Diet vegetable puree soups. Diet puree soups: cooking recipes

There are a lot of options for making puree soups, you can choose a recipe for every taste. But each request has its own nuances. For example, if you are on a diet, then potato soups won't suit you. Also don't add to soup. butter and heavy cream.

I propose to cook a vegetable diet soup puree. It's nutritious, quick and easy to prepare. perfect option for a lunch meal.

Let's prepare the necessary ingredients.

We clean and wash vegetables. Cut the onion into cubes, rub the carrots on a grater.

Let the vegetables simmer for 1-2 minutes in a dry frying pan (if the frying pan is non-stick coated) or lightly grease vegetable oil. This procedure will help make onions tastier and carrots brighter.

Transfer the vegetables to a saucepan and cover with water. Cook over low heat for 20 minutes until the vegetables are cooked and soft. 5 minutes before cooking, add salt and pepper. You can also add a pinch of nutmeg.

We shift the vegetables with the broth into a convenient dish and bring to a puree state using an immersion blender.

We transfuse almost ready soup-mashed potatoes in a saucepan, add low-fat milk and heat for 3-4 minutes, without bringing to a boil. Turn off the fire - diet cream soup is ready!

diet soup- the puree turns out to be very bright and appetizing, even those who do not like boiled carrots eat it with pleasure. And the addition of milk makes the soup very tender, with a creamy aftertaste.

This soup is perfect for children's table. Enjoy your meal!

Diet puree soups for weight loss allow not only to get rid of extra pounds, but also to saturate the body with useful substances. There are a large number of recipes that will satisfy the taste preferences of many.

Diet zucchini soup

Ingredients:

• small zucchini - 4 pcs.;
• potatoes - 3 pcs.;
• medium carrot - 1 pc.;
• garlic - 2 cloves;
• small onion - 1 pc.;
• cream 20% - 200 ml;
• olive oil - 2 tbsp. spoons;
• broth - 1 l;
• black pepper, salt, croutons.

Cooking

Clean the vegetables and cut into cubes. Fry garlic and onion in oil, and after a few minutes, send potatoes, carrots there, and simmer everything for about 7 minutes. Put the vegetables in a saucepan, pour in the broth, salt, pepper and cook the vegetables until tender. Then put the vegetables with a small amount of broth in a bowl and use a blender to grind everything into a homogeneous mass. Return the resulting puree to the pan, combine with the remaining broth, add warm cream and heat. Ready diet puree soup must be infused and served with croutons.

Diet broccoli soup

Ingredients:

• broccoli - 0.5 kg;
• small bow - 2 pcs.;
• broth - 3 tbsp.;
• flour-based sauce - 4 tbsp. spoons;
• green onion, salt.

Cooking

Lightly fry the chopped onion and broccoli in a pan. Bring the broth to a boil, put the broccoli in it and cook for 15 minutes. Then send the onion there and boil for another 7 minutes. While there is time, prepare the bechamel sauce. Put the vegetables and use a blender to grind them into a homogeneous mass. Serve soup with green onions.

Spicy vegetable vegetable soup

Ingredients:

Cooking

Vegetables, with the exception of tomatoes, must be washed, peeled and cut into cubes. Scald the tomatoes with boiling water and remove the peel. Put all the vegetables in a saucepan, add the broth, spices and cook over low heat for 30 minutes. Then the vegetables and using a blender, beat them until homogeneous mass. Add salt to the resulting puree and heat slightly.

Vegetable diet puree soup will be a great option for lunch, which will appeal to adults and children.

It does not matter what the reason is that a person adheres to a dietary cuisine. His own decision guides him or the prescriptions of doctors are not the point. The main thing is that all dishes are tasty, meet aesthetic requirements and do not "break" the budget. Diet puree soups are a classic, without which there is no diet cuisine as such. And among them there are quite interesting recipes.

Diet pumpkin puree soup

it classic version soup puree from vegetables for weight loss. See how to make this soup step by step.

Recipe:

carrots - 0.200 kg;
garlic - 0.005 kg;
onion - 0.100 kg;
pumpkin - 0.600 kg;
potatoes - 0.200 kg;
refined oil "Oleina";
vegetable broth (or water);
salt;
cinnamon.

Technology:

1. Thoroughly wash and process carrots, onions and garlic. Cut randomly. Saute over moderate heat in a deep saucepan with olive oil for 2 minutes.
2. Wash the pumpkin, cut the pulp from the peel. Cut it into medium cubes.
3. Cut the washed, peeled potatoes in the same way as the pumpkin.
4. Add the pumpkin and potato cubes to the saucepan where the vegetables are sautéed. Pour into her vegetable broth or water so that the vegetables are completely covered. Salt. Add cinnamon (at the tip of a knife).
5. After that, lower the heat to a minimum so that the soup barely boils. Cook until all ingredients are soft.
6. Remove the saucepan from the stove, pour the contents into the blender bowl. Puree the vegetable mixture until smooth.
The soup can be served with crackers. Decorate with parsley leaves.

Vegetable soup with potatoes, zucchini and cauliflower

Diet puree soup prepared according to this recipe is good in any season. Delicious, light, with a fairly budget recipe, it will delight everyone who loves simple recipes low calorie meals.

Recipe:

Potato - 0.400 kg;
celery (stalk) - 0.120 kg;
cauliflower - 0.300 kg;
zucchini - 0.500 kg;
onion - 0.070 kg;
carrots - 0.050 kg;
oil "Oleina";
salt;
pepper.

Technology:

1. Wash and peel potatoes and zucchini thoroughly. Chop coarsely.
2. Rinse and process celery. Cut into large pieces.
3. Process onions and carrots. Cut into large pieces.
4. Wash the cauliflower florets.
5. Boil vegetable broth or water in a saucepan. Put in potatoes, celery, cauliflower and zucchini. Boil under the lid over medium heat for a quarter of an hour.
6. In parallel, saute carrots and onions in olive oil.
7. Transfer the finished passerovka to the pan with vegetables. Stir. Remove from stove. Drain the liquid into a separate container. Place the contents of the pan in a blender bowl, puree until smooth. Pour in the broth while pureeing, depending on what consistency you want the soup to be.
8. Transfer the finished dish to a bowl. Put it back on the stove again. Boil. Pour in salt and pepper. Remove from fire. Let it brew for a quarter of an hour.

How to Make Scottish Vegetable Soup (Step by Step)

Severe Scots also know a lot about dietary cuisine, as evidenced by the recipe below. A dish of various vegetables is prepared very quickly.

Recipe:

Rapeseed oil - 0.030 l;
carrots - 0.100 kg;
onion - 0.100 kg;
leek - 0.050 kg;
white cabbage - 0.200 kg;
tomatoes in own juice- 0.300 kg;
cereals- 0.070 kg;
cumin - 0.005 kg;
sugar - 0.002 kg;
salt - 0.002 kg;
laurel leaf - 0.001 kg;
vegetable broth - 1,500 l.

Technology:

1. Process cabbage. Cut into large chunks. Put it to stew in a saucepan until soft, gradually pouring in the broth.
2. Process carrots and both types of onions. Cut randomly.
3. Heat the rapeseed oil in a saucepan. Put in chopped vegetables. Simmer until soft with the addition of vegetable broth.
4. By this time the cabbage will be ready. Add it to vegetables. Cook everything together for 10 minutes.
5. Then add the tomatoes along with the juice. Pour in oatmeal, cumin, salt, sugar and bay leaf. Pour in vegetable broth. Boil until all components are completely soft.
6. Pour the vegetable mixture into a blender. Puree until smooth.
If desired, you can lightly dry the oatmeal in advance in a hot frying pan without oil. This will give light soup a hint of walnut. Rapeseed oil can be replaced with regular oil if the right one is not at hand.

There are many recipes for making diet soups, but their use depends on the specific diet prescribed by the doctor. If the goal is to lose weight, then you can use any of the proposed recipes. Puree soup can be prepared both on pure water and on chicken broth. Beef or pork broth is not suitable for dietary dishes.

It is very easy and very inexpensive to prepare soup puree from vegetables, but it turns out to be incredibly tasty and tender. This dish perfectly satisfies hunger, it contains a huge amount of vitamins and minerals. useful substances.

Nutrition Basics

The essence of any diet is their division into therapeutic and preventive. Health food is prescribed by a doctor for certain diseases, and prophylactic is used for weight loss, maintaining shape, cleansing the body. Compliance with the diet helps to fill the lack of vitamins and minerals, tones the body and strengthens its defenses.

You should not completely exclude fats and carbohydrates from the diet, because they are very important for the full functioning of the body. You can not eat simple carbohydrates and too fatty foods, but complex carbohydrates and unsaturated fatty acids must be present in the daily menu.

Important! The daily calorie intake should not exceed 1500-2000 kcal. Moreover, most of them should be consumed in the morning.

The best and most useful lunch will be exactly vegetable puree soup or cream soup prepared on the basis of lean meat broth. Daily use first courses have a positive effect on digestion, strengthens the cardiovascular system.

There are a few simple rules that you need to know about in order to effectively reduce weight and improve well-being:

1. Puree soup should be low-calorie (no more than 150-200 kcal per 100 g), not too thick and not greasy. Therefore, mushroom and cheese puree soups are excluded from the diet.
2. Portions (even low-calorie soup) should be small, no more than 250-300 g at a time.
3. Dietary soups should be eaten without bread, but sometimes you can add a couple of rye crackers to them.
4. You should not eat soups alone, no matter how tasty and healthy they may be. The menu should be complete and balanced.

Vegetable soups go well with different types diets. With soup-puree, you can cook from potatoes, cabbage, with the addition of sweet pepper, garlic and. A carbohydrate diet is also not complete without soups, which are prepared from asparagus, carrots, pumpkins, cabbage, using fresh onions and herbs.

Interestingly, almost every diet soup should contain cabbage, celery and any greens. Semi-finished products in the soup are excluded, and salt and spices should be sharply limited. Do not cook soup puree for a long time so that it does not lose its useful qualities, and it is necessary to cook it in small quantities, without leaving leftovers for the next day.

How to cook

There are many options and recipes for such dishes, and everyone can choose what he likes best. After all, any vegetables are suitable for cooking, and you can cook with or without potatoes. The main condition is low calorie content and benefits.

Pumpkin

About unique healing properties everyone knows pumpkins, but not everyone knows that this bright and delicious vegetable ideal for diet soups. The cooking process is very simple.

For a pound of ripe fresh pumpkin you will need:

• a couple of potatoes and carrots;
• 80 g butter (butter);
• ginger root (about 2 cm);
• a little ground coriander;
• onion (preferably red);
• 6 cloves of garlic;
• a little cilantro;
• pepper, salt to taste.

Cut the pumpkin, peel it, remove the seeds and cut into large pieces. All other vegetables (carrots, potatoes, onions) are also peeled, washed and cut into several pieces. Separately press the garlic with a press and add grated ginger to it.

All the ingredients are put in a large roasting pan, add oil, coriander, cilantro, pepper, salt, mix well and put in the oven to bake for 20-30 minutes. After that, the contents of the brazier are transferred to a saucepan, a little water is added and boiled over low heat for 5 minutes. Ready soup is slightly cooled and mashed.

Classical

Here, too, there are several cooking options that differ in composition and complexity of the process. For example, you can cook a very nutritious and tasty lunch with the addition of zucchini and cauliflower.

Main products:

• 4 medium potatoes;
• 2 carrots;
• some cauliflower;
• medium-sized zucchini;
• a couple of eggs;
• sweet pepper (1 pc.);
• olive oil and herbs.

All vegetables are pre-washed, peeled and cut big chunks. The cabbage is sorted into umbrellas, and the pepper is carefully cut into rings. The resulting components are placed in a large container, pour water and set to boil.

After 5-10 minutes of active boiling, a drop of oil is added to the mass, left to cool slightly and beat with a blender (gradually adding greens). Raw eggs are carefully introduced into the already prepared soup and mixed.

with turnip

Another interesting recipe, except for potatoes, carrots and cabbage, includes turnips.

Would need:

• half a kilo of potatoes, turnips and ordinary cabbage;
• 2-3 carrots;
• the same number of bulbs;
• 4 large tomatoes;
• a head of garlic;
• 2 tablespoons of oil (olive);
• about 3 liters of water;
• salt pepper.

Potatoes, turnips and carrots are washed, peeled, coarsely chopped and placed in a saucepan, cabbage is chopped there, poured with water, salted and set to boil. Peel the skin off the tomatoes first. To make this easy, you need to douse them with boiling water.

Tomatoes are cut and fried together with onions with the addition of oil, salt and pepper for 5-7 minutes, no more. boiled vegetables combine with fried onions and tomatoes, grind with a blender, add crushed garlic and cook for a couple more minutes, stirring constantly.

Scottish

Excellent diet dish With original taste and aroma will appeal to even the most demanding gourmets.

It is necessary to prepare:

• half a kilo of cabbage;
• tomatoes in their own juice (about 600 g);
• 200 g of carrots and onions;
• vegetable broth (3 l);
• oat flakes (150 g);
• 50 g leek;
• a little cumin, sugar, salt, bay leaf;
• a little rapeseed oil.

First, cut the cabbage and put it to stew in a small amount of water. Separately, all onions and carrots (previously chopped) are stewed in oil and vegetable broth. Next, add the finished cabbage and boil for another 10 minutes. After that, add all the remaining components to the vegetables, add the broth, cook until fully cooked and grind.

carrot

A very light and tasty soup is obtained from only one carrot and onion. The taste is tender, and the calorie content is less than 40 kcal.

You need to take:

• 4-5 carrots;
• a couple of onions;
• 0.5 l of water;
• a little more than a glass of milk;
• salt pepper;
• some vegetable oil.

Carrots are peeled, washed and grated, and onions are finely chopped and lightly fried in a small amount of oil. Then, they are transferred to a saucepan, water is added and boiled for 15-20 minutes. At the end, add salt and pepper, beat, add milk and boil for a few more minutes.

With cheese

The cream soup recipe is an equally interesting combination of cauliflower with potatoes, onions and cheese.

Ingredients:

• potatoes (4 pcs.);
• carrots and onions (2 pcs each);
• 1.5 kg of cauliflower;
• a glass of milk;
• 2 tablespoons of oil (preferably olive);
• cheese (100 g);
• water (3 l);
• salt.

Boil cabbage umbrellas for 15 minutes, drain and cool. Pour oil into a saucepan, place the onion and fry it slightly, then add the diced carrots and potatoes.

Five minutes later, all this is poured with water, salted and boiled until soft. Lastly, cabbage is added, whipped with a blender, and then milk and grated cheese are already introduced. Boil for another 5 minutes, stirring constantly.

To make the soup more tender, milk in the recipe can be replaced with low-fat sour cream or cream. More taste will add greens and spices, for example, nutmeg, ground ginger, coriander.

You can cook diet soups not only on water or vegetable broth, but also on chicken broth, cooked from fillet or breast. Moreover, the first water is drained during cooking, and then the meat is boiled in the second water.

You can increase nutritional value, make the dish more satisfying by adding a raw egg. This is done after the dish is fully prepared. The egg is pre-beaten with a small amount of broth.

conclusions

Anyone can cook a real tasty and nutritious dietary soup. It does not require any special skills and abilities, the dish is prepared quickly and easily. In addition to it, you can serve rye or oatmeal bread, crackers, croutons, low-fat chicken fillet or ham.

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This dish appeared on our menu not so long ago, but has already become very popular. It is not difficult to cook it, and the result will exceed all expectations. Again, this is a great option for diet food, and for holiday table. Such a soup will perfectly warm you up after a walk in the fresh air, help you gain strength if you suddenly get sick, and also deliciously feed guests who suddenly arrive. Let's see how to cook puree soup? Let's start with the very basics. The main thing in this dish is the correct consistency, the ingredients must be completely crushed to a homogeneous mass. Thanks to this, the dish is perfectly digested, and it can include any products - from vegetables and cereals to meat, poultry or fish. It is precisely for its easy digestibility and a long feeling of satiety that girls who carefully monitor their weight fell in love with this soup: the soup will not harm health, and most importantly, diet puree soup is easy to cook at home even for a novice cook. Another plus of this dish is that it can be made completely vegetarian or lean. Everything is regulated by your taste and needs, and most importantly, it will not affect the taste of the soup in any way. The basis of this dish is the broth. It can be vegetable, meat or fish. First, depending on which puree soup recipe you have chosen, the ingredients are boiled - vegetables, cereals, legumes or fish and meat. If you want your soup to be as thick as possible, choose foods high in starch. It can be carrots, pumpkin, potatoes. From cereals, lentils, beans and peas are best suited. By the way, experienced chefs It is advised to add potatoes to any soup puree. When whipped, it is this root vegetable that will give the dish a delicate texture. There are a lot of puree soup recipes, which means you can choose the one that suits you, or come up with your own. After all the products have been cooked until cooked, and the broth has become rich, do not forget to add your favorite spices to it. Now you will need a sieve or blender to grind the vegetables. First, the broth must be filtered, and all the ingredients are added to it gradually while beating. This will achieve exactly the density and consistency that you planned to get in ready dish. If you doubt your own abilities, use already ready recipes puree soups with photo. There are step by step instructions, which will not let you "go astray". After you have achieved the desired consistency, cream or butter can be added to the soup, unless, of course, you follow a strict diet. Otherwise, vegetable oil will save you, preference is given to olive oil, due to a large number nutrients and pleasant smell. Many classic recipes puree soups suggest adding crushed nuts, pumpkin or sunflower seeds, grated cheese, pieces of fried bacon to soups. An excellent addition to such soups will be homemade croutons, as well as onions fried to a golden color. Puree soup is served in a deep bowl, and the nuts, cheese or seeds mentioned above can be served separately so that everyone adds something of their choice to the plate. This soup can also be used baby food, it is enough not to put hot spices and heavy cream in it. And these soups are not only tasty, dietary, healthy, but also beautiful. For those who post photos of food on social networks, a photo of mashed soup will come in handy - it is very photogenic.