How to make low calorie soup. Recipes for the lowest-calorie and delicious soups for quick and effective weight loss

It has long been noted that liquid hot meals must be included in any diet, no matter whether you are on a diet or not. That is why the main question here is not whether it is necessary to prepare dietary soups, but which ones should be selected in order for them to bring the best effect. Below are several recipes for such soups that do not contain many calories and will not overload the gastrointestinal tract, but will become real helpers in the fight against excess weight.

The benefits of dietary soups for the body as a whole and in the fight against excess weight

A very small number of diets in their original form retain the nutritional balance necessary for the body. Even if you want to lose excess weight very quickly, the need to introduce proteins, fats, carbohydrates, vitamins and other useful elements into your diet still remains a pressing issue, because they are needed for full functioning.

This is where soup comes to the rescue, because almost each of them contains a fairly small amount of calories, but at the same time it contains not only fresh vegetables, but also fish or meat, or vegetable broth, which will help avoid metabolic disorders. Experienced nutritionists believe that drinking soup at least once a day helps to normalize the functioning of the digestive, excretory, cardiovascular and endocrine systems. At the same time, soups are very useful even from a very early age, since they can ensure full development for the entire body as a whole.

However, dietary soups are a special caste of soups, which primarily differs from others by the presence of certain ingredients. For example, cabbage, which is filled with a large number of different minerals (magnesium, potassium, zinc, phosphorus and others). It helps the body increase the work of the stomach and removes excess fluid.

Also an excellent product for dietary soups is celery, which acts as a fat burner and improves the performance of the body as a whole.

As you can see, the composition of dietary soups easily helps to increase metabolism, due to which weight loss occurs, and since they themselves contain a fairly small amount of calories, the results will not be long in coming.

What are the rules for losing weight with soup?

Soup is a tasty and healthy dish that contains a small amount of calories. It seems that a beautiful figure and soup were simply made for each other. But here, too, there are some nuances that must be adhered to in order to achieve harmony.

Why can such a diet harm the body?

Despite what was said above, excessive consumption of soups can be harmful, so in the fight for your figure you should not completely switch to a soup diet. This happens due to some modern problems:

1. At the moment, meat very often contains harmful substances that are fed to animals to increase body weight. Broth prepared with such meat is very quickly absorbed by the intestines and the liver simply does not have time to process them, so they begin to circulate throughout the body, causing harm to it;
2. All harmful substances that were in the meat that was used in cooking gradually pass into the broth after an hour of cooking, especially creatine and creatinine. This is why it is better to cook soups in a second broth;
3. The very liquid that makes up the soup greatly dilutes the gastric juice, which significantly impairs the functioning of the digestive organs;
4. Heat treatment, that is, cooking soup, greatly reduces the amount of beneficial substances that die even when the water reaches 60 degrees.

Healthy and delicious recipes

Just always remember that to prepare dietary soups you must use only natural products, any semi-finished products are completely excluded. Reduce your salt intake to a minimum and experiment with spices, which should also be used in fairly small quantities.

Pumpkin soup with ginger

Calorie content: 62 Kcal.

Pumpkin is an incredibly healthy vegetable, so a dish made from it turns out simply amazing, especially if you add ginger. After the pumpkin season begins in the fall, be sure to prepare it from fresh pumpkin, and it will help you not only lose weight, but also make you feel good, strengthen your immune system, and also improve your metabolism. Pumpkin soup is a must for those who lack strength.

Ingredients:

Preparation:

1. Remove all skin and seeds from the pumpkin. Then peel the potatoes. These two types of vegetables must be coarsely cut into cubes;
2. Wash the cilantro and leave only the stems. Peel carrots, onions, garlic and ginger;
3. Cut the onion into large pieces, keep the cilantro stems small, and put the garlic through a press. Ginger can be grated or finely chopped;
4. Place all the ingredients in a large form, pour in the olive oil and add the butter. After this, sprinkle everything with coriander and sprinkle with sauce, then season. Mix everything thoroughly so that the spices are distributed throughout all the ingredients;
5. The pumpkin mixture must be baked in the oven for about half an hour (temperature 180 degrees). After this, all the vegetables are transferred to the pan, and water is poured into it. It should completely cover all the vegetables. Bring the mixture to a boil and simmer for another three minutes. Using a blender, puree the mixture. Use the remaining cilantro leaves as a garnish.

Chicken soup with egg noodles

Calorie content: 77 Kcal.

Chicken soup can rightfully be called one of the most easily digestible. At the same time, it is incredibly tasty and also very beautiful, especially if you use delicate, transparent chicken broth. With carrots, tender noodles and delicious chicken, this soup is truly perfection.

Compound:

• chicken – 2 fillets;
• potatoes – 2 pcs;
• carrots – 1 piece;
• onion – 1 piece;
• celery – 0.5 pcs;
• parsnip root – 0.5 pcs;
• butter - on the tip of a knife;
• egg noodles - depending on the preferred thickness of the soup, but approximately 50 g;
• green;
• black pepper, salt and bay leaf.

Preparation:

1. Rinse the chicken well and cut into pieces. Place the fillet in a saucepan and cover everything with water. Turn on the heat and start cooking the broth. Be sure to remove any foam that appears so that the broth is clear. Also, after boiling, you can add laurel and salt to the pan, as well as some additional vegetables, so that they give the broth a unique taste. These are carrots, celery and onions. The heat should be reduced and simmer for about 40 minutes;
2. While the broth is cooking, fry it. However, if you want to make the soup less caloric, you can add raw vegetables to the soup. The frying consists of grated carrots and finely chopped onions, fried for about 4 minutes in butter;
3. Diced carrots and parsnips go into the pan. Everything should be cooked until the potatoes are completely cooked, that is, about a quarter of an hour. After this, all the whole vegetables that were originally added to the broth should be removed and noodles and frying should be added instead. Sprinkle everything with pepper and herbs. After the soup boils, you should immediately turn off the stove; the noodles will reach the desired consistency in hot water on their own.

Cabbage soup

Calorie content – ​​approximately 32 Kcal.

A real storehouse of vitamins, while containing such a small amount of calories, it has a slightly sour taste. At the same time, it is quite tasty and will easily give the body strength.

Ingredients:

Preparation:

1. Wash and peel the potatoes and carrots well. After this, it should be cut into cubes, the carrots should be smaller than the potatoes. Pour water into the pan, then add these vegetables and leave to cook for about 10 minutes.
2. During this time, you should chop the cabbage. Be sure to choose a young one, only then will the soup turn out the most delicious. After cutting, it also goes into the pan, and the mixture is cooked for another 5 minutes.
3. The last step is to add the green peas and cook the soup for a few more minutes. At the end, oil, dill and salt with spices are added.

Rice soup with egg for diet No. 5

Calorie content: 51 Kcal.

Diet No. 5 does not require complexity in the preparation of its dishes, so it is important to monitor only the quality of the ingredients. Typically, this diet is used for patients with problems of the digestive tract, so this recipe has a very soft and delicate taste.

Ingredients:

• water – 1.5 l;
• rice – ½ cup;
• potatoes – 2 pcs;
• carrots – 1 piece;
• egg – 1 piece;
• butter – 25 g;
• salt.

Preparation:

1. Rinse the rice thoroughly and add to hot water. It should cook for about 15 minutes over medium heat;
2. During this time, the potatoes are cut into cubes and the carrots are grated. All this is also sent to the pan and boiled for ten minutes;
3. After this, the raw egg should be lightly beaten and poured in a very thin stream into the water, stirring it constantly. Just before the end of cooking, the soup is salted and oil is added. Cook the soup for no more than 3 minutes, but during this time it should be kept under a closed lid.

Tom Yum soup

Calorie content: 49 Kcal.

If we talk about exotic dishes, one of the first to come to mind is the wonderful Thai Tom Yam soup. It has a slightly sour-spicy taste, but it is not at all heavy on the stomach. This recipe is slightly adapted to Russia, so the only rare ingredients you need are coconut milk.

Ingredients:

Preparation:

1. First of all, prepare the dressing for the soup, namely a special paste. To do this, finely chop the garlic and chili. Each of these ingredients should be fried a little, a couple of minutes is enough. Finely chop the ginger and remove the zest from the lemon. Grind the chili and garlic in a blender, after which they should be returned to the frying pan and add the zest, ginger, lemon juice and sugar. Mix everything and simmer for about 5 minutes. Using a mortar, turn the mixture into a puree - this will be tom yum paste;
2. Now let's start preparing the soup itself. To do this, boil the chicken fillet, from this the broth is prepared, after which the chicken is removed and cut. Peel the shrimp and chop the mushrooms;
3. After this, coconut milk and paste are added to 400 ml of chicken broth. After this, bring the soup back to a boil over low heat and simmer for a couple of minutes. At the very end, shrimp and mushrooms are added, as well as boiled chicken. Everything is cooked for another 5 minutes, after which the soup is served.

Japanese cucumber soup

Calorie content: 60 Kcal.

Many readers probably love okroshka. But if you make it low-calorie, you will get a wonderful cold cucumber soup. You can cook it with either meat or chicken broth; it still turns out incredibly tasty.

Ingredients:

• meat broth - 0.5 l;
• green peas – 200 g;
• egg – 4 pcs;
• cucumber – 3 pcs;
• soy sauce - 2 table. l.;
• greens - a small bunch.

Preparation:

1. The pre-prepared meat broth should be brought to a boil and fresh peas should be boiled in it for 10 minutes;
2. After this, cut the cucumbers into medium pieces and also add them to the pan, season with salt, spices and soy sauce and cook everything over medium heat for 5 minutes;
3. Beat 2 eggs into the soup, stirring constantly. As soon as the egg whites have curled, immediately remove them from the heat. Hard-boil the remaining eggs and chop. After that, add them to the finished dish. Decorate it with greenery.

Red fish soup

Calorie content: 115 Kcal.

If you love fish, then you will like this fish soup. Red fish is rightfully considered one of the most delicious, so the dish will be extremely attractive and will appeal to all fish soup lovers.

Ingredients:

Preparation:

1. Fillet the fish. Remove the gills from the head, cut off the tail, fins and ridge - all this will be used to prepare the broth.
2. Place all the leftovers in a deep saucepan, pour in cold water and cook for about 20 minutes. After this, strain the broth, add chopped onions, carrots and potatoes and start cooking over medium heat. You should also add chopped fish fillets. This takes about 10 minutes to prepare, after which laurel, pepper, salt are added and everything is left for another ten minutes;
3. The cooked fish soup should be sprinkled with fresh herbs, vodka should also be poured into it and everything should be mixed thoroughly. Before serving, the ear should sit for at least another half hour.

Cream of mushroom soup

Calorie content: 117 Kcal.

Mushroom puree soup turns out to be very tender and aromatic, which is why this dish is very loved by many gourmets. Use any mushrooms you find in this recipe because it is quite versatile.

Ingredients:

• mushrooms – 600 gr;
• cream – 500 ml;
• onion – 2 pcs;
• carrots – 2 pcs;
• parsley – 1 root and a small bunch of greens;
• vegetable oil - 2 tablespoons. l.;
• salt and pepper.

Preparation:

1. Wash all vegetables well and chop. For example, carrots are cut into cubes, and potatoes into cubes. Simply cut the parsley root into strips. Place all this in a saucepan and add water so that it only slightly covers the food. Everything is put on fire;
2. Cut the onion into small pieces and fry until golden brown, after which mushrooms are added to it. Everything should be fried until done;
3. When the vegetables are cooked until soft, almost all the water will need to be drained, leaving only a couple of centimeters at the bottom. After this, mushrooms are added to the vegetables, and with the help of a blender and added cream everything turns into cream soup. You need to add salt and pepper.

Light vegetable soup with tomatoes and rice

Calorie content 53 Kcal.

Rich, aromatic, but at the same time very light and easy to prepare, the soup will undoubtedly attract attention. It will perfectly feed the whole family without adding extra centimeters.

Ingredients:

Preparation:

1. Rinse the rice in running water until it becomes clear. After this, it should be placed in a saucepan and filled with water. Everything should be put on fire until it boils;
2. Cut the potatoes into cubes, then add them to the rice. Once boiling, reduce heat and simmer for about 10 minutes. During this time, fry the onion and grate the carrots. This roast should cook for about 5 minutes;
3. The bell pepper is cut into small pieces, after which it also goes into the frying pan with the onions and carrots. Cook it for about 3 minutes. Add tomato paste to the pan, chop the garlic and spices, then add to the soup;
4. It should be cooked for another 10 minutes and seasoned with chopped herbs.

You will find a simple recipe for a delicious dietary soup in the following video:

As you can see, there is a huge variety of dietary soups, so choosing a recipe that suits your taste is quite simple. The main thing is to remember that such soups spoil very quickly and therefore they should only be prepared once.

Hello, dear readers! The problem of “what to eat to lose weight” worries everyone who visits my site. Helping you get closer to solving it is my task. So, step one... That is, first courses. This is exactly what this post is about.

First courses on our menu

Many people completely undeservedly refuse first courses on their menu. Being at work at lunchtime, it seems that you don’t need such a dish at all during the work week.

They don’t cook it at home, but eat it dry at work. This means that now we will go through our cookbook to find suitable recipes in it.

Regular and low-calorie soups: what's the difference?

The difference between regular soups and low-calorie ones is that onions and vegetables are not fried in fat with the addition of flour.

This frying not only makes the soup thicker, it adds mucus and calories. It seems to me that this is a legacy of the hungry years of our grandmothers.

When there was grass from the garden in the pan, and there was not enough flour for normal bread, then one or two spoons of flour in the soup at least slightly added a feeling of fullness. The time of hunger has passed, but the traditions of frying remain.

Sometimes, in order to better feed the family, housewives try to make the soup similar to goulash. Liquids - less, grounds - more.

They say about such a dish: so that the spoon stands. This is especially applicable to Ukrainian borscht. Of course, per unit volume of such food, there are much more calories than necessary for a healthy diet.

Plus, a rather large piece of fatty meat ends up on the plate. What about the first course with meat? for lunch, if you add a second one, then overeating is guaranteed.

If, in your quest for proper nutrition, you are not yet ready for radical changes, then you can take the first few small steps:

• Do not cook frying with flour.
• Do not put very salty store-bought seasonings with added stabilizers and other unhealthy chemicals into the soup.
• Cook soups more “liquid”, increase the amount of water and reduce the amount of solid ingredients;
• Remove potatoes from the dish or reduce their quantity. Replace with turnips, pumpkin, zucchini.
• Replace the white rice with buckwheat or pearl barley.
• Do not put pieces of fatty meat on your plate. Lean meat and poultry can be left, but gradually reduce the amount.

By gradually reducing the calorie content of the soup, you will switch to a low-calorie diet without stressing the body.

Broths for first courses

Soups made with broth have more calories than soups made with water. But you can also use chef’s secrets for broths, so that the taste is familiar and the diet is added.

If you additionally begin to reduce the amount of salt in your food, then the result in the form of a reduction in waist circumference is guaranteed. If it’s still difficult, then cook the broth without salt, and then add soy sauce to the plate.

Drinking a mug of hot, delicious broth is a good habit. The stomach is no longer empty, and calories are at a minimum.

This way, without unhealthy snacks, you can deceive the body for another couple of hours before a full meal. Although, of course, the question is, is it useful?

Chicken broth

The most dietary broth, really chicken . It is given to those recovering after surgery or a protracted illness.

When the chicken is lean or the broth is cooked without the skin with subcutaneous fat, it makes an excellent basis for a low-calorie first course.

Broth made from quail or turkey without skin will be leaner. Boiled chicken can be used for salads or added in portions to soup.

Meat broth

If you are going to use meat broth for low-calorie soups, you need to use only lean meat. For example, veal or rabbit meat is suitable.

Broth made from pork or fatty beef is not suitable for light first courses. You can use bone broth; it will further strengthen the ligaments, as it contains a lot of gelatin.

Lean meat is also added to plates in portions. But there is no need to add sour cream to the meat.

Fish broth

It is advisable to cook fish broth from lean sea or river fish. Fatty varieties of sea fish, such as salmon, chum salmon, sturgeon, will give you a very rich broth.

Dietary You won’t get soup from such a broth. Be sure to strain the fish broth through double gauze or a sieve so that small bones do not fall into the finished dish.

Be sure to remove the bones from the boiled fish from the broth. Only after this can it be put into the soup: either in a saucepan, or in portions on each plate.

Never cook fish soup using canned fish. Canned food is a ready-to-eat final product, often of questionable quality. Additional cooking will not benefit your food.

As for fish, in the healthy nutrition information environment, there is now a debate about whether it can be used as food at all. Due to the fact that most fish are carriers of worms and even heat treatment does not kill their eggs.

I will not go into details now, this is a separate topic for another article. Let me just say that many people give up fish and seafood.

As a result, for all the basics of first courses, I would like to note: if, nevertheless, the broth turns out to be fatty, then after cooking, carefully skim off the fat from the surface of the liquid with a spoon or ladle.

You won't need it. This way you will reduce the calorie content of any broth: chicken, meat or fish. Based on these broths, you can cook low-calorie soups.

Soups on water

Bonn soup

The most famous soup for weight loss is Bonn soup. Its base is water and tomato juice. This soup is prepared immediately for 3-4 days. Then they eat only at all meals, without restrictions on portion sizes. For 3 liters of water we take:

• cabbage -1 kg;
• carrots - 0.5 kg;
• onion - 0.5 kg;
• tomatoes - 1kg;
• celery (stems) - 0.5 kg
• celery (leaves) - 50 g;
• parsley (leaves) - 50 g;
• dill - 50 g;
• bell pepper - 0.3 kg;
• tomato juice - 1 liter;
• garlic - 50 g.

All vegetables and celery stalks are finely chopped, as for any soup. Pour in water and simmer until fully cooked for about 40 minutes. Then tomato juice and finely chopped herbs are added.

You can pass the garlic through a press or omit it if you don’t like it. Salt is not used at all in any form.

You can add bay leaf, sweet peas or a little curry for taste. If there is not enough liquid, add boiling water or more tomato juice. Boil. That's it, you can eat the soup. Both in regular form and in puree form.

I also advise you to read my article

From cauliflower and broccoli

For those who do not like the taste and aroma of celery, you can try a simplified version of Bonn soup, which does not contain celery and regular cabbage, but instead uses cauliflower and cabbage broccoli.

Other vegetables: tomatoes, bell peppers, carrots can be added without restrictions. If you add salt, this soup can be offered to all family members.

You can make a weight loss mono soup using only broccoli . But this dish is not for everyone, because of the taste.

Sorrel (with spinach)

Sorrel soup, spinach soup, and nettle soup are varieties of soups with a sour taste made with water. Fresh sorrel, like fresh spinach, is rich in vitamin C.

If you use frozen sorrel or spinach, the benefits of such a product will be somewhat less. It is better to use cabbage for sour tastes.

Cook cabbage soup with sauerkraut in water or chicken broth. It will turn out to be dietary and healthy.

Cream soups

Cream soup can be made from any soup by simply passing it through a blender. You don't have to cook anything special. When the soup is thin, the puree will be thinner.

If you thicken a dish by adding potatoes or starch, the calorie content will increase. Store-bought packet soups contain starch or soy. Avoid concentrates forever.

Usually pureed soups served with croutons, cream or sour cream. For slimming foods, such an additive is undesirable. It is enough to decorate with greenery.

With legumes

The most common type of pureed soups are dishes with legumes. For example, from green peas or beans. These first courses are very light, so it is better to cook them with broth or serve with cream.

You can also cook cream soup from dry beans or lentils. Such soups are more nutritious and thicken well without additional ingredients.

It is advisable to soak the beans in cold water overnight beforehand. Otherwise you will have to cook it for a long time. Lentils cook much faster. In addition to broth (water) and legumes, onions, carrots, salt and spices are usually added to the soup to taste.

With vegetables

If any vegetable cook the soup in water thicker, and then pass it through a blender, it turns out cream soup . Such mono-soups can be made from zucchini, pumpkin, and carrots.

Of the pureed dishes, the most famous is gazpacho tomato soup. In these soups, additives and spices are added to suit your taste.

Mushroom

Everyone's favorite cream of mushroom soup It is not low-calorie, since it is prepared not only from mushrooms. Usually soy, starch or potatoes are added there.

Mushrooms cannot give thickness and creaminess to such a soup. In addition, cream of mushroom soup often topped with heavy cream. This also increases the calorie content of the dish.

If you like the aroma of mushrooms, you can make a soup, for example, from pumpkin or zucchini and add a small amount of dry, fragrant porcini mushrooms.

In this case, you will get the aroma of mushrooms, and the base will remain low-calorie. Or just prepare mushroom soup, containing only mushrooms and onions, do not puree.

Cold soups

Cold soups based on kvass or kefir are very dietary. In the summer heat, they not only satisfy hunger, but also thirst.

Okroshka

Traditional okroshka with kvass will be less high in calories if you do not put potatoes and sausage in it. Sour cream dressing is also undesirable.

Use plain yogurt or skip the dressing altogether. Fresh cucumber, radish, and boiled egg can form an excellent basis for a low-calorie liquid dish made with kvass.

You can make it with mineral water with gas and kefir, add mustard for taste.

Beetroot soup or cold borscht

In order to prepare cold borscht or beetroot soup, you need to boil the beets. Depending on whether you plan to use beets in the soup or not, you can boil them whole, in large pieces, or grated.

Grated beets cook faster, but it is not advisable to use them after that. There will be no taste left in it. After cooling, the strained beet broth is used as the basis for cold borscht, similar to okroshka.

So that the beetroot soup is dietary, It is also undesirable to put potatoes and sour cream in it. Whether you use boiled meat or not is at your discretion.

Bulgarian tarator

The most weight-loss cold first course is the Bulgarian tarator soup. Its basis is sour milk or kefir. The composition includes cucumber cut into very small cubes.

And that's all! All that remains is to add salt, add one spoon of olive oil on top, a pinch of chopped walnuts and a little chopped garlic to your taste. The plate is decorated with finely chopped dill.

Your soup is a helper on the path to slimness

Dear readers. I hope you enjoyed this excursion into the world of dietary soups. Now you will not deny yourself the pleasure of having soup for lunch if you are not yet a raw foodist. After all, you can always take the finished dish with you to work.

Buy a wide-mouth thermos and pour in some soup. Take it with you. A healthy and wholesome lunch will protect you from snacking on buns and cookies.

In addition, the soup will occupy more volume in the stomach with fewer calories. You will feel more full.

You will find even more recipes for dietary soups at

If you have your own slimming soup recipes, share them in the comments. I and our other readers will only be grateful.

Low-calorie soups should be in the diet of everyone who watches their diet!

1. Cream of chicken soup

Total per 100 grams - 79.9 kcal: Proteins - 5.8 Fats - 5.1 Carbohydrates - 2.9

Products:

1. Chicken thigh (without skin) - 3 pcs.

2. Potatoes (medium) - 2 pcs.

3. Water - 1 l.

4. Canned green peas - 150 gr.

5. Carrots (medium) - 1 pc.

6. Onions - 1 pc.

7. Cream 10% - 170 ml.

8. Bay leaf - 1 pc.

9. Salt - 5 gr.

10. Butter - 40 gr.

11. Dill greens - 1 bunch

How to make cream of chicken soup:

Chop the chicken thighs and cook for 20 minutes, skimming off the foam.

Add the potatoes, cut into strips, to the thighs and cook for another 20 minutes.

Separate the chicken from the bones, grind with potatoes in a blender and add to the broth.

Salt, pepper, add bay leaf and cook for 3 minutes.

Grind green peas in a blender, add cream and mix. Add the mixture to the soup and cook for 5 minutes.

Finely chop the onion and carrots, fry in butter until golden brown, add to the soup and cook for 2 minutes.

Garnish the finished cream soup with dill.

2. Light mushroom soup

Total per 100 grams - 49.2 kcal: Proteins - 1.3 Fats - 3.9 Carbohydrates - 2.6

If you don’t have time to bother with cooking, or want something light, this soup is for you. Despite the fact that there are few ingredients, the soup turns out to be satisfying due to the nutritional value of the mushrooms. And, of course, a big plus is that cooking takes little time!

Products:

1. Champignons - 500 gr.

2. Onions (1 pc.) - 120 gr.

3. Butter - 100 gr.

4. Bouillon cube - 2 pcs.

5. Water - 1.5 l.

6. Dried thyme - 0.5 teaspoon

7. Wheat flour - 2 tbsp. spoons

8. Salt (to taste) - 5 g.

9. Ground black pepper (to taste) - 5 gr.

How to make light mushroom soup:

Peel and finely chop the onion.

Wash and dry the mushrooms, cut them into slices.

Heat the butter in a thick saucepan, add the onion and fry until golden brown.

Then add mushrooms, stir and fry for 5-7 minutes.

Sprinkle flour over mushrooms and mix well.

Dissolve bouillon cubes in hot water. Stirring constantly, pour the broth into the pan with the mushrooms. Salt, pepper, add thyme.

Cook the soup over medium heat for 20 minutes.

3. Carrot cream soup with ginger

Total per 100 grams - 34.5 kcal: Proteins - 1 Fats - 1 Carbohydrates - 5.8

Everyone knows that carrots are famous for their large amount of carotene, which turns into vitamin A. Surprisingly, boiled carrots contain much more useful substances than raw ones. We offer a recipe for carrot soup. Ginger and curry seasoning will add some spice to your soup!

Products:

1. Vegetable broth - 1 l.

2. Carrots - 1 kg.

4. Potatoes (medium) - 2 pcs.

5. Leek - 100 gr.

6. Garlic - 1 tooth.

7. Parsley - 50 gr.

8. Dry ginger (ground) - 1 teaspoon

9. Curry seasoning - 1 teaspoon

10. Bay leaf - 1 pc.

11. Olive oil - 2 tbsp. spoons

12. Salt (to taste) - 2 gr.

How to make carrot soup with ginger:

Wash the carrots, peel and cut into cubes.

Cut the leek into half rings.

Heat olive oil in a saucepan, add potatoes and leeks, fry for 5 minutes.

Finely chop the parsley, finely chop the garlic.

Add parsley, garlic, dry ginger, curry and bay leaf to the pan. Simmer for about two minutes.

Pour in the vegetable broth and add the carrots. Bring to a boil, then reduce heat and simmer for about 30 minutes until the carrots are tender.

Remove the bay leaf from the soup, pour into a blender and blend until creamy. Add salt to taste.

4. White bean soup

Total per 100 grams - 40.8 kcal: Proteins - 2.3 Fats - 1.3 Carbohydrates - 4.8

Delicious soup, easy to prepare. It is advisable to pre-soak the beans for 3-4 hours, or preferably overnight. You can also use canned beans, but you need to add them to the soup 10-15 minutes before they are ready. Vegetarians can also prepare the soup, but use water instead of chicken broth.

Products:

1. White beans - 150 gr.

2. Potatoes - 300 gr.

3. Carrots - 100 gr.

4. Onions - 100 gr.

5. Chicken broth - 1.5 l.

6. Garlic - 2 teeth.

7. Dill - 20 gr.

8. Salt (to taste) - 10 g.

9. Ground black pepper (to taste) - 5 gr.

10. Vegetable oil - 20 g.

How to make white bean soup:

Place the pre-soaked beans in chicken broth and cook until almost done for 30-40 minutes.

Cut the potatoes into cubes and add them to the beans when they are almost ready. Cook for 10 minutes.

Chop the onion, grate the carrots. Fry finely chopped onion and grated carrots in vegetable oil until the carrots are soft. Place in soup, cook for 5-7 minutes.

Finely chop the dill, chop the garlic, add to the finished soup, let it brew for 10-15 minutes.

5. Cauliflower soup

Total per 100 grams - 42.5 kcal: Proteins - 1.6 Fats - 2 Carbohydrates - 4.8

One of the options for cauliflower soup. Thanks to the milk and flour sauce, the soup turns out very satisfying!

Products:

1. Vegetable (or chicken) broth - 2 liters.

2. Cauliflower (medium head) - 1 pc.

3. Onions (medium) - 1 pc.

4. Carrots (medium) - 1 pc.

5. Butter - 3 tbsp. spoons

6. Flour - 4 tbsp. spoons

7. Milk - 750 ml.

8. Parsley (dry) - 2 teaspoons

9. Bay leaf - 2 pcs.

10. Salt (to taste) - 2 gr.

11. Ground pepper (to taste) - 2 gr.

How to make cauliflower soup:

Finely chop the onion, cut the carrots into cubes.

Wash the cabbage, separate it into florets and cut each floret in half.

Melt 2 tbsp in a saucepan. butter, add onion and fry until transparent.

Add carrots, stir and simmer for 2 minutes.

Add cauliflower and pour in broth.

Add dry parsley and bay leaf. Add salt and pepper to taste.

Bring to a boil over medium heat, then simmer over low heat for 25-30 minutes.

At this time, add flour to the milk and mix with a whisk.

In a separate pan, melt a spoonful of butter, pour in the milk-flour mixture. And bring to a boil over medium heat, stirring constantly. Remove from heat.

Add the prepared sauce to the soup, cook for another 5-10 minutes.

6. Cheese soup with meatballs

Total per 100 grams - 71.8 kcal: Proteins - 3.7 Fats - 3.9 Carbohydrates - 5.6

You can cook classic meatball soup in a slow cooker, or you can experiment and cook something new. We decided to add melted cheese to the classic soup, thereby giving the soup a rich, creamy taste that goes well with meat balls. This is a very light and tasty soup for every day!

Products:

1. Minced meat - 150 gr.

2. Potatoes - 2 pcs.

3. Onions - 1 pc.

4. Carrots - 1 pc.

5. Processed cheese - 180 gr.

6. Garlic - 2 teeth.

7. Bay leaf - 2 pcs.

8. Salt (to taste) - 5 g.

9. Ground black pepper (to taste) - 5 gr.

10. Water - 1 l.

11. Sunflower oil - 1 tbsp. spoon

12. Parsley (to taste) - 15 gr.

How to make cheese soup with meatballs:

Peel the onions and carrots. Chop the onion finely and grate the carrots on a coarse grater.

Pour a little oil into the multicooker, turn on the “fry” mode and fry the onions and carrots until the onions are golden brown.

Make meatballs from minced meat.

Cut the potatoes into small cubes and chop the garlic with a knife.

Cut the processed cheese into cubes.

As soon as the carrots and onions are fried, add potatoes and meatballs to them, pour water, add pepper and bay leaf.

Set the “cook” mode for 30 minutes.

After time, add salt and cheese, dill, garlic. Stir the soup until the cheese is completely melted and put on the “cook” mode for another 10 minutes.

7. Soup with peas and meatballs

Total per 100 grams - 48.1 kcal: Proteins - 2.8 Fats - 2.4 Carbohydrates - 3.9

The peculiarity of this soup is that it is very easy to prepare, it contains a small amount of different ingredients. And at the same time, it is very tasty and nutritious!

Products:

1. Potatoes - 400 gr.

2. Minced meat - 400 gr.

3. Canned green peas - 400 gr.

4. Carrots (1 pc.) - 90 gr.

5. Onions (1 pc.) - 110 gr.

6. Greens (to taste) - 10 g.

7. Salt (to taste) - 5 g.

8. Ground black pepper (to taste) - 5 gr.

9. Water - 2.0 l.

How to make soup with peas and meatballs:

Peel the potatoes, wash and cut into cubes.

Peel and chop the onion.

Peel the carrots and cut into small cubes.

Pour water over the chopped vegetables and put on fire.

Salt the minced meat and form it into small meatballs.

As soon as the water boils, place the meatballs in the soup and cook for 15 minutes until the vegetables are tender.

After this, add green peas, finely chopped herbs, salt and pepper. Cook for another 10 minutes.

Pour the hot soup into bowls and serve immediately.

8. Cheese soup with chicken

Total per 100 grams - 46.4 kcal: Proteins - 3.6 Fats - 0.9 Carbohydrates - 6.1

Cheese soup has a bright, rich taste. It turns out light and at the same time satisfying. Cheese soup does not require much time to prepare and a lot of ingredients.

Products:

1. Water - 2 l.

2. Chicken fillet - 250 gr.

3. Potatoes - 200 gr.

4. Rice - 100 gr.

5. Carrots (medium) - 1 pc.

6. Onions (medium) - 1 pc.

7. Processed cheese - 200 gr.

8. Salt (to taste) - 2 gr.

How to make cheese soup with chicken:

Boil the chicken fillet for 15 minutes, add salt and pepper to taste.

Cool the boiled fillet and cut into cubes.

Rinse the rice with running water and add to the boiling broth (in which the fillet was cooked). Cook rice for 10 minutes.

Peel the potatoes and cut into cubes.

Finely chop the onion and grate the carrots.

Add potatoes, onions and carrots to the broth. After 5 minutes, add the meat and cook until the potatoes are ready.

At the end of cooking, add processed cheese, stir and remove from heat.

9. Tomato soup with beans

Total per 100 grams - 36.3 kcal: Proteins - 2.5 Fats - 1.8 Carbohydrates - 2.6

Not at all difficult to prepare, this soup can easily replace a full lunch. It's very filling thanks to the beans!

Products:

1. Water - 2 l.

2. Canned beans - 200 gr.

3. Beef - 300 gr.

4. Potatoes (large) - 1 pc.

5. Onions (medium) - 1 pc.

6. Carrots (medium) - 2 pcs.

7. Tomato juice - 250 ml.

8. Salt (to taste) - 2 gr.

9. Ground pepper (to taste) - 2 gr.

10. Bay leaf - 1 pc.

11. Vegetable oil - 1 tbsp. spoon

How to make tomato soup with beans:

Cut the beef into medium pieces.

Add meat, beans and one whole carrot to the multicooker bowl, add water, add salt to taste. Turn on the “Extinguishing” mode for 2 hours.

Add salt.

Meanwhile, prepare the dressing in a frying pan. Cut the onion into cubes, grate the carrots on a coarse grater and fry in vegetable oil until golden brown.

Pour tomato juice over the vegetables and simmer over low heat for 10-15 minutes.

Cut the potatoes into cubes.

Add potatoes to the slow cooker after the beep.

Add the prepared dressing to the multicooker, add salt and pepper to taste, add bay leaf and cook for another hour in the “Stew” mode.

10. Chicken soup with vegetables

Total per 100 grams - 43.9 kcal: Proteins - 3.4 Fats - 2.3 Carbohydrates - 2.9

Products:

1. Chicken - 1000 gr.

2. Onions - 1 pc.

3. Garlic - 2 cloves

4. Water - 3 liters

5. Celery (stem) - 1 pc.

6. Turnips - 1 pc.

7. Carrots - 2 pcs.

8. Zucchini - 2 pcs.

9. Beans (canned) - 225 gr.

9. Cabbage - 1 pc.

10. Salt - 2 teaspoons

11. Black pepper - 1/4 teaspoon

How to make chicken soup with vegetables:

Chop the onion, chop the garlic, shred the cabbage. Cut the turnips into 1cm cubes, the celery stalk into pieces, and the carrots and zucchini into slices.

Place chicken, onion and garlic in a large saucepan. Pour in water and bring to a boil. Reduce heat and simmer for 50-60 minutes or until chicken is tender.

Remove the chicken from the broth and cool. Separate meat from bones and cut.

Skim fat from broth. Put the meat back and add all the other ingredients (celery, turnips, carrots, zucchini, beans, cabbage and spices). Cook for 20-30 minutes or until vegetables are soft.

Do you have a blender and have never made pureed soup before? In vain. Even if you don’t like first courses, especially vegetable ones, you will probably like them in this form. To give cream soup a delicate silky texture, a large amount of cream or butter is usually added to it, but we will try to keep the amount of high-calorie ingredients to a minimum so that you can eat plenty of soup without harming your figure.

Spicy pumpkin soup

Ingredients:

• Peeled pumpkin – 600 g
• Potatoes – 2 pcs.
• Water – 2 tbsp.
• Milk – 1 tbsp.
• Olive oil – 1 tbsp. l.
• Ginger root – 5 g
• Nutmeg, coriander, red pepper, curry, salt - to taste

Cut the pumpkin and peeled potatoes into small cubes, add a glass of water and simmer over low heat until soft. Puree the prepared vegetables with the liquid in a blender. Boil milk with a second glass of water, pour vegetable puree into the boiling mixture. Add oil, finely grated ginger root, salt and spices. Cook at low boil for 4-5 minutes.

KBJU per 100 g:

• Proteins – 1.4 g
• Fat – 1.5 g
• Carbohydrates – 6.2 g
• Calorie content – ​​39 kcal

Diet broccoli puree soup

Ingredients:

• Broccoli – 500 g
• Onions – 1 pc.
• Chicken broth – 1 l
• Vegetable oil – 1 tbsp. l.
• Milk – 150 ml
• Salt, spices to taste

Wash the broccoli and divide it into florets. Place a thick-bottomed pan on the fire, heat the oil in it and add finely chopped onion. Simmer it over low heat. Then add the broccoli and simmer for another 5 minutes. Pour the broth into the pan, bring to a boil, add salt, add spices and simmer for 15-20 minutes until the broccoli florets are soft. Then puree the soup using an immersion blender. Return the pan to the heat, pour in the milk, bring to a boil and immediately turn off.

KBJU per 100 g:

• Proteins – 2.4 g
• Fat – 1.3 g
• Carbohydrates – 2.5 g
• Calorie content – ​​29.2 kcal

Mushroom cream soup from champignons

Ingredients:

• Champignons – 400 g
• Potatoes – 4 pcs.
• Onions – 2 pcs.
• Milk – 500 ml
• Vegetable oil – 1 tbsp. l.
• Salt, spices to taste

Peel the potatoes, cut into small pieces, put in a pan with water and put on fire. Heat a frying pan with oil and add finely chopped onion, simmer for 2-3 minutes, then add chopped mushrooms. Simmer until done. When the potatoes are cooked, drain the water, leaving about 1 cup of liquid in the pan. Place the stewed mushrooms in a saucepan, pour in the milk, add salt and spices. As soon as the milk boils, remove the soup from the heat and puree with a blender.

KBJU per 100 g:

• Proteins – 3 g
• Fat – 2.3 g
• Carbohydrates – 7.4 g
• Calorie content – ​​60.5 kcal

Zucchini soup with chicken

Ingredients:

• Zucchini – 1 kg
• Chicken fillet – 400 g
• Onions – 1 pc.
• Carrots – 1 pc.
• Water – 1 l
• Vegetable oil – 1 tbsp. l.
• Salt, spices to taste

Pour cold water over the fillet and boil until tender, then remove, cool and disassemble into small fibers. Heat the oil in a thick-bottomed saucepan, add finely chopped onion and grated carrots, and then zucchini, cut into small cubes. Simmer until done. Puree the vegetables in a blender and add chicken broth, add salt, spices and meat. Bring to a boil and cook over low heat for 5-7 minutes.

KBJU per 100 g:

• Proteins – 3.9 g
• Fats – 0.7 g
• Carbohydrates – 2.3 g
• Calorie content – ​​32.2 kcal

Dietary creamy cauliflower soup with cheese

Ingredients:

• Cauliflower – 800 g
• Onion – 1 pc.
• Carrots – 1 pc.
• Water – 1.5 l
• Potatoes – 2 pcs.
• Vegetable oil – 1 tbsp. l.
• Milk – 100 ml
• Cheese 20% – 50 g
• Salt, spices to taste

Disassemble the cabbage into inflorescences and boil for 15 minutes in boiling salted water. Then drain the water and cool the cabbage. Heat oil in a thick-bottomed saucepan, add finely chopped onion, simmer for 1-2 minutes. Peel the potatoes and carrots, cut into small cubes and add to the onion, stir and simmer for 5-7 minutes. Pour in 1.5 liters of boiling water, add salt, add spices and cook under the lid until the vegetables are fully cooked. After this, add the cabbage, boil for a couple more minutes and puree the soup with a blender. Pour in the milk, add the grated cheese, return the pan to the heat, bring the soup to a boil, stirring constantly, and, without stopping stirring, simmer over low heat for 5-6 minutes.

KBJU per 100 g:

• Proteins – 1.6 g
• Fats – 0.8 g
• Carbohydrates – 3.3 g
• Calorie content – ​​25.1 kcal

Carrot soup

Ingredients:

• Carrots – 250 g
• Potatoes – 200 g
• Water – 800 ml
• Vegetable oil – 2 tbsp. l.
• Salt, spices to taste

Pour the peeled and diced potatoes with water and put on fire. Also peel the carrots, cut into cubes and simmer in oil for 7-9 minutes. When the potatoes become soft, add the stewed carrots and cook until the vegetables are fully cooked. Puree the soup with a blender, add salt and spices, return the pan to the heat and simmer over low heat for 5-7 minutes.

KBJU per 100 g:

• Proteins – 0.6 g
• Fat – 1.7 g
• Carbohydrates – 3.9 g
• Calorie content – ​​32.4 kcal

Dietary vegetable puree soup

Ingredients:

• Potatoes – 200 g
• White cabbage – 200 g
• Turnip – 200 g
• Carrots – 1 pc.
• Onion – 1 pc.
• Tomatoes – 2 pcs.
• Water – 1.5 l
• Vegetable oil – 1 tbsp. l.
• Garlic – 4-5 teeth.
• Salt, spices to taste

Peel potatoes, turnips and carrots and cut into cubes. Place together with coarsely shredded cabbage in a saucepan, add water, salt and put on fire. Immerse the tomatoes in boiling water for a minute, then drain the water and peel them. In a frying pan heated with oil, lightly simmer the onion, cut into half rings, after a couple of minutes add the peeled and finely chopped tomatoes. Simmer for 7-8 minutes under the lid, adding salt and spices. When the vegetables in the pan are completely cooked, add the stewed tomato to them. Puree the soup with a blender, return to the heat, add chopped garlic, stir and boil over low heat for 2-3 minutes.

KBJU per 100 g:

• Proteins – 0.6 g
• Fats – 0.5 g
• Carbohydrates – 3.1 g
• Calorie content – ​​18.3 kcal

Style Summary

Boiled eggs, garlic croutons made from whole grain bread, oatcakes, sandwiches with chicken breast, lean ham or tuna, grilled vegetables or some original dietary snacks are perfect as a tasty and healthy addition to the creamy soup.

Diet soup recipes for weight loss

Broths for any dietary soup

For vegetable broth, it is good to use edible trimmings of various vegetables: stalks, green leaves or stems, etc. All trimmings are cleaned, washed with cold water and boiled over low heat until tender. Then the broth is filtered and excellent low-calorie soups are prepared with it. If you want to cook soup with meat broth, then you should use secondary broth. The meat is brought to a boil, the first water is poured out, the meat is washed and boiled in new water until tender. Such a broth does not lose its nutritional properties, but there will be much less decomposition products harmful to humans in it.

Light diet soup with basil

This soup is considered Italian. Chop a small onion and sauté in butter. Add young fresh peas to the onion, pour in vegetable broth or boiling water and cook over low heat for 15 minutes. After this, mash the peas directly in the broth, add to the soup, add more broth, salt and pepper and bring to a boil. Remove the soup from the heat, carefully stir in the low-fat cream and add chopped parsley and basil (you can add more).

Dietary lentil soup

Wash the lentils and soak in water overnight, then cook until tender in the same water. In a frying pan with olive oil, prepare a dressing of chopped onion and garlic, crushed with salt. Add low-fat bone broth to the dressing. Boil the soup for a few more minutes, add spices to taste. You can mash the lentils, or you can leave them as is.

Diet zucchini puree soup

This light soup is prepared with vegetable broth. Chop the zucchini into large cubes and boil in the broth until almost done. Then grind them with a blender, add flour sautéed in butter, then salt, bring to a boil and boil for two minutes. Add herbs and sour cream to the plates. In the same way, puree soup is prepared from.

Diet soup with Brussels sprouts

This soup is very tasty and has the least calories. Broccoli will also work in place of Brussels sprouts. Place the cut potatoes into boiling salted water. Sauté onions and carrots in vegetable oil, put them in the soup along with chopped cabbage, a couple of minutes before the potatoes are ready. Cook for another 3 minutes. When serving, add sour cream and chopped herbs.

The vegetables for this low-calorie soup can be used fresh or frozen.

Celery soup for weight loss

To prepare celery soup for weight loss, you need to take two grams of celery root cut into small pieces, about five tomatoes and the same number of onions and carrots. You will also need two bell peppers, four hundred grams of green beans, a small head of cabbage and one and a half liters of tomato juice. Chop all the vegetables, place them in a saucepan, then pour the tomato juice over the entire contents so that it covers all the added ingredients. If there is not enough juice, you can add water. Bring the soup to a boil, then simmer for ten minutes over low heat, keeping the lid on. Then cook it for another ten minutes with the lid closed.

Avocado soup for weight loss

To prepare avocado soup for weight loss, you must first make broth from lean chicken fillet (about two hundred grams). Place one hundred and fifty grams of onion into the broth, cut into rings, and a pod of hot green pepper. Cut the pepper into cubes. Bring the broth to a boil and add the pulp of five avocados, the juice of one lemon, and finely chopped coriander. The finished boiled mixture is blended in a blender, after which it can be eaten.

Tomato soup for weight loss

To prepare tomato soup for weight loss, you must first boil half a kilogram of veal and three hundred grams of potatoes in one and a half liters of water. After this, add one kilogram of tomatoes and one medium onion and cook for half an hour. Then bell pepper (finely chopped), parsley, bay leaf and garlic are added to the soup. Boil it for another five minutes over low heat, then let the soup settle. The soup is ready