Therapeutic nutrition: recipes for puree soups. Vegetable puree soups: diet recipes with cream for children and adults

There are many recipes for making diet soups, but their use depends on the specific diet prescribed by the doctor. If the goal is to lose weight, then you can use any of the proposed recipes. You can cook puree soup both in pure water and in chicken broth. Beef or pork broth is not suitable for dietary dishes.

It is very easy and very inexpensive to prepare soup puree from vegetables, but it turns out to be incredibly tasty and tender. This dish perfectly satisfies hunger, it contains a huge amount of vitamins and nutrients.

Nutrition Basics

The essence of any diet is their division into therapeutic and preventive. Therapeutic nutrition is prescribed by a doctor for certain diseases, and preventive nutrition is used for weight loss, maintaining shape, and cleansing the body. Compliance with the diet helps to fill the lack of vitamins and minerals, improve the functioning of the gastrointestinal tract, tones the body and strengthens its defenses.

You should not completely exclude fats and carbohydrates from the diet, because they are very important for the full functioning of the body. You can not eat simple carbohydrates and too fatty foods, but complex carbohydrates and unsaturated fatty acids must be present in the daily menu.

Important! The daily calorie intake should not exceed 1500-2000 kcal. Moreover, most of them should be consumed in the morning.

The best and most healthy lunch will be vegetable puree soup or cream soup prepared on the basis of lean meat broth. Daily consumption of first courses has a positive effect on digestion, strengthens the cardiovascular system.

There are a few simple rules that you need to know about in order to effectively reduce weight and improve well-being:

1. Puree soup should be low-calorie (no more than 150-200 kcal per 100 g), not too thick and not greasy. Therefore, mushroom and cheese puree soups are excluded from the diet.
2. Portions (even low-calorie soup) should be small, no more than 250-300 g at a time.
3. Dietary soups should be eaten without bread, but sometimes you can add a couple of rye crackers to them.
4. You should not eat soups alone, no matter how tasty and healthy they may be. The menu should be complete and balanced.

Vegetable soups go well with different types of diets. With a protein diet, puree soup can be boiled from potatoes, cabbage, with the addition of sweet peppers, garlic and mushrooms. A carbohydrate diet is also not complete without soups, which are prepared from asparagus, carrots, pumpkins, cabbage, using fresh onions and herbs.

Interestingly, almost every diet soup should contain cabbage, celery and any greens. Semi-finished products in the soup are excluded, and salt and spices should be sharply limited. It is not necessary to cook soup puree for a long time so that it does not lose its useful qualities, but it should be cooked in small quantities, leaving no residue for the next day.

How to cook

There are many options and recipes for such dishes, and everyone can choose what he likes best. After all, any vegetables are suitable for cooking, and you can cook with or without potatoes. The main condition is low calorie content and benefits.

Pumpkin

Everyone knows about the unique healing properties of pumpkin, but not everyone knows that this bright and tasty vegetable is ideal for diet soups. The cooking process is very simple.

For a pound of ripe fresh pumpkin you will need:

• a couple of potatoes and carrots;
• 80 g butter (butter);
• ginger root (about 2 cm);
• a little ground coriander;
• onion (preferably red);
• 6 cloves of garlic;
• a little cilantro;
• pepper, salt to taste.

Cut the pumpkin, peel it, remove the seeds and cut into large pieces. All other vegetables (carrots, potatoes, onions) are also peeled, washed and cut into several pieces. Separately press the garlic with a press and add grated ginger to it.

All the ingredients are put in a large roasting pan, add oil, coriander, cilantro, pepper, salt, mix well and put in the oven to bake for 20-30 minutes. After that, the contents of the brazier are transferred to a saucepan, a little water is added and boiled over low heat for 5 minutes. Ready soup is slightly cooled and mashed.

Classical

Here, too, there are several cooking options that differ in composition and complexity of the process. For example, you can cook a very nutritious and tasty lunch with the addition of zucchini and cauliflower.

Main products:

• 4 medium potatoes;
• 2 carrots;
• some cauliflower;
• medium-sized zucchini;
• a couple of eggs;
• sweet pepper (1 pc.);
• olive oil and herbs.

All vegetables are pre-washed, peeled and cut into large pieces. The cabbage is sorted into umbrellas, and the pepper is carefully cut into rings. The resulting components are placed in a large container, pour water and set to boil.

After 5-10 minutes of active boiling, a drop of oil is added to the mass, left to cool slightly and beat with a blender (gradually adding greens). Raw eggs are carefully introduced into the already prepared soup and mixed.

with turnip

Another interesting recipe, in addition to potatoes, carrots and cabbage, includes turnips.

Required:

• half a kilo of potatoes, turnips and ordinary cabbage;
• 2-3 carrots;
• the same number of bulbs;
• 4 large tomatoes;
• a head of garlic;
• 2 tablespoons of oil (olive);
• about 3 liters of water;
• salt pepper.

Potatoes, turnips and carrots are washed, peeled, coarsely chopped and placed in a saucepan, cabbage is chopped there, poured with water, salted and set to boil. Peel the skin off the tomatoes first. To make this easy, you need to douse them with boiling water.

Tomatoes are cut and fried together with onions with the addition of oil, salt and pepper for 5-7 minutes, no more. Combine boiled vegetables with fried onions and tomatoes, grind with a blender, add crushed garlic and cook for a couple more minutes, stirring constantly.

Scottish

An excellent dietary dish with an original taste and aroma will appeal to even the most demanding gourmets.

It is necessary to prepare:

• half a kilo of cabbage;
• tomatoes in their own juice (about 600 g);
• 200 g of carrots and onions;
• vegetable broth (3 l);
• oat flakes (150 g);
• 50 g leek;
• a little cumin, sugar, salt, bay leaf;
• a little rapeseed oil.

First, cut the cabbage and put it to stew in a small amount of water. Separately, all onions and carrots (previously chopped) are stewed in oil and vegetable broth. Next, add the finished cabbage and boil for another 10 minutes. After that, add all the remaining components to the vegetables, add the broth, cook until fully cooked and grind.

carrot

A very light and tasty soup is obtained from only one carrot and onion. The taste is tender, and the calorie content is less than 40 kcal.

You need to take:

• 4-5 carrots;
• a couple of onions;
• 0.5 l of water;
• a little more than a glass of milk;
• salt pepper;
• some vegetable oil.

Carrots are peeled, washed and grated, and onions are finely chopped and lightly fried in a small amount of oil. Then, they are transferred to a saucepan, water is added and boiled for 15-20 minutes. At the end, add salt and pepper, beat, add milk and boil for a few more minutes.

With cheese

The cream soup recipe is an equally interesting combination of cauliflower with potatoes, onions and cheese.

Ingredients:

• potatoes (4 pcs.);
• carrots and onions (2 pcs each);
• 1.5 kg of cauliflower;
• a glass of milk;
• 2 tablespoons of oil (preferably olive);
• cheese (100 g);
• water (3 l);
• salt.

Boil cabbage umbrellas for 15 minutes, drain and cool. Pour oil into a saucepan, place the onion and fry it slightly, then add the diced carrots and potatoes.

Five minutes later, all this is poured with water, salted and boiled until soft. Lastly, cabbage is added, whipped with a blender, and then milk and grated cheese are already introduced. Boil for another 5 minutes, stirring continuously.

To make the soup more tender, milk in the recipe can be replaced with low-fat sour cream or cream. Herbs and spices, such as nutmeg, ground ginger, coriander, will add more taste.

You can cook diet soups not only on water or vegetable broth, but also on chicken broth, cooked from fillet or breast. Moreover, the first water is drained during cooking, and then the meat is boiled in the second water.

You can increase nutritional value, make the dish more satisfying by adding a raw egg to the soup. This is done after the dish is fully prepared. The egg is pre-beaten with a small amount of broth.

conclusions

Anyone can cook a real tasty and nutritious dietary soup. It does not require any special skills and abilities, the dish is prepared quickly and easily. In addition to it, you can serve rye or oatmeal bread, crackers, croutons, low-fat chicken fillet or ham.

It does not matter what the reason is that a person adheres to a dietary cuisine. His own decision guides him or the prescriptions of doctors are not the point. The main thing is that all dishes are tasty, meet aesthetic requirements and do not "break" the budget. Diet puree soups are a classic, without which there is no diet cuisine as such. And among them there are quite interesting recipes.

Diet pumpkin puree soup

This is a classic version of vegetable puree soup for weight loss. See how to make this soup step by step.

Recipe:

carrots - 0.200 kg;
garlic - 0.005 kg;
onion - 0.100 kg;
pumpkin - 0.600 kg;
potatoes - 0.200 kg;
refined oil "Oleina";
vegetable broth (or water);
salt;
cinnamon.

Technology:

1. Thoroughly wash and process carrots, onions and garlic. Cut randomly. Saute over moderate heat in a deep saucepan with olive oil for 2 minutes.
2. Wash the pumpkin, cut the pulp from the peel. Cut it into medium cubes.
3. Cut the washed, peeled potatoes in the same way as the pumpkin.
4. Add the pumpkin and potato cubes to the saucepan where the vegetables are sautéing. Pour vegetable broth or water into it so that the vegetables are completely covered. Salt. Add cinnamon (at the tip of a knife).
5. After that, lower the heat to a minimum so that the soup barely boils. Cook until all ingredients are soft.
6. Remove the saucepan from the stove, pour the contents into the blender bowl. Puree the vegetable mixture until smooth.
The soup can be served with crackers. Decorate with parsley leaves.

Vegetable soup with potatoes, zucchini and cauliflower

Diet puree soup prepared according to this recipe is good in any season. Delicious, light, with a fairly budget recipe, it will delight everyone who loves simple recipes for low-calorie dishes.

Recipe:

Potato - 0.400 kg;
celery (stalk) - 0.120 kg;
cauliflower - 0.300 kg;
zucchini - 0.500 kg;
onion - 0.070 kg;
carrots - 0.050 kg;
oil "Oleina";
salt;
pepper.

Technology:

1. Wash and peel potatoes and zucchini thoroughly. Chop coarsely.
2. Rinse and process celery. Cut into large pieces.
3. Process onions and carrots. Cut into large pieces.
4. Wash the cauliflower florets.
5. Boil vegetable broth or water in a saucepan. Put potatoes, celery, cauliflower and zucchini in it. Boil under the lid over medium heat for a quarter of an hour.
6. In parallel, saute carrots and onions in olive oil.
7. Transfer the finished passerovka to the pan with vegetables. Stir. Remove from stove. Drain the liquid into a separate container. Place the contents of the pan in a blender bowl, puree until smooth. Pour in the broth while pureeing, depending on what consistency you want the soup to be.
8. Transfer the finished dish to a bowl. Put it back on the stove again. Boil. Pour in salt and pepper. Remove from fire. Let it brew for a quarter of an hour.

How to Make Scottish Vegetable Soup (Step by Step)

Severe Scots also know a lot about dietary cuisine, as evidenced by the recipe below. A dish of various vegetables is prepared very quickly.

Recipe:

Rapeseed oil - 0.030 l;
carrots - 0.100 kg;
onion - 0.100 kg;
leek - 0.050 kg;
white cabbage - 0.200 kg;
tomatoes in their own juice - 0.300 kg;
oatmeal - 0.070 kg;
cumin - 0.005 kg;
sugar - 0.002 kg;
salt - 0.002 kg;
laurel leaf - 0.001 kg;
vegetable broth - 1,500 l.

Technology:

1. Process cabbage. Cut into large chunks. Put it to stew in a saucepan until soft, gradually pouring in the broth.
2. Process carrots and both types of onions. Cut randomly.
3. Heat the rapeseed oil in a saucepan. Put in chopped vegetables. Simmer until soft with the addition of vegetable broth.
4. By this time the cabbage will be ready. Add it to vegetables. Cook everything together for 10 minutes.
5. Then add the tomatoes along with the juice. Pour in oatmeal, cumin, salt, sugar and bay leaf. Pour in vegetable broth. Boil until all components are completely soft.
6. Pour the vegetable mixture into a blender. Puree until smooth.
If desired, you can lightly dry the oatmeal in advance in a hot frying pan without oil. This will give the soup a light nutty flavor. Rapeseed oil can be replaced with regular oil if the right one is not at hand.

Diet puree soups for weight loss allow not only to get rid of extra pounds, but also to saturate the body with useful substances. There are a large number of recipes that will satisfy the taste preferences of many.

Diet zucchini soup

Ingredients:

• small zucchini - 4 pcs.;
• potatoes - 3 pcs.;
• medium carrot - 1 pc.;
• garlic - 2 cloves;
• small onion - 1 pc.;
• cream 20% - 200 ml;
• olive oil - 2 tbsp. spoons;
• broth - 1 l;
• black pepper, salt, croutons.

Cooking

Clean the vegetables and cut into cubes. Fry garlic and onion in oil, and after a few minutes, send potatoes, carrots there, and simmer everything for about 7 minutes. Put the vegetables in a saucepan, pour in the broth, salt, pepper and cook the vegetables until tender. Then put the vegetables with a small amount of broth in a bowl and use a blender to grind everything into a homogeneous mass. Return the resulting puree to the pan, combine with the remaining broth, add warm cream and heat. Ready diet puree soup must be infused and served with croutons.

Diet broccoli soup

Ingredients:

• broccoli - 0.5 kg;
• small bow - 2 pcs.;
• broth - 3 tbsp.;
• flour-based sauce - 4 tbsp. spoons;
• green onions, salt.

Cooking

Lightly fry the chopped onion and broccoli in a pan. Bring the broth to a boil, put the broccoli in it and cook for 15 minutes. Then send the onion there and boil for another 7 minutes. While there is time, prepare the bechamel sauce. Put the vegetables and use a blender to grind them into a homogeneous mass. Serve soup with green onions.

Spicy vegetable vegetable soup

Ingredients:

Cooking

Vegetables, with the exception of tomatoes, must be washed, peeled and cut into cubes. Scald the tomatoes with boiling water and remove the peel. Put all the vegetables in a saucepan, add the broth, spices and cook over low heat for 30 minutes. Then the vegetables and using a blender, beat them until smooth. Add salt to the resulting puree and heat slightly.

Vegetable diet puree soup will be a great option for lunch, which will appeal to adults and children.

I do not think that dietary is exclusively for those comrades who cannot live without a diet, sits and sits on it. Such a light, but most pleasant mashed soup is the very thing for you and me. Right now, when the thermometer is over 30. Easy to cook. Easy to eat. Why not?

Moreover, the vegetable season is in full swing. Any vegetables of your choice. Choose what is more to your liking or what is more suitable for health, according to preferences. By the way, you can cook it not only for dinner! After all, it is like two in one - the first in the second, or three times in the first. That is, puree soup is perfect both in the morning and at night.

Cooking time: I spent 15 minutes on preparation, and half an hour on cooking, and 10 minutes on grinding

Complexity: I think that the average, because you have to grind the vegetables, and this is time and effort, because you can grind not with a blender, but by hand ...

Ingredients

2 potatoes

Cooking

As a rule, such soups are prepared from pumpkin. And I decided to collect more vegetables. Well, let the potatoes. She is the basis of the foundations of such dishes. Therefore, having washed the tubers, having cleaned them, we will cut them for cooking.

Carrots are a great companion in such cases. The soup is bright! And not just in terms of color. The taste is special! After doing the same as with potatoes, cut into large pieces.

Cauliflower, which is considered a real storehouse of vitamins, goes with umbrellas. Divide into several pieces - it will be more convenient to cook.

Finely do not cut and zucchini. It is soft and gentle on its own. And when cooking, it will generally spread. Without waiting for it to be rubbed and ground.

How would such a dish do without bell pepper! Well, there are many flavors. But there are a lot of vitamins! Set up circles.

They will ask me - why is there an egg in such a soup? When to introduce it, I mean. This is a protein that will make such a balance with vegetables! Pour into a bowl and whisk. For what?! Patience!

Let's send the vegetables to cook. Literally in 10 minutes we introduce olive oil (a teaspoon is enough). After that, beat the slightly cooled mass in a blender (we put the vegetables in small portions, you can also send the greens there right away).

A dietary lunch is a difficult task for any person who watches his figure. This meal should be hearty and dense, at the same time useful for digestion and not too high in calories, and this is quite difficult. Dietary lunch cannot be complete without a good light soup, which is the basis of proper nutrition.

Soups can be low-calorie, but very nutritious, and high-calorie, high in fat, so when preparing a diet recipe with recipes, you should be very careful. diet soup recipe, like all diet meals, should be based on the right choice of ingredients.

Experiment with a variety of herbs and dry seasonings, replacing salt and pepper with them (some diets simply need to reduce the intake of these spices). The simplest one is:

How to make quick chicken soup

You will need:

• half a chicken breast, already skinned
• half a glass of any cereal
• one carrot
• two potatoes
• one bulb
• lots of herbs and spices

Cooking:

1. First, the chicken broth is boiled, then the meat is removed and the potatoes are boiled with chopped onions. If you don't like onions, just put the whole onion in and then take it out: the taste will remain, and there will be no onions in the soup.
2. After fifteen minutes of low boiling, add cereals, millet or buckwheat is better, and not rice beloved by many (it has bonding properties, which is contraindicated in certain diseases, and even if you are losing weight, it is better not to risk it).
3. After another fifteen minutes, send the grated carrots to the pan. This healthy vegetable soup recipe you can diversify by replacing potatoes with any cabbage or celery, adding a wide variety of herbs. It is prepared quite simply, but it turns out tasty and very satisfying.
   Another of the most popular is the recipe for a dietary vegetable soup with mushrooms. Mushrooms are very useful, they are an indispensable source of proteins, which is important for a healthy diet and regular exercise.

How to make chicken and mushroom diet soup

You will need:

• half a kilogram of any mushrooms (one type or mixture)
• a couple of shallots
• a quarter cup of flour
• glass of dry white wine
• variety of spices and herbs

Cooking:

1. As a base in this soup - a liter of chicken broth and a glass of milk, preferably skimmed. The first stage of preparation is stewing mushrooms in oil with seasonings and pepper. Carcasses directly in the pan for fifteen minutes, until the mushrooms turn golden.
2. Here, add flour and white wine at the same time, mix everything thoroughly for a couple of minutes, and then add the remaining ingredients and cook for another fifteen minutes.
3. The soup can be served in a traditional way or you can prepare a diet puree soup, garnish with a small amount of grated cheese and fresh herbs.

Recipe for pumpkin soup with chicken broth

Diet puree soup- this is a great solution for everyone who loves unusual recipes, but at the same time keeps an eye on their figure. Very useful for digestion, for example, pumpkin diet puree soup.

To prepare it, take:

• five hundred grams of pumpkin
• a little of any vegetables: carrots, celery, bell peppers, onions
• as spices, use a mixture of cumin, coriander, turmeric, ground ginger, cinnamon, nutmeg

Cooking:

1. No broth is required here, just pure water is enough, however, you can use low-fat chicken broth, which is low in fat and high in nutrients. The main process is roasting the pumpkin.
2. Cut it into large cubes, wrap in foil and bake in the oven for 45 minutes at a temperature of about two hundred degrees. All vegetables with half the spices are first fried in olive oil, then water or broth prepared in advance is added to them, half of the total.
3. The mixture is boiled over low heat for fifteen minutes, then pumpkin is added to it and everything is crushed with a blender to a smooth puree. Add the remaining amount of water or broth and the remaining seasonings, cook over low heat for another twenty minutes. Even salt is not required in this soup, it turns out to be very fragrant and with a bright taste.

Pumpkin is not only a low-calorie product, but also extremely beneficial for digestion. A large variety of seasonings makes the soup an ideal healthy breakfast or lunch. Seasonings make the body digest food faster and speed up metabolism.

To make any soup tastier and decorate it, they often use a variety of seeds, croutons and grated cheese. It is better not to get carried away with such additives, so as not to add diet soup a couple of hundred calories, and also do not forget that fried croutons should not be used with a therapeutic diet.

Even airy white bread croutons, Maasdam cheese and pumpkin seeds are very rich in calories and will make any soup not at all dietary. The ideal decoration for the first course is chopped greens or red pepper flakes.

Milk soup with apple and pumpkin

Milk soups are great for weight loss. Due to the presence of animal proteins in milk, such a dish is easily digested. To reduce the calorie content of the soup, it is recommended to take low-fat milk and dilute it with water.

The recipe for this soup is very simple. For half a liter of milk you need to take:

• Pumpkin pulp - 200 grams.
• Apples - 1 medium piece.
• One yolk.
• Sugar - a tablespoon.
• Potato starch - a quarter of a teaspoon.
• Water - half a liter

Cooking:

1. Finely chop the pulp of pumpkin and apple and stew, adding a little water and a spoonful of sugar, until tender.
2. Mix the yolk with starch.
3. Boil milk with water, add a mixture of yolk and starch, let it boil a little, filter, cool and add a pumpkin with an apple.
4. Serve milk soup, sprinkled with cinnamon if desired.

Light fish soup with pumpkin

For a liter of water take:

• White sea fish (cod, haddock, hake, saithe) - 400 grams.
• Pumpkin pulp (unsweetened) - 400 grams.
• Potato - 2 tubers.
• Fresh tomatoes - 5 pieces.
• Leek - half a stalk.
• Onion - 1 head.
• Sunflower oil - 2 tablespoons.
• Garlic - a couple of cloves.
• Ground black pepper, herbs.

Cooking:

1. We cook the fish in water for about a quarter of an hour, periodically removing the foam. Salt the broth, you can put black peppercorns and lavrushka in it. We take out the fish from the broth, filter the broth.
2. We cut all vegetables, except for leeks, into medium cubes, cut half a leek into rings. Boil potatoes in fish broth until soft. Fry green onions and onions in oil, add a little water so that the vegetables sweat, and pumpkin with garlic. After a couple of minutes, put the tomatoes in the pan and let them stew a little.
3. We shift the vegetables from the pan to the pan with boiled potatoes and cook the pumpkin until soft. Add the fish disassembled into pieces, pepper, sprinkle with herbs.

Italian diet soup Minestrone

This light soup can be given even to babies, and those who are losing weight can eat as much as they like, but only without bread.

It will take one and a half liters of water:

• White cabbage - a quarter of a head.
• Fresh green peas - 50 grams.
• Quarter of zucchini.
• Young potatoes - 2 small root crops.
• Carrots - half a piece.
• Green onions - 2 stalks.
• Olive (can be sunflower) oil - a tablespoon.
• Greenery.

Cooking:

1. Boil diced potatoes, peeled peas, chopped zucchini and cabbage in salted water until soft. Fry onion slices, chopped carrots, and garlic in oil.
2. Add this overcooking to the pot of soup a few minutes before cooking. Salt, add spices, sprinkle with herbs. That's it, the soup is ready!

Light soup is not only a low-calorie first course for losing weight, but also a storehouse of nutrients, minerals and vitamins! It is not difficult to cook it and you can experiment with new recipes daily. Losing weight without hunger is easy - treat yourself to a light diet soup!

CHICKEN SOUP

Dietary chicken soup is very satisfying and has a low glycemic index, since protein slows down digestion and helps maintain blood glucose. In addition, protein is important for muscle development.

The more muscle you have, the more fat your body burns at rest. To make 4 servings of chicken soup, you need:

• 1.5 kg of chicken carcass or 1 kg of fillet;
• 6 carrots;
• 1 onion;
• 4 arrows of celery;
• 2.5 teaspoons of salt;
• 8 glasses of water;
• 1 tsp black peppercorns.

Cooking:

1. Place the chicken in a large saucepan. Coarsely chop half the carrots and celery.
2. Divide the onion into 4 parts. Add vegetables to pot with chicken and cover with water.
3. Bring the mass to a boil, reduce the temperature and cook, removing the foam periodically, for about half an hour, until the chicken is cooked.
4. Strain the broth and remove the boiled vegetables.
5. Chop the remaining carrots and celery, add them to the broth and simmer until tender, 10 minutes.
6. If desired, you can add peppercorns, garlic and bay leaf.
7. Divide the cooled chicken into fibers and add to the finished broth.

One serving of diet soup contains 245 calories, 42 g of protein, 6 g of fat, 4 g of carbohydrates, 1 g of fiber.

VEGETABLE LENTIL SOUP WITH SPICES

A diet vegetable soup recipe should include spices such as ginger, garlic, cinnamon, or hot peppers. They give a piquant taste to vegetables and regulate metabolism.

Try this lentil soup with ginger, garlic and cinnamon. Lentils are packed with plant-based protein and compounds that control appetite.

Ginger supports a high metabolic rate, garlic lowers cholesterol, and cinnamon stabilizes blood glucose levels. For 6 servings of soup you need:

• chop 1 onion;
• cut 2 carrots;
• chop 2 cloves of garlic;
• rinse 2 cups of lentils;
• 5 cups of water or vegetable broth (you can dilute the bouillon cube);
• 2 tbsp. l. olive oil;
• 1 st. l. tomato paste;
• 1 tsp paprika;
• half a spoonful of coriander and cinnamon;
• pepper and salt;
• a spoonful of sour cream for decoration, if desired.

Cooking:

1. Fry the onion and carrot for 5-7 minutes in olive oil.
2. Add garlic, ginger, tomato paste, spices.
3. Fry for another minute until fragrant.
4. Add lentils, tomatoes, pour broth, salt and pepper.
5. Bring the mass to a boil and reduce the temperature.
6. Simmer for 45 minutes over low heat until the lentils are tender.

One serving of this soup contains 200 calories, 29 g of carbohydrates, 9 g of protein, 5 g of fat, 9 g of fiber.

VEGETABLE PUREE SOUP

Vegetables are low in calories and rich in dietary fiber. Therefore, dietary vegetable soup is one of the popular soups for weight loss.

Eating a bowl of vegetable soup before your main course will help you feel full faster and avoid unhealthy afternoon snacks. Try to cook according to the recipe dietary vegetable puree soup.

Pureed soups have been proven to keep you full longer than regular soups.

For 6 servings of soup you will need:

• cut into cubes 3-4 potatoes;
• chop 1 carrot;
• disassemble into inflorescences 1 head of cauliflower;
• chop 1 onion;
• 3 tomatoes;
• 2 tbsp. l. olive oil;
• 1 st. l. flour;
• 2.5 liters of water;
• pepper, salt, herbs.

Cooking:

1. Pour potatoes with water and boil for 15-20 minutes.
2. Dip the tomatoes in boiling water for a minute, then cover with cold water and remove the skin.
3. Grate the tomatoes. Fry onions and carrots in oil for 3-4 minutes.
4. Add tomatoes and flour and simmer for 1-2 minutes.
5. Transfer the roast to a pot with potatoes. Cook over low heat for 10 minutes.
6. Pulse the vegetables in the soup with an immersion blender until pureed.

One serving of diet puree soup contains 160 calories, 4 g of protein, 24 g of carbohydrates, 5 g of fat.

PUMPKIN SOUP PUREE

Pumpkin soup is one of the healthiest vegetable soups. Pumpkin contains a lot of vitamin A. In addition, it contains vitamin T, which regulates the digestive tract. The high content of fiber and iron also has a positive effect on metabolic processes.

For 4 servings of Diet Pumpkin Puree Soup, the recipe requires:

• 1 small pumpkin;
• 2 tbsp. l. olive oil;
• chop 1 onion;
• grate 2 tbsp. l. ginger;
• 4 cups chicken broth;
• finely chop 1 green apple;
• pepper and salt;
• greens and a spoonful of sour cream for decoration.

Cooking:

1. Cut the pumpkin, remove the seeds. Drizzle the pumpkin flesh with olive oil, pepper and salt.
2. Preheat the oven to 190 degrees, bake the pumpkin for 40 minutes to make the pulp tender. Cool the pumpkin.
3. Fry onion and ginger for 3 minutes in a pan. Add apple and fry for 3 more minutes.
4. Remove the pulp from the cooled pumpkin into a large saucepan, transfer the contents of the pan and pour the broth.
5. Puree the vegetables with an immersion blender until smooth.
6. Bring the finished mass to a boil and check the taste of salt and pepper.

One serving of puree soup contains 150 calories, 7.5 g of protein, 16 g of carbohydrates, 6 g of fat.

HOT SOUP

Adding hot peppers to your diet soup recipe for weight loss will help boost your metabolism. The savory taste can be enhanced with apple cider vinegar, which will keep blood sugar at a stable level after eating. In addition, provide the body with fiber from cabbage and protein from chicken.

For 4 servings of soup you need:

• cut 1 carrot;
• chop 1 onion;
• chop half a head of medium-sized cabbage;
• finely chop 1-2 hot red peppers, you can add seeds for spiciness;
• cut into pieces 2-3 tomatoes;
• minced 2 cups cooked chicken breast (boiled or grilled)
• 4 cups water or broth (you can dilute the bouillon cube);
• 2 tbsp. l. olive oil;
• 3 art. l. apple cider vinegar;
• 2 tbsp. l. Sahara;
• pepper and salt.

Cooking:

1. In a deep saucepan, fry the onion, carrot, cabbage and hot pepper for 5-7 minutes in olive oil.
2. Add tomatoes, vinegar, sugar, salt, black pepper and chicken breasts.
3. Pour in the broth and mix well.
4. Simmer the soup over low heat for 20 minutes, stirring occasionally.

INone serving of soup contains 270 calories, 32 g of carbohydrates, 15 g of protein, 8 g of fiber, 9 g of fat.

Japanese diet soup

Ingredients:

• water - 1.5 l.
• any sea low-fat fish (pollock is suitable) - 1 pc.
• rice - 1/3 tbsp.
• sea ​​kale - about 150 gr. fresh or 1 can canned;
• egg - 1 pc.
• Japanese Toko soy sauce - 2-3 tablespoons; (or any of your favorite sauces)
• spices.

Cooking:

1. Finely chop the onion and marinate in soy sauce (preferably Japanese Toko) with spices.
2. Boil the rice until half cooked, add the fish fillet, cook until the rice and fish are cooked.
3. Add chopped seaweed (you can use "Seaweed salad, but be sure to drain the liquid from it and squeeze) and then pickled onions (do not add the marinade itself).
4. Whisk the egg and pour into the soup in a thin stream.
5. Remove from the stove immediately, the onion should be crunchy! Soup can be eaten both cold and hot. Read more:

Ingredients:

• 1 can canned beans
• 250 gr marinated champignons
• 100 gr pickled cucumbers
• 1 large onion
• 2 cloves of garlic spices and seasonings (oregano, mushroom bouillon cube, pepper)

Cooking:

1. Finely chop the onion and carefully place it in a preheated pan, but do not add oil.
2. We quickly settle it for 2-3 minutes, while we ourselves are engaged in slicing cucumbers and mushrooms.
3. We spread them to the onion and close the pan with a lid.
4. After 10, we throw beans to the vegetables along with the sauce with which it was in a jar and again move away from the stove for 15 minutes, make the fire weaker. Meanwhile, put a pot of water on the fire.
5. When the water boils, pour the contents of the pan into the pan.
6. Add seasonings and spices to the soup.
7. After 20 minutes, the fragrant and at the same time dietary soup is ready.