Diet Soups: 20 Delicious Recipes
Light and healthy soups are the perfect snack if you're watching your figure. They are great in any weather: they don't feel heavy in the heat and warm you up on the coldest winter days. We've found 20 diet soup recipes for you: quick, delicious, and beautiful!
1. Diet Goulash Soup with Vegetables and Turkey
Although the dish is light, it turns out very thick.
You will need: 300 g turkey, broth, 100 g tomatoes, 50 g celery, 100 g zucchini, 100 g carrots, 100 g beans, 40 g bell pepper, 50 g onion, basil, garlic, 2 tbsp olive oil, spices.
Preparation: Dice all vegetables into roughly the same size, rinse the beans, and chop the herbs. Fry the turkey pieces in oil with garlic, add the vegetables, and fry everything together for 3-4 minutes. Pour broth to taste, bring to readiness, and finally add spices and herbs.
2. Diet Cabbage Soup
An excellent soup option for a fasting day!
You will need: 500 g cabbage, 2 onions, 3 potatoes, 2 carrots, a couple of mushrooms, spices, 2 tbsp oil, garlic, 1.5 l broth.
Preparation: Chop carrots, onions, and mushrooms and fry for literally 5 minutes, add garlic to them and transfer to a pot. Add potato cubes, pour in broth and cook until half-done. Add shredded cabbage and spices and cook the soup for another 20 minutes over medium heat.
3. Diet Pumpkin Puree Soup
It's nothing like classic puree soups.
You will need: 1 kg pumpkin, 6 tbsp olive oil, 2 bell peppers, 1 head garlic, 1 onion, 600 ml vegetable broth, 2 sprigs cilantro, spices.
Preparation: Cut the pumpkin into large slices, place bell pepper and a head of garlic on a baking sheet with it. Drizzle with 4 tbsp olive oil and bake for half an hour at 200 degrees. Chop the onion and fry it in the remaining oil directly in the pot.
Add the pumpkin, pour in the vegetable broth, and cook for 15 minutes over low heat after boiling. Add peeled baked garlic and spices, blend with an immersion blender. Garnish with pepper slices and cilantro when serving.
4. Diet Saira Soup
Minimum ingredients – maximum benefits!
You will need: 1 can canned saury, 2 potatoes, 1 carrot, 1 onion, 1 tbsp vinegar, spices.
Preparation: Boil diced potatoes in boiling water, add grated carrots and julienned onions. Reduce heat and cook for another 15 minutes, and at the very end, add saury, vinegar, spices, and leave on the stove for another 10 minutes.
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5. Diet Soup with Omelet
The dish will look more interesting if you experiment with decorative cutting.
You will need: 200 g pumpkin, 1 onion, 2 carrots, 2 tbsp cream, 2 eggs, oil, turkey wing, 3 l water, spices.
Preparation: Boil broth from turkey wing, remove meat and cut into pieces. Add pumpkin cubes, carrots and onion to the broth, cook until tender. Whisk eggs with cream and spices, fry an omelet and add to the finished soup with meat pieces and herbs.
6. Diet Vegetable Soup with Oatmeal
A very healthy soup recipe that is even suitable for medical diets.
You will need: 1 liter vegetable broth, 1 carrot, 100 g oatmeal, 1 tbsp lemon juice, 100 g prunes, 1 green apple, 2 tbsp olive oil, spices.
Preparation: Julienne prunes, carrots, and apple, and sprinkle with lemon juice. Stew them for about 10 minutes in a small amount of water. Pour boiling broth over the oatmeal, cook for 7 minutes, and strain through a sieve. Add carrots, apple, prunes, spices, and oil, bring to a boil, and remove from heat.
7. Diet Squid Soup
The dish will be even more impressive if you use wild rice.
You will need: 600 ml water, 200 g squid, 50 g rice, 1 onion, 100 g spinach, 2 tbsp yogurt, 2 potatoes, spices.
Preparation: In a pot with water, add rice, potatoes, and chopped onion, cook until tender. Add spinach, spices, and sliced squid, cook for another 5 minutes. Before serving, season the soup with yogurt.
8. Cold Kefir Soup
If you want something refreshing – here's a recipe for a cold diet soup!
You will need: 4 tbsp cooked buckwheat, 300 ml kefir, 1 cucumber, 60 g dried meat, salt, spices, herbs.
Preparation: Slice the cucumber and meat, add buckwheat, pour in kefir, and season. Serve the soup with herbs and, if desired, with croutons made from black or rye bread.
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9. Diet Soup with Rice and Quenelles
Beautiful homemade vegetable soup with chicken and herbs.
You will need: 1.2 l broth, 400 g chicken, 1/3 cup rice, 300 g pumpkin, 1 carrot, 0.5 cup green peas, 1 celery stalk, 1 leek stalk, 1 onion, bunch of dill, 1 egg, olive oil, pepper, salt.
Preparation: Prepare minced meat from chicken, onion, half of the dill, egg, and spices. Form quenelles and bake for 20 minutes at 180 degrees. Dice all vegetables finely and stew for 15 minutes with a lid on in olive oil. Pour in broth, bring to a boil, add rice and cook until tender. 5 minutes before the end, add peas, and when serving – quenelles and herbs.
10. Diet Borscht
Yes, even that's possible!
You will need: 600 g cabbage, 1 potato, 1 onion, 1 carrot, 1 beetroot, a third of a lemon, 1 bay leaf, salt, pepper, herbs, 2 l water.
Preparation: Cut all vegetables into thin strips, and potatoes into sticks. Place them in a pot, pour boiling water, bring to a boil, and reduce heat. Add bay leaf and cook for 40 minutes. At the very end, add lemon juice, pepper, and herbs, and cook for another 5 minutes.
11. Diet Soup with Cabbage and Seafood
Any ready-made seafood mix from a package will work for this soup.
You will need: 200 g seafood mix, 1 potato, several broccoli and cauliflower florets, 60 g Brussels sprouts, 50 g green beans, 40 g bell pepper, basil.
Preparation: Boil diced potatoes in broth until half-cooked. Add green beans and cabbage, after 3 minutes – the rest of the ingredients, except basil. You can use curry paste or other spices to taste. Cook the soup for 5-7 minutes and add basil.
12. Celery Puree Soup
It's hard to imagine a more diet-friendly soup recipe.
You will need: 1 carrot, half a celery root, 1 zucchini, 150 g turkey, 1 l water, spices.
Preparation: Mince the turkey, slice the zucchini and carrots into strips, and dice the celery finely. Pour in water, add spices, and cook over low heat until the vegetables soften. Blend the soup with an immersion blender and garnish with herbs, cheese, or croutons when serving.
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13. Diet Fish Soup with Broccoli
We recommend using white fish – it's less fatty and looks better.
You will need: 300 g fish, 200 g broccoli, 1 carrot, 1 onion, 2 potatoes, 1 bay leaf, salt.
Preparation: Chop the onion and carrot and lightly sauté in oil. Add broccoli florets and fry for another minute. Add potato sticks, bay leaf, and fish slices, pour in water, and cook for about 15 minutes after boiling.
14. Quick Diet Soup
A very healthy soup recipe that is even suitable for children.
You will need: 250 g potatoes, 2 carrots, 1 onion, 100 g green peas, 150 g Brussels sprouts, 230 g mushrooms, salt, spices.
Preparation: Chop all vegetables to your liking and place them in boiling water. When it boils again, add peas and cabbage. After the third boil, reduce the temperature, cook for another 15 minutes, and let it steep for half an hour with the lid on.
15. Diet Tomato Puree Soup
Another original recipe for your collection!
You will need: 150 ml broth, 1 kg tomatoes, 1 onion, 3 cloves garlic, 10 g fresh basil, cilantro, and parsley each, thyme, 1 tsp marjoram, paprika, and salt each, 0.5 tsp chili and rosemary, 40 ml olive oil.
Preparation: Chop the onion and garlic, and fry them in oil directly in the pot. Dice the peeled tomatoes and add them, pour in the broth, and cook over low heat. After 10 minutes, add chopped herbs and spices, and after another 5 minutes, the soup can be pureed.
16. Diet Soup with Celery and Canned Tomatoes
This thick soup resembles a liquid stew and is great for weight loss.
You will need: 2 tbsp vegetable oil, 1 onion, 2 carrots, 2 celery stalks, 1 bell pepper, 3 tomatoes, 60 ml canned tomatoes, 1 small cabbage, 1 bunch green onions, 400 ml broth, spices.
Preparation: Dice all vegetables into small pieces and sauté in a pan. Add cabbage and green onions last. Pour in broth and canned tomatoes, season the soup, and cook until the vegetables soften.
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17. Diet Lentil Soup
Hearty, nutritious, but very healthy!
You will need: 1 potato, 1 carrot, 1 tomato, 200 g lentils, 2 bay leaves, 5 peppercorns, 300 g chicken, salt.
Preparation: Boil chicken broth, remove the meat, and add diced potatoes. After 10 minutes, add rinsed lentils, and after another 5 – carrots. Reduce heat and add spices. 5 minutes before readiness, add the tomato to the soup and return the meat.
18. Diet Zucchini Soup
This soup has no fat and no potatoes!
You will need: 300 g zucchini, 1 onion, 1 carrot, 100 g rice, herbs, salt, spices.
Preparation: Add rinsed rice, chopped carrots, and onion to boiling water, cook until tender. Finely chop or grate the zucchini, add it to the soup along with herbs and spices, and cook for another 7 minutes.
19. Diet Buckwheat Soup
You can add lean meat or do without it.
You will need: 2 l water, 1 cup buckwheat, 3 potatoes, 1 carrot, 1 onion, 2 bay leaves, spices, herbs.
Preparation: Add rinsed groats to boiling water, and after a couple of minutes – potato sticks. Lightly fry chopped onion with carrot in a drop of oil and add to the soup with bay leaves. Cook over low heat until potatoes and groats are tender, and finally add spices and herbs.
20. Diet Soup with Meatballs
Use chicken or lean beef mince.
You will need: 300 g minced meat, 3 potatoes, 1 carrot, 1 onion, 20 g butter, bay leaves, spices, herbs.
Preparation: Grate half an onion and add to the minced meat with butter and spices. Form small meatballs and drop them into boiling water with a bay leaf. 10 minutes after boiling, remove the meatballs and add potatoes with spices. After another 10 minutes – return the meatballs and add fried onion with carrot. Bring the soup to a boil and let it steep.
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