Vegetarian soups: ingredients, he althy and delicious recipes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Vegetarianism has become a very popular trend of modern people. Exclusion from the diet of animal products does not mean that vegetarians eat tasteless and unhe althy. There are a huge number of different recipes without the addition of meat, according to which the dishes are tasty and he althy. For example, soups are the first dishes that must be present in the daily menu. Which vegetarian soups are sure to be delicious?

What are these soups made of?

If you cook a vegetarian soup for the first time, you may encounter certain difficulties. For example, what can be used as ingredients? Of course, any kind of meat is unacceptable. Also, you can not use animal fats, liver, offal. If we are talking specifically about vegetarianism, and not veganism, then you can use eggs, cheese and cream. Veganism excludes absolutely any animal products.

What is suitable for delicious vegetarian soup recipes:

• vegetables;
• legumes;
• mushrooms;
• vegetable oils;
• seasonings.

Based on the listed components, we will present options for first courses. By the way, they are also suitable for those who have set a goal to throw off a couple of extra pounds.

Easiest Vegetarian Soup

This dish will take quite a bit of time to cook, because you do not need to boil the meat broth, and the number of ingredients here is not large. This soup can be quickly prepared after a hard day's work.

We will need:

• potato tubers - 3 pieces;
• carrots and onions;
• buckwheat - 100 grams;
• s alt, pepper;
• sunflower seed oil.

Start cooking:

1. Buckwheat is sorted and washed. Pour in plenty of water and cook until half cooked.
2. The potatoes are cut into cubes and sent to a pan with half-cooked buckwheat.
3. In parallel, heat the oil in a frying pan and fry the onions and carrots until they get a delicious golden color.
4. The finished frying is sent to the pan. Do not turn off for another 10 minutes.
5. The finished soup is removed from the fire, s alted, peppered and seasoned with chopped herbs.

Vegetable soup

Vegetarian vegetable soup has excellent taste and great he alth benefits. You can cook it with the use of various vegetables, combined with each other. Consider one of these combinations.

Required:

• potatoes - 3 pieces;
• onions and carrots - 1 each;
• zucchini - 1 small;
• boiled or frozen corn - 3 tbsp. l.;
• vegetable seed oil- 2 tbsp. l.;
• greens and s alt.

Cooking steps:

1. Potato cubes and corn are placed in boiling water. Boil.
2. Carrot and onion fry in a frying pan. After 10 minutes, diced zucchini is added to them. Fry for another 15 minutes.
3. As soon as the potatoes are ready, they send the roast with zucchini to the pan.
4. Greens and s alt are added a couple of minutes before the soup is ready.

This vegetarian soup can be easily prepared in a slow cooker.

Lentil soup

Lentil veggie soup may not appeal to first-timers. The taste is peculiar, but the benefits of such a dish are colossal: the body is cleansed, toxins are removed. Nevertheless, lentil soup has found its connoisseur.

For its preparation you will need:

• lentils - 200 grams;
• onion head - 1 pc.;
• potatoes - 2 pcs.;
• carrot - 1 piece;
• cauliflower - 400 grams;
• tomato - 1 fruit;
• fresh greens.

This soup is prepared as follows:

1. The potatoes are peeled and chopped into cubes. Together with the washed lentils, they put them to cook until tender.
2. At the same time they make carrot and onion fry.
3. Cauliflower inflorescences are cut and sent to the pan with potatoes and lentils. Leave to cook for 15 minutes.
4. Tomatoes are cut into cubes and also put in a pan.
5. The frying is next. S alt and pepper. Cover with a lid and cook until the potatoes soften.
6. A couple of minutes before the soup is ready, chopped greens are poured into it and the fire is turned off.

Lentil soup can also be cooked in a slow cooker, doing everything in the same way as on the stove.

Rice

Vegetarian soup with rice and vegetables will also appeal to those who cannot imagine their life without meat.

We will need:

• rice - 100 grams;
• carrot - 1 piece;
• pair of tomatoes;
• potato - 2 tubers;
• onion - 1 pc.;
• s alt, pepper, parsley sprig.

Meatless Rice Soup Cooking Method:

1. The rice is thoroughly rinsed under running water until clear, not cloudy, water flows through it.
2. The prepared rice is put into the pan along with the diced potatoes.
3. While rice and potatoes are boiled, onions and carrots are fried on the next burner. And after 5 minutes, chopped tomatoes are added to them. After 2 minutes, cover the vegetables with a lid and keep on low heat for 10 minutes.
4. The finished frying is sent to the pan and everything is boiled until the potatoes are soft.
5. At the end of cooking, s alt, spices and finely chopped parsley are added to the soup.

Soup is also suitable for baby food.

Mushroom soup

Perhaps it is difficult to find a person who does not like mushroom soup. And you can cook it delicious even without meat broth. So, how to cook vegetarian mushroomsoup?

First you need to prepare the following:

• mushrooms (white or champignons) - 500 grams;
• barley groats - 500 grams;
• potatoes and carrots - 1 each;
• onion - 1 piece;
• s alt, ground pepper and dill.

Cooking steps:

1. First, boil barley until tender.
2. As soon as the cereal is ready, potato cubes are sent to it.
3. They make fried onions and carrots.
4. Mushrooms are cut into pieces and poured into a pan with cereals and potatoes. When they are cooked, they send the roast next.
5. A couple of minutes before the soup is ready, s alt, pepper and sprinkle with dill.

Pea soup

Vegetarian pea soup is not as tasty as its meat counterpart, cooked with smoked ribs or a simple piece of beef meat. But since the dish excludes the addition of meat, we present a delicious recipe for pea soup for vegetarians.

You will need a simple set of ingredients:

• peas - 400 grams;
• water - 3 liters;
• potato tubers - 3 pieces;
• carrots - 2 pieces;
• onion - 1 pc.;
• garlic cloves -3 pieces;
• vegetable oil - 50 grams;
• s alt, pepper and herbs to taste.

Steps of the cooking process:

1. Washed peas are poured with 3 liters of water and boiled over moderate heat for 1 hour.
2. Potato tubers cut into cubes.
3. Onioncut into cubes, rub the carrots on a coarse grater. Both vegetables are fried in vegetable oil until golden brown.
4. Garlic cloves finely chopped with a knife.
5. Potatoes, frying and garlic are added to the boiled peas. S alt and pepper to taste.
6. Cook the soup for another 20 minutes.
7. A couple of minutes before the end of cooking, chopped greens are poured out.
8. Let the finished dish brew for 10 minutes.
9. Served with garlic croutons.

If there is a desire to taste vegetarian pea soup puree, then the cooked dish is whipped with a blender.

"Church" soup

The name of this soup comes from the fact that it is often cooked during fasting. This is a tasty and satisfying dish that is best eaten with croutons.

For cooking you need:

• wheat - 200 grams;
• low-fat kefir or 1% - 1 liter;
• sour cream 15% - 500 grams;
• onion - 1 pc.;
• dried basil;
• celery greens.

Cooking steps:

1. First, boil the wheat until fully cooked.
2. In a separate saucepan combine kefir with sour cream and a liter of water. The milk mixture is put on fire. Cooked wheat is poured to it. Bring to a boil over low heat, stirring frequently.
3. Onions are fried until golden brown, and then added to a common pot with soup.
4. Boil for 15 minutes, and finally add chopped celery and basil.

It makes a unique flavor worth trying.

Beetroot soup

Beetroot soup may not appeal to everyone, because there are not so many lovers of this vegetable. But still, the dish is worthy of attention, because with proper cooking you can achieve excellent taste, and most importantly, benefits for the body.

For cooking you need:

• beets - 300 grams;
• tomatoes - 0.6 kg;
• onion head - 1 large;
• water - 1000 ml;
• sunflower oil - 60 ml;
• yogurt without additives - 100 grams;
• s alt and ground pepper - based on taste.

How to cook:

1. Start with onions. It must be peeled, cut into small cubes and fried in a pan with butter.
2. Beets are boiled until tender. Then rubbed on a coarse grater and sent to the pan with onions. Fry no more than 2 minutes.
3. Tomatoes are peeled and cut large, sent to the pan.
4. Tomatoes are poured with water and fried onions and beets are added. Leave everything to boil.
5. As soon as the boiling process begins, detect 10 minutes and cook the soup.
6. As soon as the beetroot soup is cooked, it is cooled down a bit and whipped with a blender. Add oil, s alt and pepper, stir.
7. The cooked dish is served in plates with yogurt added.

Cream pumpkin soup

Vegetarian pumpkin soup will turn out very tender and tasty. If garlic is not added to it, then such a first course can be safely fed to small children.

Before cooking, stock up on the following ingredients:

• pumpkin pulp - 0.5 kg;
• sweet pepper - 1 medium sized vegetable;
• onion - 1 pc.;
• garlic clove;
• sprig of rosemary;
• low-fat cream (10%) - 100 ml, maybe a little less;
• olive oil - 2 tbsp. l.;
• s alt and pepper depending on taste.

Pumpkin soup is prepared as follows:

1. Put a frying pan on a slow fire and pour the indicated amount of oil into it.
2. Garlic, in order to better highlight the juice, knead and, together with rosemary leaves, spread in a pan. Fry for 5 minutes and then carefully remove and discard.
3. After that, chopped vegetables are put into the same oil: pumpkin, pepper, onion. Stir-fry for 10 minutes, then cover with a lid, lower the heat and simmer until the pumpkin is soft.
4. Once everything is ready, puree the contents of the pan with a blender and pour into a saucepan.
5. Add spices and cream. Bring to a boil.
6. As soon as the soup boils, turn off and serve.

In closing

The presented vegetarian soups prove that meat-free food can be not only varied, but also very tasty, nutritious and he althy. You can pamper yourself with such soups for those who are not a vegetarian, for example, in fasting or when you need to get rid of a couple of extra pounds. The ingredients are all known and available. In addition, soups without meat have a plus - saving time when cooking.