Light diet soups: recipes

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

First courses have long been recognized as an integral part of any dinner. They fill the body with valuable vitamins, improve the functioning of the digestive system and even help to lose weight. In today's material, we will analyze in detail several popular recipes for light diet soups.

General recommendations

For 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 sautéed vegetables. The less they are boiled, the more valuable vitamins remain in the finished dish.

In the soup, designed to combat excess calories, it is recommended to add celery, spices and hot spices. Depending on the chosen recipe, potatoes, pumpkin, broccoli, kohlrabi, thin-skinned young zucchini, onions, carrots, tomatoes, mushrooms, white cabbage or cauliflower are sent to the common pan in a certain sequence. Next, the finished soup is ground through a sieve or served unchanged.

With pumpkin and apple

Thanks to the uniqueThe composition of this first dish has a positive effect on the entire body. The vitamin T contained in the pumpkin regulates the functioning of the digestive tract, and the concentrations of iron and fiber present in it help to speed up the metabolism. To make four servings of this creamy soup, you will need:

• 4 cups of broth (chicken).
• Small pumpkin.
• Medium onion.
• Green unsweetened apple.
• 2 tbsp. l. grated ginger.
• S alt, herbs, pepper and olive oil.

Reproducing this diet soup recipe, the photo of which is posted just above, you need to start by processing the pumpkin. It is cleaned, washed, cut, s alted, peppered, sprinkled with olive oil and baked at 190 0C. After about forty minutes, the orange pulp is transferred to a saucepan, in which there is already onion, sautéed with the addition of ginger and grated apple. All this is poured with broth, pureed with a blender, brought to a boil and decorated with herbs.

With potatoes and tomatoes

Those who are planning to lose a couple of extra pounds can be advised to focus on another interesting recipe. Diet soup, the photo of which can be viewed in this article, is characterized by low energy value and high fiber content. Plus, it eliminates the feeling of hunger for a long time and allows you to do without harmful daytime snacks. To prepare six servings of this dinner you will need:

• 4 potatoes.
• 3 tomatoes.
• 1 tbsp l. flour.
• 2.5L filtered water.
• Small carrots.
• Medium onion.
• A head of cauliflower.
• S alt, herbs, pepper and olive oil.

Peeled potatoes are cut into slices and boiled in s alted boiling water. After about twenty minutes, a roast is added to it, consisting of olive oil, onions, carrots, flour and blanched chopped tomatoes. All this is s alted, peppered and simmered over low heat for 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. The seasonings present in its composition help regulate metabolic processes, and lentils control appetite. To prepare this dinner you will need:

• 5 cups of water.
• 2 cups of lentils.
• 2 juicy carrots.
• 2 garlic cloves.
• 3 ripe tomatoes.
• 2 tbsp. l. grated ginger.
• 1 tbsp l. tomato paste.
• 1 tsp paprika.
• ½ tsp each cinnamon and coriander.
• Small onion.
• S alt, olive oil and pepper.

Carrots and onions are sautéed in a pre-greased frying pan, and then supplemented with crushed garlic, ginger, tomato paste and spices. Literally a minute later, washed lentils, peeled tomato slices and water are sent to the common container. All this is s alted, 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 this dinner, you will need:

• 2 liters of filtered water.
• 500 g raw cabbage (white).
• 30g celery root.
• 2 ripe tomatoes.
• Large carrots.
• Medium onion.
• Meaty bell pepper.
• Chive of garlic.
• S alt, olive oil, paprika, curry and herbs.

Thinly 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 added there. All this is s alted, seasoned and boiled until the vegetables are soft. The finished dish is sprinkled with chopped herbs and poured into plates.

With fish and rice

Those who prefer Japanese cuisine and want to lose weight will surely love this simple recipe. Delicious dietary soup, the photo of which awakens the appetite, is very popular among Eastern girls and has already established itself as an excellent fat burner. To prepare it you will need:

• 1.5L filtered water.
• 150 g seaweed.
• 1/3 cup rice.
• Carcass of lean sea fish.
• Onion head.
• Egg.
• Soy sauce and spices.

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 alternately added to it. At the final stage, the soup is supplemented with a beaten raw egg and removed from the stove after a couple of minutes.

With carrots

Fans of bright creamy first courses will certainly not refuse to replenish their piggy bank with another simple recipe for a delicious dietary soup. You can take a look at the photo of the treat itself a little later, but for now let's deal with its composition. To prepare this dinner you will need:

• 2 liters of filtered water.
• 3 juicy carrots.
• 2 garlic cloves.
• 3 tbsp. l. soy sauce.
• Small onion.
• Medium potato.
• Lavrushka, dried basil and fresh herbs.

Preparing this light diet soup is quite simple. First, the vegetables are peeled, washed and cut. The pieces of carrots and potatoes processed in this way are poured with water, supplemented with onions and lavrushka, and then placed on the stove and boiled until tender. Softened vegetables are mashed and seasoned with garlic, soy sauce, basil and chopped herbs.

With vegetables and kefir

Those who love cold first courses can be advised to try to reproduce the light recipe described belowdiet soup, the photo of which does not convey its unique taste. For this you will need:

• 300g radish.
• 500 ml natural yogurt.
• 2 cups of low-calorie kefir.
• Fresh cucumber.
• S alt, white pepper and any greens.

This easy, he althy soup is prepared without the use of a stove. Dairy products are intensively processed with a blender. The resulting liquid is supplemented with radish slices, peeled grated cucumber, s alt, white pepper and chopped herbs. The finished soup is briefly placed in the refrigerator and only then served.

With zucchini

Women who watch their figure and try to eat not only right, but also varied, one more option that everyone can do on their own will be very useful. A simple recipe for a delicious diet soup, the photo of which will be presented a little lower, involves the use of specific components. Therefore, before starting the process, be sure to check if your home has:

• 125 canned peas.
• 250 ml skimmed milk.
• 3 cups of vegetable broth.
• 1 tbsp l. flour.
• Egg.
• Zucchini.
• Carrot.
• Potato.
• S alt, water, and olive oil.

Carrots, potatoes and zucchini are boiled separately in a small amount of water. As soon as they soften, they are separated from the liquid, mixed with canned peas and ground into a puree. The resulting mass is diluted with sauce,made from milk, broth, s alt, eggs and flour, and then brought to a boil, sprinkled with herbs and served with dinner.

With turnips and cabbage

This fragrant and low-calorie soup will add variety to the diet menu. It has a light refreshing taste and relatively low energy value. To prepare it, you will need:

• 200 ml vegetable broth.
• 150 g raw cabbage (white).
• Turnip.
• Small carrot.
• Olive oil, rock s alt and herbs.

This is one of the most interesting and simple recipes for making diet light soup. To begin with, carrots and turnips are peeled, rinsed under a tap, cut into small pieces and sautéed in a heated, greased frying pan. Browned vegetables are poured with s alted broth, complemented with thinly chopped cabbage and boiled until soft. The finished soup is sprinkled with chopped herbs.

With sauerkraut and mushrooms

This light dietary 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:

• 500g sauerkraut.
• 30g dried mushrooms.
• 1L filtered water.
• Small carrots.
• Medium onion.
• S alt, spices, herbs and deodorized oil.

Cabbage is poured with boiling water and boiled almost until done. Then it is supplemented with soaked mushrooms stewed with vegetable oil, onions and carrots. Allit is s alted, seasoned with spices, simmered for a short time over low heat and sprinkled with chopped herbs.

With beans and celery

This tasty and low-calorie vegetable soup has a pleasant aroma and a delicate creamy texture. It is prepared from inexpensive and readily available ingredients, which is especially important in our difficult time. To weld it, you will need:

• 2 liters of filtered water.
• 800 g beans.
• 500ml vegetable broth.
• 2 leeks.
• 2 celery root.
• Small carrots.
• S alt, spices, herbs and olive oil.

Washed and sorted beans are poured with water, supplemented with leeks, carrots and celery and placed on the included stove. All this is brought to readiness, s alted, rubbed through a sieve and diluted with broth. The finished soup is seasoned with spices and a little olive oil.

With chicken

This delicious, low-calorie meal is a good option for lunch or a late dinner. To cook a pot of chicken light diet soup, you will need:

• 1.5 liters of distilled water.
• 4 potatoes.
• 2 chicken thighs.
• 2 sweet bell peppers.
• Onion head.
• S alt, herbs, parsley and black peppercorns.

The washed chicken is put into a saucepan, poured with water and sent to the stove. All this is supplemented with a whole peeled onion, lavrushka, s alt and peppercorns and left to languish onweak fire. After some time, potato slices are loaded into a bowl with future soup. Shortly before the completion of the process, strips of bell pepper are also 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 meal. Due to its low energy value and simple composition, it is equally suitable for losing weight young ladies and growing children. To make several servings of Easy Diet Chicken Soup, you will need:

• 2.5L filtered water.
• 600g chicken meat.
• 500g broccoli.
• 3 potatoes.
• Small carrot.
• Medium onion.
• S alt, 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, slices of potatoes, sautéed onions and carrots are added to the meat. All this is s alted, seasoned and boiled until tender. Shortly before turning off the stove, broccoli is sent to a common pan. Before serving, the soup is sprinkled with chopped herbs.

With chicken and mushrooms

This light and very fragrant soup will add variety to a meager diet menu. It turns out very tasty and extremely useful. To prepare it, you will need:

• 500g chicken (no skin or bones).
• 200g celery.
• 250g rawmushrooms.
• 2 white onions.
• 2 garlic cloves.
• 2 juicy carrots.
• 2 laurels.
• Basil, water, s alt and deodorized oil.

The chicken is boiled in s alted boiling water, and then supplemented with parsley, potatoes, carrots and celery. After some time, mushrooms fried with onions are sent to a common pan and cooked all together until fully cooked. After the fire is turned off, the soup is sprinkled with basil and infused for a short time under the lid.