Source: kleo.ruHere are 20 lean soup recipes that will delight you and your family with their variety! Light and hearty, cold and hot, quick to make and true culinary masterpieces. All at your disposal!
1. Lean Minestrone Soup
Source: recept-borscha.ruThe more seasonal vegetables you use, the better.
You will need: 150 g rice, 150 g wheat groats, 1 eggplant, 100 g pumpkin, 1 carrot, 1 kohlrabi head, 10 cherry tomatoes, 3 potatoes, 1 onion, 1 garlic clove, 2 tbsp olive oil, spices.
Preparation: Pour 1.5 liters of water over the rice and millet and cook for 30 minutes. Add large cubes of potatoes, eggplant, pumpkin, and kohlrabi, and cook for another half hour. Sauté the onion with carrot slices, add halved cherry tomatoes, and simmer for 3 minutes. Transfer this to the soup with crushed garlic, and after 10 minutes, remove from heat.
2. Lean Broccoli Soup
Source: karmelpilates.comCream soups are a real lifesaver during Lent.
You will need: 1 broccoli, 3 potatoes, spices.
Preparation: Dice the potatoes, separate the broccoli into florets, cover with water, and cook until the vegetables are tender. Drain some of the water, season, and blend the soup with an immersion blender. Use the remaining broth to achieve the desired consistency.
3. Lean Pea Soup
Source: zen.yandex.ruUse split peas, as they cook faster.
You will need: 200 g dried peas, 1 carrot, 1 onion, 3 potatoes, spices.
Preparation: Rinse the peas and soak them for 1-2 hours. Pour them into boiling water, bring to a boil again, and add diced potatoes. When the potatoes are almost cooked, add grated carrots, chopped onion, and spices. Cook the soup until the peas are tender and broken down.
4. Lean Greek Tomato Soup
Source: don-product.ruYou'll need a can of kidney beans and a can of tomatoes in their own juice.
You will need: 300 g beans, 400 g tomatoes, 2 carrots, 2 celery stalks, 2 fresh tomatoes, 1 leek, 1 bell pepper, 1 tbsp tomato paste, 5 tbsp olive oil, 2.5 l water, 1 tbsp sugar, spices.
Preparation: Peel the fresh tomatoes and arbitrarily chop all vegetables into medium-sized pieces. Puree the tomatoes with tomato paste and spices. Add celery and bell pepper to boiling water and boil. Add carrots, after 5 minutes add leek, then the tomato mixture and beans. Season the soup, cook for another 7 minutes, and let it steep for 15 minutes covered.
20 Delicious Cream Soup Recipes
5. Lean Tomato and Celery Soup
Source: dieta4all.ruThis lean soup is good even when cold.
You will need: 3 tomatoes, 100 g celery root, 3 carrots, 3 onions, half a bell pepper, 1 l tomato juice, a pinch of salt.
Preparation: Cut all ingredients into thin strips and place them in a pot. Pour tomato juice over them and cook for 10 minutes on high heat, then 10 minutes on low heat. Let the soup steep for another 10 minutes.
6. Lean Onion Soup
Source: diet-diet.ruYou can combine several different types of onions for a richer flavor.
You will need: 1.5 kg onions, 1 head of garlic, olive oil, 1 tbsp brown sugar, spices.
Preparation: Slice the onions into thin half-rings and peel the garlic. Place them in a pot with 4 tbsp olive oil and sprinkle with sugar and spices. Sauté over medium heat for about 10 minutes, cover with foil, and bake in the oven for an hour at 160 degrees. Add 1-1.5 liters of water and cook the soup for another 20 minutes after boiling.
7. Lean Soup with Mushrooms and Pearl Barley
Source: shef-povar1.ruAromatic dried mushrooms are very convenient to use here.
You will need: 1 carrot, 1 onion, green onions, spices, 50 g dried mushrooms, 2 potatoes, 0.5 cup pearl barley, spices.
Preparation: Rinse the pearl barley and steam it in a colander over a pot of boiling water for half an hour. During this time, soak the mushrooms in 2 cups of boiling water. Drain the mushroom infusion, bring to a boil, add the pearl barley, and cook for 20 minutes.
Add diced potatoes, and sauté the onion with carrots and mushrooms in a pan. After 10 minutes, transfer them to the pot as well, and cook everything together for another 5 minutes. Season the soup and sprinkle with green onions.
8. Lean Soup with Dried Beans and Pumpkin
Source: recept-borscha.ruFor this soup, we recommend rinsing and soaking the beans in advance, so they cook faster.
You will need: 200 g beans, 80 g dried mushrooms, 2 l water, 2 onions, 1 carrot, 1 potato, 80 g pumpkin, spices.
Preparation: Soak the mushrooms in warm water for 2 hours. Cook the soaked beans for about an hour in 1.5 liters of water. Place the mushrooms directly in their infusion on the stove, bring to a boil, add quartered onions, and cook for another hour over low heat. Add the remaining vegetables, and after 10 minutes, add the pumpkin and cooked beans. After another 10 minutes, the soup is ready.
20 Simple and Delicious Meatball Soups
9. Thick Lean Lentil Soup
Source: pulse.mail.ruIf you want even more thickness, add a little flour to the soup.
You will need: 130 g lentils, 1.5 l water, 20 g flour, 2 tbsp vegetable oil, 1 onion, 1 garlic clove, spices.
Preparation: Cook the lentils in 500 ml of water until tender. Pour in the remaining 1 liter of cold water, add spices with chopped onion and garlic, and bring to a boil. If desired, blend the soup with an immersion blender, or just stir well. Lightly fry the flour in oil, and add to the soup, making sure there are no lumps.
10. Lean Rice Soup
Source: koronnoe-bludo.ruThe ingredients for this lean soup can definitely be found at home.
You will need: 3 potatoes, 2 l water, 4 tbsp rice, 1 carrot, 1 onion, vegetable oil, spices.
Preparation: Rinse the rice, place it in boiling water for 3 minutes, and drain. Sauté grated carrots with chopped onion, and add the sautéed vegetables with rice to boiling water. When the soup boils, add diced potatoes and cook until tender.
11. Lean Soup with Homemade Noodles
Source: stariydrug.ruTo ensure there's nothing extra in the noodles, make them yourself.
You will need: 200 g potatoes, 100 g mushrooms, 1 tomato, 1 carrot, 1 onion, spices, 160 g flour, 70 ml water, salt, herbs, 2 tbsp vegetable oil.
Preparation: Knead elastic dough from flour, water, oil, salt, and chopped herbs, roll it out thinly, and cut into strips. While the noodles dry slightly, chop the vegetables into cubes and put the potatoes to boil for 15 minutes. Sauté the onion with carrots, add mushrooms and tomatoes to them, and transfer to the soup. After 10 minutes, add the noodles and continue to cook until they are done.
12. Lean Soup with Pickled Cucumbers
Source: womanadvice.ruWhen you crave a variety of flavors, try this lean soup recipe!
You will need: 1 cup dried peas, 3 pickled cucumbers, 2 potatoes, 1 carrot, 1 tbsp tomato paste, 1 onion, vegetable oil, spices, 2-2.5 l water.
Preparation: Soak the peas an hour in advance and put them to boil for 40 minutes. Add diced potatoes and cook for another 15 minutes. Sauté the onion with carrots until half-cooked, add tomato paste and chopped cucumbers, and simmer for a minute. Add the sautéed vegetables to the soup, and after 7 minutes, remove from heat.
15 Quick and Delicious Mung Bean Soups
13. Lean Beetroot Soup (Svekolnik)
Source: zen.yandex.ruIt's also surprisingly low in calories.
You will need: 500 g beets, 2 carrots, 2 onions, 2 celery stalks, 400 g potatoes, 1 apple, 1 tbsp lemon juice, 3 tbsp olive oil, garlic, caraway seeds, spices, herbs.
Preparation: Pour 1.5 liters of water over 1 carrot, 1 onion, and celery and cook for about 40 minutes, then strain the broth. Dice or julienne all other vegetables and apples, place them in a baking dish, drizzle with olive oil, and bake for 40 minutes at 180 degrees.
Sprinkle the vegetables with spices, bake for another 5 minutes, and transfer to a pot. Add garlic, lemon juice, and herbs, and cook everything together for 5 minutes. If desired, blend the soup with an immersion blender.
14. Lean Soup with Semolina Dumplings
Source: kakprosto.ruThe dumplings contain only water, semolina, and oil – nothing extra!
You will need: 1 carrot, 1 onion, 100 g mushrooms, 1.5 l water, herbs and spices, vegetable oil, 0.5 cup semolina and another 0.5 cup water.
Preparation: Chop all vegetables and sauté the onion with carrots and mushrooms until nicely colored. To 0.5 cup of boiling water, add 1.5 tbsp oil, add semolina, and quickly mix the dough.
When it cools slightly, roll it out, cut, and form dumplings. Bring water for the soup to a boil, add the vegetables, and after 10 minutes, add the dumplings. When they float to the surface, in about 7 minutes, the soup is ready.
15. Lean Buckwheat Soup
Source: happybones.ruOptionally, add a few mushrooms or a spoonful of tomato paste to the soup.
You will need: 0.5 cup buckwheat, 2 l water, 2 potatoes, 1 carrot, 1 onion, spices, vegetable oil.
Preparation: Place rinsed buckwheat and diced potatoes into boiling water, and cook covered for 20 minutes over medium heat. Make a sauté of chopped onion and grated carrots, and add it to the soup. After another 5-10 minutes, season, add herbs, and serve the soup.
16. Lean Chickpea and Spinach Soup
Source: pizza-top.ruIt's best to cook the chickpeas in advance, then the soup will be ready very quickly.
You will need: 1 cup cooked chickpeas, 200 g Brussels sprouts, 250 g spinach, 1 carrot, 1 tomato, 1 onion, 200 g eggplant, 3 garlic cloves, spices, 1.5 l water, 1 bunch of herbs, olive oil.
Preparation: Arbitrarily chop all vegetables and sauté the onion in olive oil. Gradually add carrots, garlic, eggplant, Brussels sprouts, and finally chickpeas. Simmer everything together, mix with grated tomato and spices, add chopped spinach and herbs. Pour boiling water over the soup, bring to a boil, and cook for 7 minutes covered.
15 Green Borscht Recipes with Sorrel You'll Definitely Want to Eat
17. Lean Pumpkin Soup
Source: recept-borscha.ruOptionally, add a little grated apple.
You will need: 600 g pumpkin, 50 g leek, 200 g potatoes, 100 g onion, 200 g carrots, 350 ml water.
Preparation: Cut the pumpkin into sticks and bake for 20 minutes at 200 degrees. Bring water to a boil, add chopped carrots, and after 10 minutes, add potatoes. After another 20 minutes, add both types of onions, cook for 10 minutes, mix with pumpkin, and blend the soup with an immersion blender.
18. Lean Celery Root Soup
Source: pinterest.ieParsley root and a little ginger would fit well into this lean soup.
You will need: 200 g potatoes, 100 g celery root, 200 g carrots, 100 g leek, herbs, spices.
Preparation: Slice the leek and carrots into rings, celery into strips, and potatoes into cubes. Sauté the vegetables and simmer them covered for about 10 minutes. Add water, spices, and herbs, and cook the soup for another 20 minutes over low heat.
19. Lean Pea Soup
Source: botanichka.ruBoth canned and frozen peas are suitable.
You will need: 1.3 l water, 1 onion, 1 carrot, 2 potatoes, 1 can of peas, 2 tbsp fine vermicelli, 2 tbsp herbs, garlic, spices.
Preparation: Sauté the onion with garlic for just a couple of minutes, add carrots, and make a nice sauté. Add potatoes and stir. After 4 minutes, add peas, and after another 10 minutes, pour boiling water over the vegetables. Cook the soup until the potatoes are tender, and finally add spices and vermicelli. After 3-5 minutes, sprinkle with herbs, and you can serve.
20. Lean Soup in Pots
Source: subscribe.ruFor variety, we recommend trying this lean soup recipe in pots, cooked in the oven.
You will need: 3 potatoes, 1 onion, 1 carrot, 3 tbsp buckwheat, spices, herbs.
Preparation: Chop all vegetables and arrange them in pots. Add buckwheat to each, about 1-1.5 tbsp. Pour boiling water up to 2/3, season, and sprinkle with herbs. The soup cooks in the oven for about 35 minutes at 180 degrees.