Soup puree lean protein recipes. Lean soups
Cream soups are not as popular as our usual first courses with pieces of vegetables and other ingredients, and for good reason. They have a delicate texture, quite satisfying and always tasty. During Lent or vegetarian diet you can cook lean soup-puree with champignons. You can make it as dietary as possible by frying vegetables in a dry frying pan without oil.
Ingredients
- 3 potatoes
- 1 carrot
- 1 bulb
- 7-8 medium champignons
- 1 st. l. refined oil
- 1 tsp without a slide of salt
- 1.5 liters of water, spices
Cooking
1. In preparation mushroom cream soup there is nothing complicated. Medium-sized potatoes need to be peeled and cut into pieces, not too small.
2. Wash and peel the carrots, chop as you like, you can grate (it's faster) or cut into strips.
3. Remove the husk from the onion and cut it into cubes. Wash mushrooms thoroughly and cut into pieces.
4. Heat the oil in a frying pan and pour the grated carrots, chopped mushrooms and onions into it. Fry over low heat, stirring, for 5-7 minutes.
5. Bring water to a boil in a saucepan, salt it and send the potatoes there. When the roasted vegetables and mushrooms are ready, transfer them to the pan as well. Add spices.
6. Loosely cover the pan with a lid and cook the future puree soup over low heat for about 20-25 minutes. Readiness is determined by the softness of the potatoes.
Lean soups - does not mean a bland and tasteless dish, they can be quite diverse: pea soup lean recipe, bean, lentil soup. More detailed recipes read on.
Lean lentil soup recipe
- brown lentils - 200 g
- water - one liter
- large carrot
- bulb
- minced garlic - tablespoon
- olive oil - a quarter cup
- a pinch of dried oregano
- salt pepper
- tomato paste - a tablespoon
- bay leaf - 2 pieces
- ground dried rosemary
Cooking:
1. Place the lentils in a saucepan big size, pour in water (it should be three centimeters higher than the level of the lentils). Put on medium fire, boil, boil for another ten minutes, discard the lentils on a sieve.
2. Dry the pan, pour in the olive oil, put it back on medium heat.
3. Add carrot, onion, chopped garlic, simmer until onion is transparent and soft.
4. Add oregano, water, lentils, Bay leaf, rosemary.
5. Bring to a boil, reduce heat, cover, boil for 10 minutes.
6. Put tomato paste, season with salt, pepper, cover with a lid, cook until the lentils become soft. Don't forget to stir your soup! If it gets too thick, add more water.
And here's another one delicious lentil soup recipe.
Ingredients:
- lentils - two thirds of a glass
- vegetable oil
- carrot
- potatoes (small) - 4 pcs.
- liter of water
- bulb
Cooking:
1. Soak lentils in a liter of water for two hours. In the same water, put it to boil.
2. Add diced potatoes, carrots, onions, fried in oil.
3. Boil the soup for about 20 minutes. During this time, the lentils and potatoes should become soft.
4. For more rich taste you can add olives and brine.
Pumpkin soup with coconut milk and lentils.
Ingredients:
- bulb
- vegetable oil
- a clove of garlic
- red lentils - one glass
- chopped ginger root - a tablespoon
- cilantro - 1/3 cup
- cubed pumpkin - 1 cup
- a pinch of fenugreek seeds
- water - 2 glasses
- curry - a teaspoon
- tomato paste - two tablespoons
- coconut milk - ½ cup
- salt pepper
- nutmeg
- red ground pepper
Cooking:
1. Heat the oil in large saucepan, let onion, fenugreek seeds, garlic, ginger.
2. In a saucepan, combine kanza, lentils and pumpkin, add tomato paste, coconut milk, water.
3. Curry nutmeg, pepper, salt, red nutmeg pepper, boil, reduce heat. Cook lentils and pumpkin until soft.
Lenten soups recipes with photos
Ingredients:
- plum tomatoes - 1 kg
- vegetable oil
- a clove of garlic - 4 pcs.
- wine or balsamic vinegar- 0.5 tablespoons
- hot chicken broth - ½ liter
- chopped basil - 3 tablespoons
- salt pepper
African peanut soup.
Ingredients:
- red large pepper, medium onion - 2 pcs.
- a jar of trade winds
- chopped garlic clove - 4 pcs.
- olive oil - two tablespoons
- black pepper, ground hot peppers- ¼ teaspoon
- vegetable broth - 2 liters
- brown rice - 85 g
- peanut butter- 2/3 cup
Cooking:
1. Heat the oil in a large saucepan (set medium heat).
2. Pepper, onion, fry until soft. Lastly, stir in the garlic.
3. Put the mashed tomatoes, hot and black pepper, vegetable broth, reduce the heat, simmer for about half an hour.
4. Add rice, simmer for 15 minutes with the lid closed.
5. Add peanut butter, stir well.
lean bean soup recipe
- stalk of celery - 0.5 pcs.
- small bulb
- carrots - ½ piece
- clove of garlic
- fresh root ginger - a teaspoon
- shiitake mushrooms - 150 g
- beef broth - 2 liters
- green onion- tablespoon
Cooking:
1. Finely chop carrots, onions, celery, put in a saucepan, add some mushrooms, garlic, ginger, add beef broth.
2. Put the pot on high heat, boil, cover with a lid, reduce heat to medium, boil for 45 minutes.
3. Put the remaining mushrooms in a separate pan.
4. As soon as the broth is ready, place a sieve over the pan, strain the broth. Discard cooked foods.
5. Serve the soup in small bowls along with green onion.
miso soup
Ingredients:
- water - one liter
- korean pasta gochujan - 0.5 tablespoons
- Dashi seasoning granules - 0.5 tablespoons
- garlic paste - a tablespoon
- zucchini
- soft tofu - 355 g
- bulb
- fresh mushrooms - 100 g
- potato
Cooking:
1. In a large saucepan set on big fire mix gochudian, dashi, garlic and water, boil, boil for a couple of minutes.
2. Add cubes of potatoes and zucchini, onions, mushrooms, boil for another 5 minutes.
3. Stir in the tofu, boil until the vegetables are soft.
Soup with tomatoes, pasta and garbanzo.
Ingredients:
- vegetable broth - 1.2 liters
- olive oil - a tablespoon
- small pasta- ¾ cup
- garlic cloves - ¾ cup
- bulb
- dried basil, thyme - ½ teaspoon each
- jar canned tomato
- jar of garbanzo
- salt - a teaspoon
Cooking:
1. Boil the broth in a large saucepan, add pasta, boil for 10 minutes.
2. Heat vegetable oil in a small skillet.
3. Saute garlic and onion until translucent.
4. Add pasta.
5. Add thyme, salt, pepper, basil, tomatoes, chickpeas, heat through, serve.
Recipe for lean vegetable soup.
- avocado
- tomatoes - 6 pieces
- salt
- frozen corn - 0.5 cups
- fresh lemon juice- tablespoon
- black pepper
Cooking:
1. Squeeze juice from 4 large tomatoes.
2. In a medium bowl, combine corn, avocado, tomato juice, chopped tomatoes, lemon juice, cilantro.
3. Season to taste, pour into bowls.
Lean vegetable soup recipe.
- carrots, a small swede - 2 each
- bulb
- olive oil
- potatoes - 255 g
- a small fennel tuber
- a small stalk of a leek
- a few sprigs of parsley
- a few sprigs of thyme
- salt pepper
- vegetable broth - 700 ml
- canned tomatoes - 255 ml
Cooking:
1. Peel the onion, chop finely.
2. Fennel, leeks clean, wash.
3. Cut the onion into thin rings, and the fennel into thin slices. Set aside the fennel greens.
4. Peel carrots, turnips, potatoes. Cut carrots into thin circles, turnips and potatoes into small cubes.
5. In a large saucepan, heat a couple of tablespoons of olive oil, fry the onion on it (about 5 minutes).
6. Add the remaining vegetables, fry for 8 minutes, remembering to stir.
7. Tie parsley, thyme, bay leaf with kitchen thread.
8. Pour the broth into the pot with vegetables, add canned tomatoes and greens, salt, add pepper, boil, boil for 40 minutes over low heat.
9. Take out the greens, salt, pepper, garnish with fennel greens.
Lean soups puree recipes.
Carrot soup with ginger.
Ingredients:
- vegetable oil, grated ginger root - a tablespoon
- salt
- dry ground ginger- 0.5 teaspoon
- medium carrot - 9 pcs.
- medium leek
- soy milk or regular milk - ½ cup
- vegetable broth - a couple of glasses
Cooking:
1. Heat the oil in the bottom of the soup pot, fry the leeks.
2. Add fresh grated ginger, simmer with onions for about a minute.
3. Add carrots, stir, simmer for another minute.
4. Add salt, dry ginger, broth.
5. Bring to a boil, reduce heat, cover with a lid, boil for 20 minutes.
6. Divide the mixture into parts, pass through a blender along with milk.
7. As a result, you will get a pureed mass.
8. Return the soup from the blender to the pot, heat it up, but do not boil. Too thick soup dilute with milk.
9. Pour the soup into bowls, garnish with chopped cilantro. ready!
Puree soup with white beans and rosemary.
Ingredients:
- onion - a couple of pieces
- white beans - two glasses
- a clove of garlic - 2 pieces
- sprig of fresh rosemary
- olive oil
- Bay leaf
- ground pepper - half a teaspoon
- salt - a teaspoon
- water or broth - 5 glasses
Cooking:
1. Soak the beans for 6 hours, drain the water.
2. Pour beans with broth or water, add rosemary, bay leaf, boil, reduce heat, continue cooking.
3. Garlic, chop the onion, simmer in olive oil over low heat for about 5 minutes, continue to cook. Add to soup.
4. Boil for 30 minutes until the beans are soft.
5. Remove rosemary and bay leaf, boil.
6. Turn everything together with a blender until puree.
7. Return to the pan, salt and pepper. ready!
Lean soups in a slow cooker recipes.
Lentil soup in a multicooker.
Ingredients:
- potatoes - 2 pieces
- lentils - a full glass
- carrot
- bulb
- water - 1.7 liters
- salt, spices
- vegetable oil
Cooking:
1. Set the slow cooker to the "Baking" mode, fry the onion.
2. Add potatoes, lentils.
3. Pour water, add spices, salt, bay leaf.
4. Add greens.
5. Set the "Extinguishing" mode for 1.5 hours.
Soup with buckwheat and canned pink salmon.
Ingredients:
- onion
- potatoes - 3 pcs.
- canned pink salmon- 2 jars
- buckwheat - ½ multi glass
- sunflower oil
- bay leaf
- spices, salt
Cooking:
1. Wash the vegetables, and then peel them.
2. Grate the carrot, chop the onion.
3. Set the "Baking" mode, pour in sunflower oil, fry onions, grated carrots.
4. Mash the pink salmon pieces, cut the potatoes into cubes.
5. Turn off the "Baking" mode, put the prepared ingredients in a saucepan, add spices, salt.
6. Pour hot water, set the "Extinguishing" mode for an hour.
7. Season the soup with herbs.
Lenten soups are cooked on Wednesdays and Fridays throughout the year and every day during Lent. Based on church rules, there are four types lean first dishes - cold, without oil, with vegetable oil and with fish. Vegetable oil is not allowed from Monday to Friday. And fish can only be eaten twice during fasting: on the day when the church celebrates the Annunciation of the Most Holy Theotokos and on Palm Sunday. What remains? What foods are lean soups made from? These are cereals, legumes, vegetables, mushrooms, herbs and spices.
The order of adding the ingredients matters. First, vegetable broth is boiled (roots: celery, parsley, potatoes, onions and carrots (if frying is not provided), mushrooms (fresh soaked or pre-stewed in water). 10-15 minutes before the end of cooking, quickly boiled vegetables are put in the soup - cabbage , then bell pepper, tomatoes, etc., pickles and sauerkraut- after the potatoes have been cooked. At the very end, the soup is salted, peppered, seasoned, fresh herbs are chopped into it.
It is not necessary to thicken vegetable soup, but you can use any cereal - rice, buckwheat, semolina, oatmeal, millet, as well as vermicelli, noodles, lean dumplings.
How to cook soups during Lent
To prepare tasty soup in conditions of fasting restrictions, you need to know a few rules. Some of them relate to the methods of preparation of dishes, others - to use and storage.
Change your approach to frying. Many housewives are accustomed to making soups from onions, carrots and fragrant seasonings. But when it is impossible to use butter and even vegetable oil, frying is replaced by stewing: before putting onions, carrots and seasonings in the soup, they are stewed in a small amount of water. Of course, the taste of the products is more ascetic, but stewing allows you to save more useful substances. In addition, if you use a special pan with a non-stick coating, soup frying is easy to cook without oil.
Let the soup stand. In order to vegetarian soup the taste was not inferior to meat, it must be insisted. Lenten soup is not served immediately, but after 20-30 minutes of languishing without fire under a closed lid. It is even better to stand the pan by wrapping it in a thick towel.
Don't overcook. Unlike ordinary cuisine, during fasting you should not cook first courses for several days. The taste of lean soups loses significantly when stored for two, and even more so three days, so the first one is cooked for only one dinner.
Use natural dyes. Minimalistic soups can and should be beautiful. bright vegetables, even frozen, plus fresh herbs— it's already beautiful. To keep the color boiled vegetables, often use a small amount of vinegar - it makes the color of the soup brighter. Natural dyes are added to soups: turmeric colors in a pleasant yellow, ground paprika- in red.
Flavor the soup. Experienced housewives know that lean soups can be made very tasty through the use of various additives.
- Greenery. Dill, parsley, cilantro, leaf celery, basil, oregano (oregano), thyme (thyme), rosemary and green onion. Perfect option- fresh greens, but in winter it is not always available, therefore, in lean cooking use dried herbs, as well as canned, frozen or pickled greens.
- Spices. Peppercorns, hot chili peppers, dried paprika, cardamom, bay leaf, horseradish root, fennel seeds, dried rosemary and other spices. Thanks to them, soups get varying degrees pungency and astringency. Spices have a whole bunch useful properties. They allow you to keep finished product, enhance the secretion of digestive juices and improve appetite.
- exotic spices. When preparing for fasting, you should pay attention to the seasonings that are used in traditional cuisines other countries. With them you will get soups with Georgian, French, Italian and other accents.
- Garlic. A great flavor for first courses is fresh and dried garlic. Garlic makes lean soups vibrant and healthy. Only you need to add it not during the cooking process, but to the soup that is already ready, just removed from the fire. Only in this case, all useful substances can be preserved in garlic.
For lean kharcho hops-suneli, ucho-suneli and Svan salt are good. Experiment with ginger root, cumin, curry, garam masala, sumac, chaman, tamarind paste, and marjoram, popular in the East. In Europe, a mixture of black and white is often used. ground pepper- the French call it "mignonette", and the British - "short pepper" - and this perfect solution for lean onion soup.
In Italy, gremolata is a versatile condiment made from fresh parsley, garlic and chopped lemon zest. Gremolata is very easy to make! First you need to remove the zest from the lemon with an ordinary fine grater. For seasoning, mix the finished zest, freshly squeezed lemon juice, finely chopped parsley and crushed garlic.
Lean Soup Recipes
Borscht without meat
Borscht is considered the king of first courses. But is borscht a “king” without meat and sour cream? We find out empirically: we cook fragrant and hearty borscht for a family of eight.
Ingredients:
- 1/2 cabbage
- 2-3 medium sized beets
- 5 potatoes
- 2 carrots
- one bulb
- garlic
- 2 tbsp. l. tomato paste
- 30 ml vegetable oil
- 1 tsp honey
- Bay leaf
- peppercorns
- parsley, dill and green onions
Cooking
- Boil 2 liters of water, salt it and add two cloves of unpeeled garlic, two potatoes cut in half and a bay leaf. Shredded cabbage should be put in already boiling water, so each new portion is added when the soup is boiling. Then pour the remaining potatoes into the pan, cut into strips.
- While the borscht is cooking, stew the grated carrots, chopped onion and tomato paste in the water. Put the grated beets in the same place and simmer under the lid for another ten minutes.
- The beetroot stays red acidic environment. Usually to keep bright color enough pasta. But if the beets still turn yellow when heated, add sauerkraut, brine, diluted vinegar or lemon juice to it - whatever is at hand.
- When to put the borscht dressing in the pot? Those who like crunchier tasting cabbage add stewed beets as soon as it's ready. In this case, cabbage and potatoes are cooked in an acidic environment and therefore remain slightly firm. Those who like soft borscht should add the dressing after the cabbage and potatoes are completely boiled.
- IN ready borscht add honey and herbs. It remains only to close hot soup lid and let it sit well.
Red bouillabaisse
During fasting, fish can be eaten on special days, so you should learn how to cook lean fish soup. Moreover, such a dish is prepared very quickly, literally on hastily. "Red ear" is usually called dishes from red fish - salmon, salmon, sockeye salmon, chum salmon or trout. Lean red bouillabaisse gets its own saturated color thanks to tomatoes.Ingredients:
- 1 can of sprats in tomato or any other small fish in tomato sauce
- 1 fresh tomato
- 3-4 medium sized potatoes
- green onion
- peppercorns
Put the potatoes cut into strips, finely chopped onion and 3-4 peppercorns in a saucepan with heating water. Dip the tomato in boiling water, remove it, carefully remove the skin and cut into cubes. When the potatoes are soft, put a tomato on it and canned fish. Boil for another 3-5 minutes, pour the chopped green onions into the pan and remove the bouillabaisse from the heat.
The soup is low-calorie - only 95 kcal per serving. To make boules more satisfying, you can add to it during cooking White rice. A rich taste fish soup add different spices.
Pea soup without meat and butter
Peas are rich in protein, so dishes from it are very useful, especially when there is a restriction on meat and fish. Before cooking, peas should be soaked for 8-10 hours. Soup will not lead to excess flatulence if eaten with fresh parsley.
Ingredients:
- 2 tbsp. peas
- 4 medium potatoes
- two small carrots
- garlic
- peppercorns
- greenery
Wash under running water and sort out the peas. Fill it with 4 liters of water and let it swell overnight. Drain the water from under the peas before cooking. Pour a new portion of water into the pan, put a couple of cloves of garlic in the husk, salt and three peas of pepper.
Boil the peas over low heat for about an hour until they are soft. Half an hour after the start of cooking, put potatoes cut into strips in the soup, and after another 5 minutes - grated carrots. In the finished pea soup, add greens and crushed garlic and let him rest.
Mushroom soup with hercules
Mushrooms, like beans, replace meat during fasting. Mushroom soups quickly saturate and have low calorie so recover from mushroom diet it is forbidden! But the benefits of such soups are obvious, they contain a lot of B vitamins, vitamin PP, iodine, potassium, phosphorus, zinc, calcium, manganese, copper and other trace elements necessary for our body.Ingredients:
- 0.4 kg fresh or frozen mushrooms (0.1 kg dried can be used)
- 70-100 g of hercules
- carrot
- one bulb
- garlic
- greenery
- peppercorns
If used dried mushrooms they need to be soaked first. Frozen or fresh mushrooms pour two liters of water and put on the stove. Put the onion in the husk, a whole carrot and 2-3 peppercorns to the mushrooms.
5 minutes after boiling, remove the onions and carrots and pour hercules into the pan. While the soup is cooking (10-15 minutes), cool the onions and carrots, peel them, chop them in a blender and put them in boiling water. When the soup is cooked, add salt, crushed garlic and garnish with chopped herbs.
asian noodles
On Saturdays and Sundays, when it is allowed to eat butter, it is worth boiling unusual soup according to a recipe common in Southeast Asia. It contains coconut milk. Despite the name, this is not milk product. Coconut milk is made from a mixture of the juice and pulp of a fresh coconut, so it can be used during fasting.
Ingredients:
- 0.2 kg noodles
- olive oil
- two carrots
- two onions
- chilli
- ginger root
- 50 ml canned coconut milk
- greenery
Sauté the grated ginger root, julienned carrots, chili peppers and onions with oil until soft. Boil the noodles in 1 liter of water and put salt and frying into the soup a couple of minutes before they are ready. Pour coconut milk into the finished dish and sprinkle it with finely chopped herbs.
Vintage sour mushroom soup
An old Russian recipe, prepared earlier without tomatoes, in the oven. The longer these soups are cooked, the tastier they are. They used to be called "daily" cabbage soup, because they languished in the oven for a whole day, after which they were taken out into the cold for the night. Strict lean recipe, if you do not use oil (it was not added).
Ingredients
- 200 g sauerkraut
- 20 g dried porcini mushrooms
- 20 g dry roots (parsley, celery)
- 1 medium onion
- 20 g carrots
- 20 g tomato puree or 2 tbsp. l. tomato paste
- 100 g flour
- 20 g butter
- bay leaf, herbs, salt and pepper
Cooking
- Shchi will be cooked in mushroom broth. Boil dry mushrooms and roots, then chop the mushrooms taken out of the broth.
- Put out on small fire within 1.5 hours squeezed shredded sauerkraut with a glass of water and tomato puree. The cabbage should be very soft. Finely chop the roots and fry with onions. Fry the flour too. 10 minutes before the end of the stew, add the roots with onions to it, and 5 minutes before the end of the stew, add flour.
- Put the cabbage in a saucepan, add chopped mushrooms, broth and cook for 40-50 minutes until tender. Salt is not necessary.
Before serving, a clove of garlic mashed with salt is added to a plate of cabbage soup.
Note. You can thicken cabbage soup with potatoes or cereals. To do this, cut three potatoes into cubes, separately steam two tablespoons of pearl barley or millet groats until half cooked. Put potatoes and grits in boiling mushroom broth twenty minutes earlier than stewed cabbage.
Lentil soup with dried apricots
A non-standard combination in the soup of lentils and dried apricots quite justifies itself interesting sweet and sour taste. Beautiful in color, red soup is especially good with dried brown bread toasts.
Ingredients:
- a glass of lentils
- 3 l vegetable broth
- one bulb
- garlic
- three tomatoes
- half a cup of washed dried apricots
- 50 ml freshly squeezed lemon juice
- spices - dried thyme and ground cumin
- ground black pepper
Simmer finely chopped garlic, onion and pieces of dried apricots in a saucepan for 7-10 minutes. Put the washed lentils on top, pour everything with broth and cook over low heat for half an hour until the lentils are almost soft.
Add chopped tomatoes, seasonings, salt and pepper to the pan and cook for another 7-8 minutes. Pour lemon juice into the finished dish. Grind half of the soup in a blender, mix with the rest and warm slightly before serving.
Roasted Garlic and Potato Soup
Exclusively interesting soup, winter, warming, fragrant. A strict lean version of the soup does not involve the use of olive oil.
Ingredients:
- 2 heads of garlic
- 4 things. potatoes
- 200 g white bread
- 3 art. l. olive oil
- 1 carrot
- 3 celery stalks
- 1 onion
- 1 leek
- 2 garlic cloves for broth
- 2 bay leaves
- 10 g dill
- 10 g parsley
- 10 peas of allspice
- ground black pepper, salt, spices
- 2.5 liters of water
Cooking
- Start by making vegetable broth. You will need carrots, celery stalks, a couple of cloves of garlic, an onion cut in half but not peeled, a green part of a leek. Put all the listed vegetables in a saucepan, fill it with water, salt and season allspice and bay leaf. Cook the broth over medium heat, after boiling - 30 minutes. At the end, throw in a bunch of parsley and dill and turn off the heat, cover the pan with a lid, let it brew for 5 minutes. Then strain the broth through cheesecloth and discard the vegetables.
- While the broth is cooking, roast the garlic and potatoes. You don't need to peel the potatoes. Wrap each head of garlic in foil, you can sprinkle with olive oil before that. Bake at 180 degrees for half an hour. Ready vegetables remove, peel the potatoes, mash the garlic.
- Bread cut into cubes and fry in a pan in a small amount of oil.
- Heat a tablespoon of oil in a saucepan and fry the rings of the white part of the leek. Add potatoes and garlic puree to the onion. Pour in the broth, boil, lay out the fried bread, pepper, lightly salt, season with your favorite seasonings, for example, French or Italian. Puree the contents of the pot with an immersion blender.
- Pour the hot soup into bowls, you can with croutons and spices (optional).
Lean pickle
In fasting, you should definitely learn how to cook pickle without meat. The soup is illuminating and nourishing, budget-friendly and easy to make.
Ingredients for 2.5 l:
- 1 liter prepared vegetable broth
- 400 ml cucumber pickle
- 4 medium sized pickled cucumbers
- half a glass of barley
- 3 potatoes
- 1 carrot
- parsley and celery roots
- 3 leaves of lavrushka
Note. The saturation of the sour-salty taste of pickle depends on the amount of cucumbers and pickle.
Cooking
- Soak for a couple of hours pearl barley, then drain the water, fill with fresh water (4 cups) and boil. This will take about 20 minutes. muddy water, which was formed during the cooking of barley, drain.
- Boil the broth in a saucepan, put the diced potatoes in it, cook in the boiling broth for 10 minutes. Then add the grated carrots and pickles and cook for another 5 minutes. Pour the brine into the pan, put the barley and bay leaf. Boil everything together for another 10 minutes. Before turning off, you need to adjust the soup for salt. If it turned out too salty, dilute with boiling water.
Put the lentils there, add water and bring it to a boil. Then reduce the heat and put all the spices. Boil the soup with the lid closed. After 10 minutes, put the tomato paste, salt and pepper the soup. Fakes is boiled until the lentils are completely soft, not forgetting to stir. If it turned out to be very thick, the soup can be diluted with boiled water.
The finished fake is served by adding a little wine vinegar. It perfectly sets off the taste of lentils and gives the dish an unusual aroma!
The benefits of lean soups
Lean soups do not contain harmful fats. Their calorie content is low - only 80-150 kcal. Such food is suitable for those who monitor weight and strive not to overeat. At the same time, lean soups are quite satisfying, especially legumes, cereals and mushrooms.
Most lean soups are made from vegetables. And this means that the body receives required amount beneficial vitamins, minerals and fiber. Besides, vegetable dishes significantly improve digestion.
It can be no less diverse than usual. And, of course, Lenten dishes can please gentle and refined, or spicy and tart taste. An example excellent taste And huge variety sweaty dishes can become lean soups-puree.
Delicious lean soup is not such a rarity as it may seem to an ignorant person. And you can cook it from almost any vegetable, and not only vegetables. For example, puree soup mushroom clearing". This soup is made from fresh champignons(they need about 400 g), several large potatoes, large carrot, onion, herbs and spices. Most mushrooms should be finely chopped, but just a few pieces should be left whole, they are useful for decoration ready meal. Potatoes are peeled, finely chopped, put together with mushrooms in a saucepan and poured with water. Then they put it on fire and bring the water in it to a boil, salt it.
While the water is heating, you need to cut the carrots, put them in a pan and fry in vegetable oil. It is necessary to fry the pre-chopped onion. Both are thrown into boiling water, salt and favorite spices are added. When the potatoes are ready, part of the broth is drained from the pan, and the rest is poured into a blender and crushed to a puree state. If the soup is too thick, it is diluted with drained broth. Mushrooms, which were set aside at the very beginning of cooking, must be cut into plastics and fried in oil until pleasant, golden color. Before serving, the soup is poured into bowls and the fried mushrooms are carefully laid on top and sprinkled with herbs.
Based on mushrooms, the most common among others. That is why it makes sense to give another recipe mushroom soup. This time it will be based on porcini mushrooms, 300 g. You need to cut them with plastics, not too thin. Sliced mushrooms should be put in water and brought to a boil. Then the mushrooms are removed from the broth and fried in a pan with grated garlic and a small amount flour. Then the fried mushrooms are transferred back to the broth and boiled again, salt and spices are added, then they are cooled and chopped in a blender.
But mushrooms aren't the only thing lean soups are made from. Quite often, the basis for such soups becomes variety of cabbage. Here, for example, is one of cabbage recipes. For this dish you will need 200 g of broccoli, colored and white cabbage, one bell pepper, tomato, onion, and a can of canned red beans.
All vegetables are chopped and boiled for 20 minutes, then the entire contents of the jar of beans are laid out to them, salted and boiled for about 5 more minutes. It remains only to grind it all in a blender, and the soup is ready.
Another wonderful puree soup cooked from peas. Peas according to this recipe need about a glass. It needs to be soaked in cold water five hours, maybe overnight. An eighth and a half are peeled and cut into strips.
Parsley is also added to the soaked peas and put on fire. When the water boils, the power is reduced to a minimum and left to cook until tender, on average about 1.5 hours.
While the peas are cooking, it is necessary to peel and cut the onion and carrot and fry them in a pan. When the peas are ready, fried onions and carrots are added to it, mixed and left to cook for another 5 minutes. The resulting mass in a blender is brought to a puree state, poured back into the pan and brought to a boil again, after which the soup remains only to cool and you can serve on the table.
Finally, cut 800 g pumpkin, 300 g carrots and 2 onions into medium-sized pieces. The garlic cloves are cut into two or three parts. All vegetables are fried sunflower oil within 5-7 minutes. Then the vegetables are poured with a liter of water. Grated fresh ginger, a root about 5 cm long and salt. The pan is put on the stove and the soup is boiled for about 15 minutes. Then the vegetables are chopped in a blender and 100 ml of 20% cream are added to the soup.
It remains to be hoped that after this article, lean mashed soups will become at least a little more popular.
Mashed Potato Soup in bread
Three simple ingredients, a few simple manipulations and a velvety potato soup with an unusual aroma of baked garlic is ready. Let's serve it in a crispy half rye bread and sprinkle with green onions. Both tasty and beautiful!
Ingredients:
1 head of garlic
1 st. spoon + 1 teaspoon olive oil
2-3 leeks
6-8 medium red potatoes
1 liter vegetable stock or water
salt, pepper - to taste
4–5 st. tablespoons frozen or canned corn(may not be added)
1–2 loaves of rye bread (depending on the number of people)
green onions - for decoration
How to cook:
Heat the oven to 200°C. Peel the head of garlic from the top husk. Cut off the top by 2-3 mm. Lubricate 1 tsp. olive oil, wrap in foil and place in the oven for 35-40 minutes.
Remove the garlic, do not turn off the oven. In a large saucepan, heat 1 tbsp. olive oil, add chopped leeks and sauté for 3-4 minutes until soft.
Add diced potatoes and broth/water. Bring to a boil, reduce heat and simmer for 10-15 minutes until potatoes are tender.
Remove from heat, add roasted garlic cloves, salt, pepper and beat with a blender until smooth. Add corn and stir. Cut a loaf of bread in half, remove the pulp.
Bake in the oven for 15-20 minutes, the crust should be lightly browned. Pour soup into prepared bread bowls, garnish with green onions and serve immediately.
Tomato soup with beans
Tomato soup with beans
This thick tomato soup has not only a bright appearance, but also taste. Nutritious, flavorful, crunchy garlic croutons and spicy notes, the soup reminds of sunny Provence and the approaching summer.
Ingredients:
1 large onion
2 tbsp. a spoonful of olive oil
2 garlic cloves
1/4 teaspoon red chili pepper
3–4 tbsp. spoons of tomato paste
1 can (450 g) chopped tomatoes own juice
2 teaspoons Provence herbs
1 can (420 g) white beans in their own juice
1 liter of water
1.5 st. spoons of sugar
1.5 st. tablespoons white wine vinegar
salt and black pepper - to taste
Garlic croutons:
2–3 tbsp. spoons of olive oil
2-3 garlic cloves
half French baguette or a whole ciabatta
salt - to taste
How to cook:
Heat oil in a large saucepan over medium-high heat. Add finely chopped onion, saute for 5 minutes. Add finely chopped garlic and chili, fry for another 1-2 minutes until golden brown.
Add tomato paste and sauté, stirring, for 1 minute. Add chopped tomatoes and Provencal herbs. Drain liquid from beans and rinse well.
Pour water into a frying pan and bring to a boil. Then add beans and cook for 10-15 minutes. Add sugar, vinegar, salt and black pepper.
Cover and leave for 10 minutes. For croutons, heat the oven to 200°C. In a bowl, mix olive oil and crushed garlic. Cut the bread into medium cubes, add to the bowl and mix well.
Salt to taste. Place on a baking sheet and cook for a few minutes until golden brown. Serve the soup with garlic croutons.
Spicy vegetable soup with rice
Spicy vegetable soup
This is another fun vegetable soup. Its secret lies in the combination of the warming spiciness of chili peppers with a light lemon sourness. Rice will make the stew even more rich and nutritious.
Ingredients:
1 large onion
2-3 garlic cloves
2 medium carrots
2 celery stalks
2 teaspoons dry thyme
0.5 teaspoon dry chili pepper
3 leeks
2.5 l vegetable broth
1 can (450 g) tomatoes in their own juice
2–3 tbsp. rice spoons
salt, pepper - to taste
1 st. spoons of lemon juice
How to cook:
Heat olive oil in a large saucepan over medium-high heat. Finely chop the onion and saute for 5 minutes, add finely chopped garlic and fry for another 1 minute.
Add carrots and celery, randomly chopped, thyme, chili and leek, cut into rings. Keep on fire for 3-4 minutes, stirring constantly.
Pour in the broth, tomatoes along with the liquid (if they are whole, cut) and washed rice. Bring to a boil and reduce heat to medium-low.
Boil for about 30 minutes. Add salt, pepper and lemon juice. Serve immediately.
Mushroom soup with sauerkraut
Mushroom cabbage soup
“Where cabbage soup is, look for us there too,” they used to say in Rus'. These thick, rich, with a marvelous aroma of porcini mushrooms and a rich sour taste, cabbage soup will help diversify your Lenten table. They become much tastier the next day.
Ingredients:
7-9 dry porcini mushrooms
0.5 liters of warm water
1 st. tablespoons of vegetable oil
2 medium onions
500–700 g sauerkraut
2 liters vegetable or mushroom broth
1 large potato
1 bay leaf
peppercorns - to taste
dill - to taste
4 garlic cloves
salt - to taste
How to cook:
Soak mushrooms in warm water for 30 minutes. Strain the water and set aside. Mushrooms cut into small cubes. Heat vegetable oil in a frying pan.
Fry finely chopped onion for 5 minutes. Add cabbage to the onion, reduce heat and simmer for 15 minutes. Add mushroom water, mushrooms and diced potatoes to the broth.
Cook for 10-15 minutes. Add bay leaf, peppercorns, salt, cook for another 10 minutes. Put cabbage and onion in a saucepan with soup, bring to a boil.
Add dill and finely chopped garlic. Remove from heat and cover with a lid. Ideally, cabbage soup should be infused for 12 hours before serving.
Vegetable noodle soup
Vegetable soup with noodles
Noodle soup has been familiar to us since childhood. IN classic version he is preparing for chicken broth with the addition of pieces of meat. Today we will introduce you to lean version. It will appeal to both children and adults. You can add fried tofu cubes if you like.
Ingredients:
1 medium onion
1 st. a spoonful of olive oil
0.5 teaspoon dry thyme
3 medium carrots
2 celery stalks
2.5 liters vegetable broth
1 bay leaf
1 cup small noodles
salt, pepper - to taste
fresh dill or parsley for garnish
How to cook:
Heat olive oil in a large saucepan over medium heat. Fry the onion for 5 minutes until golden brown. Add thyme and stir.
Cut carrots and celery in any shape. Add to the onion and fry for 1-2 minutes. Pour in the broth and bring to a boil over medium-high heat.
Add bay leaf to soup and reduce heat to medium. Add the noodles and cook for about 10 minutes until al dente (depending on the variety).
Add salt and pepper to taste. Sprinkle with herbs and serve.
Thick soup with lentils
Thick soup with lentils
Aromatic roasted vegetables, thick lentil stew with cumin and fresh cilantro - this bright trio comes together in one pan to become delicious guest on your dining table. Spicy notes of zira create a festive oriental mood. Soup for true gourmets!
Ingredients:
1 big eggplant
1 red Bell pepper
1 green bell pepper
1 bulb
4 garlic cloves
2 tbsp. spoons of olive oil
1 can (450 g) tomatoes in their own juice
200 g red lentils
1 teaspoon of zira
1 l vegetable broth
salt, pepper - to taste
0.5 bunch cilantro or parsley - for decoration
How to cook:
Cut the eggplant into small cubes, salt and put on paper towel. Leave on for 30 minutes, then rinse cold water and dry.
Heat the oven to 220°C. Cut peppers and onions into small cubes. Finely chop the garlic. Put the pepper, onion, garlic and eggplant on a greased olive oil(1 tbsp) baking sheet.
Drizzle remaining oil on top and stir. Roast vegetables for 20-30 minutes, until golden brown. IN large saucepan fold the tomatoes, washed lentils and cumin, previously crushed in a mortar.
Add to broth and bring to a boil over medium-high heat. Reduce heat, cover and simmer for 20-30 minutes until the lentils are tender.
Add roasted vegetables, salt, pepper and stir. Serve with chopped herbs.
Solyanka
Solyanka or villager - classic dish Russian cuisine. Today we will cook a hodgepodge in vegetable broth without meat. Sauerkraut, olives and capers create a rich sour-salty taste, while crushed garlic and cilantro give the hodgepodge a spicy note. The perfect addition the soup will be fresh rye bread.
Ingredients:
400 g sauerkraut
2–3 tbsp. tablespoons of vegetable oil
1 large onion
2–3 tbsp. spoons of tomato paste
2 pickles
2 l vegetable broth
1-2 teaspoons capers
4-5 olives (preferably with lemon)
2-3 garlic cloves
0.5 bunch cilantro
salt, pepper - to taste
How to cook:
Pour over sauerkraut boiling water. After a few minutes, drain the water, squeeze the cabbage thoroughly. Heat vegetable oil in a large frying pan.
Add cabbage, simmer over medium heat for about 10 minutes, stirring constantly. Let the cabbage brown slightly. Add finely chopped onion and simmer for another 5 minutes.
Introduce tomato paste and cucumbers, cut into small cubes, heat for another 2-3 minutes until a strong pleasant aroma appears.
Pour in the broth, bring to a boil over medium-high heat. Boil 10 minutes. Rinse the capers, cut the olives into rings. Add to soup and cook for another 5 minutes.
Put crushed garlic and finely chopped cilantro in a hodgepodge, salt and pepper to taste. Bring to a boil, remove from heat and cover.
Let it brew for at least 30 minutes.
Watch the video recipe - real French onion soup perfectly diversifies Lenten menu, only croutons with cheese will need to be replaced with regular ones!
Loading...
