First courses have long been recognized as an integral part of any meal. They fill the body with valuable vitamins, improve the functioning of the digestive system and even help to lose weight. In today's article, we will take a closer look at a few popular recipes for light diet soups.
General recommendations
To prepare hot low-calorie soups, you can use filtered water or light chicken broth. The selected liquid base is brought to a boil, and then supplemented with raw or passivated vegetables. The less they are boiled, the more valuable vitamins remain in the finished dish.
In a soup designed to combat excess calories, it is recommended to add celery, spices and hot spices. Depending on the selected recipe, potatoes, pumpkin, broccoli, kohlrabi, thin-skinned young squash, onions, carrots, tomatoes, mushrooms, white cabbage or cauliflower are sent to the general pan in a certain sequence. Next, the finished soup is ground through a sieve or served unchanged.
With pumpkin and apple
Due to its unique composition, this first dish has a positive effect on the whole body. Vitamin T contained in pumpkin regulates the digestive tract, and the concentration of iron and fiber present in it helps to speed up metabolism. To cook four servings of this creamy soup, you will need:
- 4 cups of broth (chicken).
- Small pumpkin.
- Medium onion.
- Green unsweetened apple.
- 2 tbsp. l shabby ginger.
- Salt, herbs, peppers and olive oil.
To play this recipe for diet soup, the photo of which is located just above, you need to start with pumpkin processing. It is peeled, washed, chopped, salted, peppered, sprinkled with olive oil and baked at 190 ° C. After forty minutes, the orange pulp is transferred to a pan in which there is already onion, passaged with the addition of ginger and grated apple. All this is poured with broth, mashed with a blender, brought to a boil and decorated with greens.
With potatoes and tomatoes
Those who plan to lose a couple of extra pounds can be advised to focus on another interesting recipe. Diet soup, a photo of which can be viewed in this article, is characterized by low energy value and high fiber content. In addition to everything, it permanently eliminates the feeling of hunger and allows you to do without harmful daily snacks. To prepare six servings of such a dinner you will need:
- 4 potatoes.
- 3 tomatoes.
- 1 tbsp. l flour.
- 2.5 liters of filtered water.
- Medium-sized carrots.
- Medium onion.
- A head of cauliflower.
- Salt, herbs, peppers and olive oil.
Peeled potatoes are cut into slices and boiled in salted boiling water. Twenty minutes later, add to it a frying, consisting of olive oil, onions, carrots, flour and blanched chopped tomatoes. All this is salted, peppered and languished over low heat a little less than a quarter of an hour. At the final stage, the contents of the pan are mashed and sprinkled with herbs.
With lentils and spices
This light diet soup has a spicy taste and amazing aroma. Seasonings present in its composition help regulate metabolic processes, and lentils control appetite. To prepare such a dinner you will need:
- 5 cups of water.
- 2 cups lentils.
- 2 juicy carrots.
- 2 cloves of garlic.
- 3 ripe tomatoes.
- 2 tbsp. l shabby ginger.
- 1 tbsp. l tomato paste.
- 1 tsp paprika.
- ½ tsp. cinnamon and coriander.
- Small onion.
- Salt, olive oil and pepper.
Carrots and onions are passaged in a pre-greased pan, and then supplemented with crushed garlic, ginger, tomato paste and spices. In just a minute, washed lentils, peeled pieces of tomatoes and water are sent to the general container. All this is salted, peppered and boiled over the lowest heat for about forty-five minutes.
With celery and cabbage
This light vegetable diet soup will be a real find for those who adhere to the basic principles of vegetarianism. Due to the presence of celery, it has a pronounced fat-burning effect and perfectly fights excess weight. To prepare several servings of such a dinner, you will need:
- 2 l of filtered water.
- 500 g of raw cabbage (white cabbage).
- 30 g of root celery.
- 2 ripe tomatoes.
- Large carrots.
- Medium onion.
- Fleshy bell peppers.
- Clove of garlic.
- Salt, olive oil, paprika, curry and herbs.
Finely chopped cabbage and chopped celery are sent to a pot filled with boiling water. After some time, a dressing made from carrots, onions, sweet peppers, chopped tomatoes and crushed garlic is also added there. All this is salted, seasoned and boiled until soft vegetables. The finished dish is sprinkled with chopped herbs and poured into plates.
With fish and rice
Those who prefer Japanese cuisine and seek to lose weight will surely enjoy this simple recipe. A delicious diet soup, the photo of which arouses appetite, is very popular among oriental girls and has already established itself as an excellent fat burner. To prepare it, you will need:
- 1.5 liters of filtered water.
- 150 g of sea kale.
- 1/3 cup rice.
- The carcass of low-fat marine fish.
- Onion head.
- Egg.
- Soy sauce and spices.
The washed rice is poured into boiling water and boiled until half cooked. Then, chopped fish, seaweed and onions marinated in spices and soy sauce are added to it alternately. At the final stage, the soup is supplemented with a beaten raw egg and after a couple of minutes removed from the stove.
With carrots
Fans of bright creamy first courses will certainly not refuse to replenish their piggy bank with another simple recipe for a delicious diet soup. In the photo of the treat itself, you can take a look a little later, but for now we’ll deal with its composition. To prepare such a dinner you will need:
- 2 l of filtered water.
- 3 juicy carrots.
- 2 cloves of garlic.
- 3 tbsp. l soy sauce.
- Small onion.
- Medium Potato.
- Parsley, dried basil and fresh herbs.
Preparing this easy diet soup is quite simple. First, the vegetables are peeled, washed and cut. Pieces of carrots and potatoes processed in this way are poured with water, supplemented with onions and parsley, and then placed on the stove and cooked until cooked. Softened vegetables are mashed and seasoned with garlic, soy sauce, basil and chopped herbs.
With vegetables and kefir
Those who like cold first courses can be advised to try to reproduce the following recipe for a light diet soup, the photo of which does not convey its unique taste. To do this, you will need:
- 300 g of radish.
- 500 ml of natural yogurt.
- 2 cups low calorie kefir.
- Fresh cucumber.
- Salt, white pepper and any greens.
This lightweight diet soup is cooked without the use of a stove. Sour-milk products are intensively processed with a blender. The resulting liquid is supplemented with radish circles, peeled grated cucumber, salt, white pepper and chopped herbs. Ready soup is briefly placed in the refrigerator and only then served on the table.
With zucchini
Another option that everyone can independently do will be very useful for women who are watching their figure and trying to eat not only correctly, but also varied. A simple recipe for a delicious diet soup, the photo of which will be presented a little below, involves the use of specific components. Therefore, before starting the process, be sure to check whether there is in your house:
- 125 canned peas.
- 250 ml skim milk.
- 3 cups vegetable stock.
- 1 tbsp. l flour.
- Egg.
- Zucchini.
- Carrot.
- Potato.
- Salt, water, and olive oil.
Carrots, potatoes and zucchini are separately boiled in a small volume of water. As soon as they soften, they are separated from the liquid, mixed with canned peas and mashed in puree. The resulting mass is diluted with a sauce made from milk, broth, salt, eggs and flour, and then brought to a boil, sprinkled with herbs and served for dinner.
With turnips and cabbage
This aromatic and low-calorie soup will add variety to the diet menu. It has a light, refreshing taste and relatively low energy value. To cook it, you will need:
- 200 ml of vegetable broth.
- 150 g of raw cabbage (white cabbage).
- Turnip.
- Medium-sized carrot.
- Olive oil, rock salt and herbs.
This is one of the most interesting and simple recipes for preparing a dietary light soup. To begin with, carrots and turnips are peeled, rinsed under a tap, cut into small pieces and passaged in a heated greased pan. Browned vegetables are poured with salted broth, supplemented with finely chopped cabbage and boiled until soft. Ready soup sprinkled with chopped herbs.
With sour cabbage and mushrooms
This light diet soup is especially popular with domestic housewives. It has a pleasant slightly sour taste and a distinct mushroom aroma. To cook it for dinner, you will need:
- 500 g of sour cabbage.
- 30 g of dried mushrooms.
- 1 liter of filtered water.
- Medium-sized carrots.
- Medium onion.
- Salt, spices, herbs and deodorized oil.
Cabbage is poured with boiling water and boiled until almost ready. Then it is supplemented with soaked mushrooms, stewed with the addition of vegetable oil, onions and carrots. All this is salted, seasoned with spices, languished for a short time on low heat and sprinkled with chopped herbs.
With beans and celery
This tasty and low-calorie vegetable soup has a pleasant aroma and delicate creamy structure. It is prepared from inexpensive and readily available ingredients, which is especially important in our difficult times. To weld it, you will need:
- 2 liters of filtered water.
- 800 g of beans.
- 500 ml of vegetable broth.
- 2 leeks.
- 2 root celery.
- Medium-sized carrots.
- Salt, spices, herbs and olive oil.
Washed and sorted beans are poured with water, supplemented with leek, carrots and celery and placed on the included stove. All this is brought to readiness, salted, wiped through a sieve and diluted with broth. The soup is seasoned with spices and a little olive oil.
With chicken
This delicious low-calorie meal is a good option for lunch or late dinner. To cook a saucepan of chicken light diet soup, you will need:
- 1.5 liters of standing water.
- 4 potatoes.
- 2 chicken thighs.
- 2 sweet bell peppers.
- Onion head.
- Salt, greens, parsley and peas of black pepper.
The washed chicken is laid out in a pan, poured with water and sent to the stove. All this is supplemented by a whole peeled onion, parsley, salt and peppercorns and left to languish over low heat. After some time, slices of potatoes are loaded into a bowl with future soup. Shortly before the completion of the process, strips of bell pepper are sent there. After turning off the stove, the onion is removed from the pan, and chopped greens are poured in its place.
With chicken and broccoli
This delicious and easily digestible soup is perfect for a family dinner. Due to its low energy value and simple composition, it is equally suitable for losing weight young ladies and for growing children. To prepare a few servings of a light diet chicken soup, you will need:
- 2.5 liters of filtered water.
- 600 g of chicken.
- 500 g broccoli.
- 3 potatoes.
- Medium-sized carrot.
- Medium onion.
- Salt, ground pepper, fresh herbs, aromatic herbs and deodorized oil.
The washed chicken is placed in a pot of water and boiled for about twenty minutes from the moment of boiling. After the specified time, add slices of potatoes, passivated onions and carrots to the meat. All this is salted, seasoned and boiled until cooked. Shortly before turning off the stove, broccoli is sent to a common pan. Before serving, sprinkle soup with chopped herbs.
With chicken and mushrooms
This light and very fragrant soup will allow you to add variety to the meager diet menu. It turns out to be very tasty and extremely useful. To cook it, you will need:
- 500 g chicken (without skin and bones).
- 200 g celery.
- 250 g of raw champignons.
- 2 heads of white onion.
- 2 cloves of garlic.
- 2 juicy carrots.
- 2 lavrushki.
- Basil, water, salt and deodorized oil.
Boiled chicken in salted boiling water, and then supplemented with parsley, potatoes, carrots and celery. After some time, mushrooms fried with onions are sent to a common pot and cooked all together until fully cooked. After turning off the fire, the soup is sprinkled with basil and insisted briefly under the lid.