spices and simmer over low heat until the vegetables soften. Grind the soup with a blender and garnish with herbs, cheese or croutons when serving.

Vegetable puree soup

• Time: 44 minutes.
• Number of servings: 5 persons.
• Calorie content: 49.6 kcal per 100 grams.

If you are wondering which vegetable soup to prepare for weight loss for dinner - regular or pureed, give preference to the second option. Nutritionists have proven that rough food is digested faster than liquid food, so a couple of hours after eating regular soup you will want to eat again. Puree soup, on the contrary, delays the digestion process, gently enveloping the gastric mucosa and satisfying hunger for a long time. A good version of vegetable puree soup for weight loss is made from zucchini with the addition of other vegetables, as in the next photo.

Ingredients:

• young zucchini – 2 pcs.;
• onion – 1 pc.;
• carrots – 1 pc.;
• cauliflower – 100 g;
• salt – 2/3 tsp;
• chicken breast – 100 g;
• fresh herbs - a bunch.

Cooking method:

1. Place the meat in a saucepan, pour 1 liter of water, and place over medium heat.
2. When the broth boils, skim off any foam that has formed on its surface and add salt. Cook for 15-20 minutes.
3. Cut zucchini, cauliflower, carrots and one medium onion into large cubes.
4. Place the chopped vegetables into the broth and cook for another 10-12 minutes.
5. Remove from heat and use a blender to puree the entire contents of the pan.
6. Return the mixture to the stove, add chopped garlic and fresh herbs, heat until the first bubbles appear.

Diet fish soup with broccoli

We recommend taking white fish - it is not so fatty and looks better.

You will need:
300 g fish, 200 g broccoli, 1 carrot, 1 onion, 2 potatoes, 1 bay leaf, salt.
Preparation:

Chop the onion and carrots and lightly sauté in oil. Add broccoli florets and fry for another minute. Place potato wedges, bay leaves and fish slices, add water and simmer for about 15 minutes after boiling.

Quick diet soup

A very healthy soup recipe that is suitable even for children.

You will need:
250 g potatoes, 2 carrots, 1 onion, 100 g green peas, 150 g Brussels sprouts, 230 g champignons, salt, spices.
Preparation:

Chop all the vegetables to your taste and place them in boiling water. When it boils again, add the peas and cabbage. After the third boil, reduce the temperature, simmer for another 15 minutes and let it brew for half an hour under the lid.

Dietary tomato puree soup

Another original recipe for you!

You will need:
150 ml of broth, 1 kg of tomatoes, 1 onion, 3 cloves of garlic, 10 g of fresh basil, cilantro and parsley, thyme, 1 tsp.
marjoram, paprika and salt, 0.5 tsp. chili and rosemary, 40 ml olive oil. Preparation:

Chop the onion and garlic and fry them in oil directly in the pan. Cut the peeled tomatoes into cubes and place them there, add broth and cook over low heat. After 10 minutes, add chopped herbs and spices, and after another 5 minutes, the soup can be pureed.

Vegetable soup: 8 best recipes for every taste (step by step)

Celery soup

• Time: 27 minutes.
• Number of servings: 4 persons.
• Calorie content: 36.8 kcal per 100 grams.

A diet based on vegetable soup prepared with the addition of celery is very effective. This simple and affordable vegetable is known for its beneficial properties, because it contains many vitamins, minerals, essential oils that stimulate normal digestion and have a general health effect on the body . Prepare aromatic celery soup for weight loss, as in the photo, according to the following recipe.

Ingredients:

• celery stalks – 300 g;
• white cabbage – 450 g;
• onion – 1 pc.;
• bell pepper – 1 pc.;
• fresh tomatoes – 2-3 pcs.;
• green onions - a bunch;
• salt – 0.5 tsp;
• spices - to taste.

Cooking method:

1. Cut the peeled onion and celery stalks into large cubes.
2. Shred the cabbage. Cut the pepper into strips.
3. Dip the tomatoes in boiling water, remove the skin, and puree using a blender.
4. Place all the vegetables in a saucepan, add water so that there is slightly more liquid than solid ingredients.
5. Cook over moderate heat for 15-20 minutes. Salt and season with your favorite spices.
6. Before serving, sprinkle with chopped green onions.

Diet soup with celery and canned tomatoes

The thick soup resembles a thin stew and is good for weight loss.

You will need:
2 tbsp.
vegetable oil, 1 onion, 2 carrots, 2 stalks of celery, 1 bell pepper, 3 tomatoes, 60 ml canned tomatoes, 1 small cabbage, 1 bunch of green onions, 400 ml broth, spices. Preparation:

Cut all the vegetables into small pieces and sauté in a frying pan. Lastly, add the cabbage and green onions. Add broth and canned tomatoes, season the soup and simmer until the vegetables soften.

Dietary lentil soup

Nourishing, nutritious, but very healthy!

You will need:
1 potato, 1 carrot, 1 tomato, 200 g lentils, 2 bay leaves, 5 peppercorns, 300 g chicken, salt.
Preparation:

Boil chicken broth, remove the meat and add potato cubes. After 10 minutes, add the washed lentils, and after another 5, add the carrots. Reduce heat and add spices. 5 minutes before readiness, add the tomato to the soup and return the meat.

Milk soups

For 0.5 liters of filtered water you need to take a handful of noodles, half a liter of milk, 30 g of granulated sugar or sweetener, salt and butter to taste. The recipe for this soup is very simple.

1. Fill the pan with milk and water, add sugar and salt.
2. After boiling, add noodles.
3. Turn off after 10 minutes.
4. Serve after a few hours as a soup.

When eating in soup, you need to add a piece of butter.

This is how you need to prepare vegetarian soups - the recipes for diet 5 are simple and affordable, the ingredients can be found all year round, the dishes are healthy and nutritious, and saturate the body with useful vitamins and microelements.

Read also: Diet for kidney and urinary tract diseases

Diet zucchini soup

There is not an ounce of fat in this soup and there are not even potatoes!

You will need:
300 g of zucchini, 1 onion, 1 carrot, 100 g of rice, herbs, salt, spices.
Preparation:

Place washed rice, chopped carrots and onions in boiling water and cook until tender. Finely chop or grate the zucchini, add it to the soup along with herbs and spices and simmer for another 7 minutes.

Dietary buckwheat soup

You can add lean meat or leave it out.

You will need:
2 liters of water, 1 glass of buckwheat, 3 potatoes, 1 carrot, 1 onion, 2 bay leaves, spices, herbs.
Preparation:

Pour the washed cereal into boiling water, and after a couple of minutes add potato cubes. Lightly fry chopped onions and carrots in a drop of oil and add to the soup with bay leaves. Cook over low heat until the potatoes and cereals are ready, and at the end add spices and herbs.

Diet menu using vegetable soups

The diet menu for weight loss using vegetable soups is designed for a week. The standard menu includes the following order:

• 1 day – soup, fruit juices, tea or coffee without sugar, fruits;
• Day 2 – soup, greens, vegetables;
• Day 3 – soup, fruits and vegetables;
• Day 4 – soup, milk, vegetables;
• Day 5 – soup, 4-5 tomatoes, 500 grams of boiled fish or chicken fillet (can be replaced with eggs);
• Day 6 – soup, vegetables, 500 grams of boiled beef;
• Day 7 – soup, fresh juice, brown rice, fruit.

The menu can be adjusted depending on the needs of the body and taking into account possible contraindications. It is recommended to eat soup 5-6 times a day in small portions.

Diet soup with meatballs

Use minced chicken or lean beef.

You will need:
300 g of minced meat, 3 potatoes, 1 carrot, 1 onion, 20 g of butter, bay leaves, spices, herbs.
Preparation:

Grate half the onion and add to the minced meat with butter and spices. Form small meatballs and drop them into boiling water with bay leaves. 10 minutes after boiling, remove the meatballs and add potatoes with spices. After another 10, put the meatballs back and add the fried onions and carrots. Bring the soup to a boil and let it brew.

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Vegetarian soups

By making a habit of regularly replacing heavy meals with vegetarian soups and eating a bowl of vegetable broth at least two to three times a week, your body will receive all the key nutrients while remaining in optimal shape.

Research shows that a person who eats vegetable soup before their main meal consumes 20 percent fewer calories. The reason for this is simple - the liquid and thick consistency of vegetable soup helps fill the stomach faster and feel full. Therefore, after soup, a person eats less food and avoids overeating.

The nutritional value of soups is undeniable. Vegetables contain all water-soluble natural vitamins, beans and grains contain vegetable proteins, complex carbohydrates and minerals, greens contain fiber, spices and herbs contain natural antiseptics and bactericidal substances. Soups are also excellent because they help restore the necessary water balance, which often affects our blood pressure and salt content in the blood.

Vegetarian soups are recommended for diabetes and gastrointestinal disorders. vegetarian puree soup is ideal here

, the recipes of which allow you to take into account all dietary features and relieve diseased organs. Nutritionists advise healthy people to have fasting days with low-calorie vegetable soups to relieve the gastrointestinal tract and help the natural cleansing of the body.

An important advantage of vegetable soup over other dishes is its affordability. To buy vegetables for soup, you do not need a lot of money, as for more complex dishes. Plus, vegetarian soup recipes are easy to make and don't require much time. A large pot of soup can easily feed several people!

Will eating vegetarian soups help you lose weight?

When it comes to losing weight or controlling weight, vegetarian soups are the best help!

The British journal Nutrition published a study in which the National Health and Nutrition Examination Committee surveyed more than 20,000 Americans about their eating habits between 2003 and 2008. The results showed that soup eaters weighed less and had narrower waists than non-soup eaters. The researchers found that soup eaters had better eating habits—they consumed more plant-based proteins, fiber, vitamins, minerals, and fewer fast carbohydrates and fats.

The “weight-loss effect” of regular consumption of vegetarian soups is explained simply - the vegetable mixture is an optimal combination with low calorie content and high saturation of nutrients. Thus, when eating vegetarian soup, we feel full, but at the same time we do not overload the body with extra calories.

Also, eating a bowl of hot soup takes time. You can no longer swallow it as quickly as a pie or a chocolate bar. This time allows the brain to register signals from the mouth and stomach. And thus, after 20 minutes you will automatically feel full and will not eat more.

Vegetarian soups should become an integral part of a program to normalize nutrition and lose weight. And not at all because they have any magical properties for burning fat, but simply because they help limit the total amount of food consumed.

Why is vegetarian soup healthier than meat soup?

Vegetarian first courses, the recipes of which do not include meat, meat products and eggs, are digested by the body easier and faster than meat broths. That is why vegetable broths are often included during the recovery period of the body after illness, and meat broths are completely excluded. In addition, vegetable soups contain fewer calories than meat soups.

The choice between vegetarian and meat soups is obvious:

• Vegetarian soups contain less fat, so eating them does not overload the liver.
• Vegetable soups do not contain antibiotics and growth stimulants, which are always present in meat and dissolve in the broth during cooking.
• Vegetarian soups, unlike fatty meat soups, do not increase cholesterol levels in the blood and do not clog blood vessels.
• Meat broths made from bones may contain heavy metal salts.

So if vegetarian soup seems too lean for you, think again about your health. Vegetable broths are in no way inferior to meat broths in terms of taste and richness, but they will be many times healthier and easier for the body.

What time of day is best to eat vegetarian soups?

Soup can be either the main meal or serve as an important addition to main courses. If soups are cooked with beans, potatoes, grains, pasta, noodles, then it will take time to digest the carbohydrates. These hearty soups are best eaten during lunch or early dinner.

If a vegetarian soup is prepared only with greens and non-starchy vegetables, then they can easily fill an evening meal.

For those who are actively losing weight, controlling weight, or recovering from illness, vegetable soup can replace two meals a day.

Vegetarian soups, recipes for which are plentiful on the Internet, can be chosen according to any preference at any time of the day. For example, during the day you can eat rich vegetarian borscht or an intricate fatty puree soup, and in the evening light onion soup with spices and spicy asparagus soup are good.

How to cook delicious vegetarian soup?

Making vegetarian soup is a simple task: all you need is water and vegetables. But cooking a delicious, hearty and aromatic vegetarian soup is already a skill that has its own little secrets. They need to be skillfully applied when trying recipes for vegetarian soups for every day.

.

1. The soup turns out more flavorful if you cook it not in water, but in vegetable broth with spices and herbs. Bay leaves, black pepper, chili peppers, onions, garlic, ginger, cumin, Provençal herbs, sesame, and fenugreek are well suited for soups. It is important to first fry the spices in hot vegetable oil - until they begin to crackle and shoot - and only then add vegetables and water.
2. It is important not to overcook vegetables, but to leave them a little fresh.
3. If you lightly fry the vegetables in vegetable oil, the soup will be richer.
4. If you plan to cook soup with beans - peas, chickpeas, beans, lentils - you need to soak them in advance for 6-8 hours.
5. For thickness, you can add grains and cereals to vegetable broths - rice, buckwheat, millet, pearl barley. It is also better to boil them in advance so as not to overcook the vegetables.
6. Cook the vegetable soup over low or medium heat. Then the vegetables will gradually release their flavor into the broth and will not be overcooked.
7. Pasta and noodles need to be cooked separately before adding to the soup. Otherwise, they will absorb all the flavor from the broth.
8. To add brightness to the soup, you can add fresh lime, orange or lemon juice to the broth.

In what mood is it important to cook soups?

Everyone knows that water records information about those objects with which it comes into contact and interacts. Since vegetarian soup is 80% water, it is important to prepare it in a calm and blissful mood. If you put your soul and positive emotions into this “water” dish, then bright energy and love will definitely pass on to your loved ones along with the food.

What precautions should be taken when preparing vegetable soups?

Unfortunately, growing vegetables and fruits for mass consumption leaves its mark on food safety and requires taking precautions during cooking.

• Wash the vegetables and place them in water with added vinegar for 15 minutes. This will remove traces of pesticides that stick to the peel.
• When preparing raw vegetarian soups, vegetables can be dipped in boiling water with salt or lemon juice. This way they will not lose their freshness and will be pre-disarmed.
• Do not use ready-made soup packages or semi-finished soups. They are very high in sodium, flavor enhancers and a starchy base. If you need to buy a “quick soup,” then pay attention that per serving there is no more than 20 g of carbohydrates and no more than 800 mg of sodium.

If you still say: “I’m not used to vegetarian soups,” it’s time to get used to it and introduce this healthier and tasty dish into your daily diet. As nutritionist Fiona Kirk says: “The nutritional value of the ingredients in one bowl of soup is such that it will provide us with not only an excellent balance of carbohydrates, proteins and fats, but also the vitamins and minerals needed to create the energy that allows us to perform at our best.”

Anastasia Shmigelskaya