Vegetable soup: recipes with photos. Lean soups - recipes with photos Lean soup from fresh vegetables

Lean vegetable soup is eaten not only by vegetarians, but also by people who fast. I think that this soup recipe will replenish the culinary collection of this category of people.
Content:

Lean vegetable soups are always quick to prepare, they turn out tasty and light, and most importantly, they are very healthy. Most of these soups are prepared according to the same technology, varying the ingredients, reducing and increasing their quantity and replacing seasonings. Serving vegetable soup to the table, croutons or pies will be an ideal accompaniment.

Features of cooking lean soup

You can cook vegetable soups both on water and on pre-prepared vegetable broth or broth. If desired, the soup can be thickened with cereals (rice, millet, oatmeal, semolina, buckwheat), noodles, vermicelli, or put dumplings and crackers. After adding cereals, more “tender” vegetables are placed in the pan: tomatoes, cucumbers, cabbage, bell pepper, zucchini, pumpkin, green pea, eggplant, etc. At the end of cooking the soup, seasonings are added: garlic, parsley, salt, green onions, dill ... In addition, some vegetable soups are good in chopped and mashed form. Thus, by varying the seasonings and ingredients of the soup, you can always get a new dish. The selection of products depends on your imagination and desire.

Benefits of Lean Soups

Quickly absorbed by the body;
Stimulate digestion;
Normalize blood pressure;
Increase appetite;
Warm;
Puree soups are indicated for people with diabetes and stomach diseases.

Calorie content per 100 g - 18 kcal.
Servings - 4
Cooking time - 30 minutes

Ingredients:

Tomato - 1 pc.
Carrot - 1 pc.
Celery root - 250 g
Brussels sprouts - 200 g
Onion - 1 pc.
Bay leaf - 2 pcs.
Allspice peas - 5 pcs.
Salt - to taste
Black ground pepper - to taste

Preparing lean vegetable soup

1. Cut off the necessary piece from the celery root, peel it and scrape out all the dubious notches and pits. Then wash and cut into small cubes about 5-7 mm. Store the rest of the celery in the refrigerator.

2. peel, wash and cut like celery? cubes of 5-7 mm. So that the onion does not sting your eyes, periodically moisten the knife with cold water.

3. peel, wash under running water and cut the same size as the previous vegetables.

4. Brussels sprouts can be left whole, or finely chopped, this is a matter of taste.

5. Wash the tomato and cut into small cubes, observing the proportion of the previous products.

step by step recipe with photo

Lean vegetable soup is an easy-to-make lunch dish that is suitable not only for a lean diet, but also for any other day. If meat broths are contraindicated for someone, then such a soup is what you need. Also suitable for a children's table. The vegetable component can be different - for example, you can add it to soup Bell pepper, tomatoes, zucchini, cauliflower and broccoli. Well, that's not counting the basic ingredients - potatoes and fried carrots and onions.

Ingredients

1 sweet pepper
1 carrot
1 small onion
2-3 potatoes
2 tbsp. l. frying oils
1.5 liters of water
1/2 tsp salt
spices and spices to taste

Cooking

1. Put water on the stove to boil and start preparing vegetables. Sweet pepper (both fresh and frozen will do), cut into small pieces. The stem and seeds must be removed.

2. Peel the onion, carrot, finely chop the onion, chop or grate the carrot.

3. Peel the potatoes and cut into cubes or cubes. As soon as the water in the pan boils, you can throw potatoes into it.

4. Heat the oil in a frying pan and fry the onion, carrot and bell pepper over low heat. Literally after 5 minutes, the vegetables can be transferred to the pot with the future soup.

Lean vegetable soup it turns out very tender, fragrant and dietary. Now many people adhere healthy eating and the recipe for lean vegetable soup will surely interest many.

Almost all vegetables for soup, except for carrots, onions and potatoes, I used frozen ones. I have home-frozen bell peppers and tomatoes, and purchased cauliflower, broccoli and green peas.

I don’t really like mashed soups, but if you wish, nothing prevents you from chopping the finished soup with a blender and you will get an excellent dietary soup that is suitable even for small children.

For the preparation of any soups, and especially vegetable ones, it is very good to use juice, which is usually poured from a can of canned peas or corn. I freeze it in disposable plastic containers and then use it as needed.

vegetable soup recipe

The ingredients are designed for a 4.5 liter pot and the soup is quite thick. In fact, you can change the amount of vegetables to your taste. I love sour soups, so I add a lot of tomatoes.

onion - 2 medium heads;
carrot - 1 piece;
sweet pepper - 1-2 pieces;
tomatoes - 3-4 medium fruits;
potatoes - 2-3 medium tubers;
cauliflower and broccoli - 200 grams each;
frozen green peas - 100-150 grams;
garlic - 3-4 cloves;
salt, pepper, spices - to your taste;
vegetable oil for frying.

lean soup

So let's start cooking. All soups, with rare exceptions, I cook in one container, i.e. I do the frying immediately in a saucepan, not in a frying pan.

We clean and cut the onion. In vegetable soups, I do not chop the onion very finely. We put the onion in a saucepan in preheated vegetable oil and simmer for just a couple of minutes over medium heat.
At this time, we clean and grate the carrots on a coarse grater and add it to the onion to stew. No need to fry, just let the vegetables in.
Bulgarian pepper, I have it frozen and chopped. If you have a whole pepper, then you need to remove the seeds and cut it into strips or cubes. Add pepper to the pot.
Next comes the tomatoes. It is advisable to remove the skin from them, cut into cubes and also send to the pan. After adding tomatoes. cover the pot with a lid so that the juice from the vegetables does not evaporate.
When the tomatoes give juice, add the peeled and chopped potatoes, pour boiling water and cook the soup until the potatoes are ready.
Add broccoli and cauliflower, making sure the cabbage doesn't overcook.
Add frozen green peas, spices, garlic, salt and remove from heat and let the soup brew. The peas are very tender and they will come.

Lean vegetable soup ready! It is good to add your favorite finely chopped greens to the soup.

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Due to the absence of a meat component, this liquid dish can be served both hot and cold, so it will perfectly warm in winter and refresh in summer. Being low calorie and dietary product, this culinary product carries a huge biological and energy value. Moreover, depending on the ingredients included in the lean vegetable soup, you can change both its taste and the effect on certain functions and systems of the human body. But still the main beneficial features this first course remain unchanged.

Positive impact on gastrointestinal tract and exchange processes.
Easy digestion and assimilation of its constituent substances.
Cleansing the body of toxins and toxins.
Saturation of cells with vitamins and minerals.
It promotes weight loss, because with a low calorie content, the fiber that is part of vegetables swells in the stomach and leaves a feeling of satiety for a long time.

You can cook lean vegetable soup from any herbal ingredients, of course, it is better to use fresh seasonal products, but in winter you can resort to frozen and even dried vegetables (after soaking them in water). It is necessary to lay all the ingredients of the first dish in boiling water, so they will retain more vitamins and other useful substances. I advise you to give preference culinary product with sliced rather than mashed vegetables, since chewing food contributes to a longer contact with saliva, which prepares it for splitting in the stomach and contributes to better absorption by the human body.

Cooking lean vegetable soup will not take you much time and consists of simple and understandable steps. All you need to do is chop and boil all the vegetables in a large amount of water. But even this process has its subtleties - the ingredients must be added to the pot in a certain order, depending on the cooking time of each.

Therefore, below I have given you the exact step by step instructions preparing this wonderful culinary dish…

Nutritional value of the dish per 100 gr.

BJU: 1/1/5.

Kcal: 30.

GI: low.

AI: low.

Cooking time: 25 min.

Servings: 13 servings (250 g each) .

Dish ingredients.

Water - 2 liters.
Zucchini - 100 g.
Broccoli cabbage - 100 g.
Cauliflower - 200 g.
Green peas - 50 g.
Sweet pepper - 100 g.
Green beans - 100 g.
Tomatoes - 100 g.
Carrots - 100 g.
Potato - 300 g.
Onion - 100 g.
Salt - 8 g (1 tsp).
Spices - 4 g (1 tsp).
Greens - optional.
Sunflower oil (for frying) - 20 ml (2 tablespoons).

Recipe.

Let's prepare the ingredients.

I took all the vegetables that I found in my refrigerator, and added green beans and peas to them. Half of them were fresh - potatoes, carrots, sweet peppers, tomatoes, onions and feather onions, the rest were frozen (nothing needs to be thawed first).

We wash fresh vegetables and herbs under the tap. Carrots, potatoes and onion peel off the skin. Remove seeds and stalk from sweet peppers.

I have frozen zucchini, young, with small seeds and already peeled. If you use a fresh product, you need to remove the peel and large seeds from it.

Put a pot with 2 liters of water on the highest heat. Bring the liquid to a boil.

Cut potatoes into medium cubes.

Chop the onion.

Fry vegetables in a hot skillet sunflower oil for 3 minutes until soft. We make sure it doesn't burn.

We rub the carrots on a fine grater.

Add the orange product to the onion, fry, stirring occasionally, for 3 minutes.

In the meantime, the water boils, add chopped potatoes to it. Cook for 5 min.

Cut the tomato into a medium dice.

Add chopped tomato to the frying, turn down the heat to medium.

Immediately proceed to cutting the sweet pepper - straws or sticks.

Add it to the pan, continue to fry the vegetables until soft, about 5-10 minutes.

Add the cauliflower to the boiling potato broth. We are waiting for the liquid to boil again.

Cut the zucchini into medium cubes.

Add salt (1 tbsp) and spices (1/2 tsp) to the soup. Cover it with a lid and simmer over low heat until the potatoes are soft (about 5 minutes).

We lay out the ready-made lean vegetable soup on plates, sprinkle with finely chopped herbs and invite the family to the table.

I'm sure everyone will be happy to taste this delicious, fragrant, colorful dish, which can not only satisfy hunger, but also cheer up with its iridescent look.

Bon Appetit!

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Content

For anyone who is looking after their health, fasting or planning to lose weight, vegetable soups are a great option for a variety of diets. There are a huge number of recipes with photos on how to cook a delicious vegetarian, dietary, nutritious with meat, cream soup or italian minestrone with pasta.

Benefits of vegetable soups

First courses with ingredients of plant origin are a healthy food with a high content of fiber, which has a positive effect on human health. Soup on vegetable broth has a positive effect on metabolic processes, improves intestinal motility, is easily digestible, and has a low calorie content. Cooking soups from fresh seasonal vegetables is very important. After heat treatment, the ingredients are much better absorbed than in raw form, therefore they are suitable for adults and children.

What are the benefits of vegetable soup? Including it in the diet helps cleanse the body of toxins, saturate it with vitamins, and reduce weight. This is explained by the properties of individual products:

Carrots contain a lot of carotene, minerals, vitamins C, B, D, E.
Cabbage is one of the main sources of beta-carotene, in addition, it contains a lot of potassium, calcium, iron, vitamin C, E.
Potatoes contain magnesium, sodium, iron, potassium, vitamins C, B, folic acid.
Onions and green onions contain valuable substances that contribute to the normalization of work thyroid gland, heart, blood vessels.

Vegetarian soups

Currently, many people have decided to give up food of animal origin and prefer vegetarianism. There are a huge number of delicious first courses that are made from lentils, cabbage, broccoli, celery, potatoes and other ingredients. Vegan soups are boiled in vegetable broth, adding vegetable oil. You should not take bouillon cubes for them; it is better to use natural seasonings from herbs and inflorescences.

For weight loss

One of better ways lose weight is the inclusion in the diet of first courses from herbal products. This soup can quickly saturate the body, consuming a few calories. The dietary option is prepared without frying, animal fats, packaged seasonings, sugar. This method of losing weight is considered very effective, because the first dishes saturate the body well due to the fiber content and it is not particularly necessary to prepare for a diet. However, this option is not suitable for those who do not like broths and soups.

meatless vegetable soup recipes

Many housewives are used to cooking rich meat broth, which is seasoned with vegetables and turned into soup. However, the first course is not necessarily boiled with meat or contains a lot of sodium. Some recipes for delicious vegetable soups do without chicken or beef. The broth for such a dish is prepared from canned celery with onions, mushrooms or cabbage. Ready-made broth, if desired, can be frozen and stored for up to three weeks.

How to cook vegetable broth:

Take celery root, carrots, onions and leeks, 100 g each.
Everything is washed well, cut into pieces.
The ingredients are placed in a saucepan, poured with water.
Bring the broth to a boil over high heat.
Boil for about 30 minutes, reducing the flame.
The mixture is filtered.

from cabbage

This recipe is suitable for children and adults. Soup in vegetable broth with cabbage will help unload the body, because it has a low calorie content. In addition to dietary properties, it is worth noting that this dish will be useful for patients with gastritis or pancreatitis, patients after long-term treatment or surgery. As a basis, you can take celery broth or mushroom broth.

Ingredients:

cabbage - 1 head;
tomato - 1 pc.;
sweet pepper - 2 pcs.;
carrots - 2 pcs.;
onion - 2 pcs.;
vegetable broth - 5 l.

Cooking method:

Chop vegetables.
Boil the broth.
Add food to the pot.
Boil vegetables until soft.
Serve soup topped with white yogurt.

Vegetable cream soup

A very original and tasty first dish of a creamy consistency is obtained. Many housewives know how to cook vegetable soup using various ingredients. You can serve the dish with crackers, toasted pumpkin seeds or cream to add richness and improve taste. For weight loss, vegetable soup is better to cook lean, without animal products. The introduction of spices and seasonings is allowed, if it is not a children's soup.

Ingredients:

pumpkin - 650 g;
olive oil - 50 g;
potatoes - 3 pcs.;
water - 0.9 l;
lemon juice - 30 ml.

Cooking method:

Pumpkin and potatoes are peeled, cut into cubes.
Separately, boil the vegetables until tender.
Beat the boiled pumpkin and potatoes with a blender.
Connect two bases together.
Add lemon juice, olive oil.
Bring the soup to a boil.

In a slow cooker

For those who track the calorie content of all dishes, prepare baby food (it is introduced from 12 months old) or think over a lean menu, it is recommended to cook a delicious vegetable puree soup in a slow cooker. Garlic, herbs, yogurt are suitable for dressing. If desired, the soup can be served with crackers or spices. You can cook the first course with the addition of meat, in which case it is laid along with other products.

Ingredients:

potatoes - 1 pc.;
carrots - 1 pc.;
onion - 1 pc.;
cauliflower - 6 small inflorescences.

Cooking method:

Rinse all products, cut into pieces, place in a multicooker container.
Add water to cover all ingredients.
Turn on the "Cooking" or "Extinguishing" mode (while the cooking time should be about 25 minutes).
Transfer the products to the pan, beat with a blender until a homogeneous puree is obtained.
Pour into bowls, top with cream, yogurt or butter.

With zucchini

In the harvest season, you should definitely cook an original soup for the whole family in vegetable broth with the addition of various components. This great option for the children's menu, suitable for nutrition during gastrointestinal disorders and weight loss, because zucchini is well absorbed and does not cause allergies. How to cook soup with zucchini and vegetables is described in the following. step by step recipe with photo.

Ingredients:

potatoes - 4 pcs.;
small zucchini - 1 pc.;
onion - 1 pc.;
sweet pepper - 1 pc.;
tomato - 1 pc.;
green onion - 4 feathers;
sunflower oil.

Cooking method:

Peel the potatoes, cut into cubes, put to boil.
Peel onion, cut, fry in a pan.
Peel the pepper, chop, add to the onion, simmer for a few minutes.
Wash, cut the tomato into slices, add to the frying.
Stew foods until a homogeneous red mass is formed.
Peel the zucchini, cut, add to the pan with potatoes, cook for 5 minutes.
Add vegetable frying to the soup, bring everything to a boil, cook for 3 minutes.

Diet with broccoli

It is difficult to find a more sparing food than vegetable first courses. As a rule, this is a low-calorie food that is rich in valuable vitamins, easy to digest, and contains a lot of fiber. Broccoli is an ideal product for a diet menu. It contains amino acids, carbohydrates, proteins. In the process of making soup with broccoli, you can use different ingredients: asparagus, potatoes, beans, green peas, carrots. Below is the recipe diet soup on vegetable broth from the photo.

Ingredients:

broccoli - 360 g;
celery - 170 g;
leek - 35 g;
garlic;
potatoes - 350 g;
carrots - 180 g;
onions - 1 pc.;
vegetable broth - 1.6 l.

Cooking method:

Peel and put the onions, carrots and celery into the pan.
Boil food in water, when it boils, reduce the heat.
Cook the broth for 25 minutes.
Divide the broccoli into florets, chop the stem.
Peel potatoes, cut.
Cut the vegetables from the broth into pieces.
Put everything in a saucepan, pour in the strained vegetable broth.
Boil everything together for about 8 minutes.

Without potatoes

Among all the vegetables in the garden, one of the most high-calorie is potatoes. To make the dish dietary and low-calorie, it is recommended to do without this root crop during the cooking process. Lean soup without potatoes can be cooked from cabbage, tomatoes or zucchini. Below is a recipe for the original first course, which is suitable for all those who are losing weight and observing church fasting.

Ingredients:

tomatoes - 200 g;
Bulgarian pepper - 1 pc.;
rice - 50 g;
olive oil;
basil;
garlic.

Cooking method:

Put the rice to boil in a saucepan, adding 1.5 liters of water.
Peel the pepper, chop, add to the rice after 20 minutes.
Wash the tomato, cut it, sprinkle with oil, send it to the oven for half an hour.
Leave a part of the baked tomatoes, and beat the second part with a blender in a puree.
Add the resulting mixture to the pot with rice, bring the soup to a boil.
Serve with roasted tomato slices.

In meat broth

Many housewives traditionally prepare their homemade first courses with the addition of chicken, meatballs, and turkey. At the same time, vegetable soups in meat broth are not necessarily high-calorie and unhealthy foods. This dish can be pampered by adult family members and children, adding to it processed cheese, champignons, vermicelli or beaten chicken egg. Beef or broth is very useful, especially after illness, operations, poisoning. On their basis, dietary and rich first courses are prepared.

In chicken broth

If you want your soup to combine all the benefits of vegetable ingredients and nutritious chicken broth Then be sure to try this recipe in your kitchen. This first dish can be prepared for the whole family every day, because it turns out to be light, dietary, nutritious and healthy. Chicken soup with vegetables is cooked very quickly, even novice housewives can handle the recipe.

Ingredients:

zucchini - 200 g;
chicken breast - 2 pcs.;
cauliflower - 200 g;
potatoes - 3 pcs.;
onion - 1 pc.;
carrots - 1 pc.;
tomato paste - 2 tablespoons.

Cooking method:

washed chicken breasts under running water, leave to dry.
Put the meat in a saucepan with water, put on the stove, bring to a boil.
Add the peeled onion to the pot.
When the chicken is cooked, take it out of the broth, cool, cut into fibers.
Onions are no longer used, the broth is filtered through a sieve.
Wash, peel, grate carrots.
cauliflower washed, finely shredded.
The broth is put on fire, salted, spices are added, brought to a boil.
Prepared vegetables are thrown into the boiling liquid.
Wash, peel, cut potatoes.
Add meat with potatoes, tomato paste to the pan.
15 minutes before the end, add peeled and diced zucchini.
The finished soup is poured into bowls, served with herbs and sour cream.

with turkey

To get the first dish with a rich taste, you should use the following recipe. Soup with turkey and vegetables is sure to please all households and guests. The dish turns out fragrant, tasty, appetizing, satisfying. This is a great option for baby food, because turkey is hypoallergenic and easily digestible meat. You can serve the soup with sour cream and herbs, but before that it is recommended to insist it for 15 minutes.

Ingredients:

turkey drumstick - 450 g;
leek - 1 stalk;
potatoes - 1 pc;
carrots - 1 pc.;
butter - 50 g;
canned corn - 100 g;
broccoli - 200 g;
canned beans - 100 g;
tomato paste - 2 tablespoons.

Cooking method:

Bouillon is brewed. To do this, the turkey is placed in a saucepan, poured with water, put on the stove. Cook for about 1 hour, then add bay leaf, spices. After 15 minutes, the meat is pulled out of the pan, the broth is filtered.
The turkey is cut into portions, placed in a saucepan with strained broth.
Vegetables are washed, peeled, cut. Potatoes - in cubes, carrots in strips, leeks - in rings.
The potatoes are placed in a bowl.
Fry carrots and onions in a pan for 5 minutes.
Add tomato paste to the frying, cook for another 2 minutes.
Beans, corn, frying, broccoli are added to the pan.
Boil for about 10 minutes.

Some mistakenly believe that only first courses with the addition of meat can be tasty. However, sometimes it is useful to unload the body by eating plant foods. A delicious lean vegetable broth soup with cereals can turn out to be no less nutritious, delicious and appetizing if cooked correctly. Experienced chefs recommend adding legumes and mushrooms to such dishes to increase their nutritional value. In addition, do not forget about frying in vegetable oil. Oats, buckwheat, wheat will make vegetable broth soup more nutritious, healthier and more satisfying.

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Vegetable soup: recipes with photos