Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Content

Hot first courses should be present in the diet of every person, even those who are losing weight or suffering from diseases of the digestive system. The only thing is that in such situations you have to figure out how to create soups that will not overload the gastrointestinal tract and will not be saturated with fats. What recipes are worth learning?

How to prepare diet soup for weight loss

First of all, you need to pay attention to the interpretation of the word “diet” - depending on what it is, the menu is formed. Main nuances:

• If the diet is due to gastritis, pancreatitis, cholecystitis, etc., spices, meat ingredients, and some vegetables are excluded.
• If you need to lose weight at a natural pace (through proper nutrition), the caloric content and fat content are mainly reduced.
• If you are creating a menu for a child, you need to figure out how to prepare a light soup that does not overload the gastrointestinal tract and does not contain allergens (for the little ones).

Fat burning

For such a dietary dish, the key focus is not only on calorie content, but also on a special selection of ingredients that will have the following properties:

• diuretic;
• accelerating metabolism;
• laxative;
• regulating lipid metabolism.

A recipe for a fat-burning diet dish may involve the use of hot seasonings: they facilitate the absorption of fats and have a positive effect on your figure. Cayenne pepper, ginger, curry are the most popular and often used for dietary dishes. However, you can even take a simple mixture of ground peppers: black, pink, white - this will also give an effect, although less pronounced. Garlic and onions are also useful. In case of increased stomach acidity and excessive bile secretion, they are prohibited.

Successful options for fat-burning soups, which at the same time can be low-calorie:

• Bonn. It is prepared on the basis of white cabbage, onions (4-5 pieces per fork), celery stalks and parsley. Cooked without salt, but using curry. When excluding celery, the proportion of parsley increases.
• Onion. Empty, cooked with sautéed finely chopped onions, with the addition of dill.

Low calorie

Such dishes are very gentle in their composition regarding digestion, so they are well suited for baby food and for diseases of the stomach, liver, and gall bladder. However, prescriptions still need to be selected based on medical indications. Dietary soups with reduced calorie content exclude fats and do not allow the combination of protein with heavy carbohydrates (cereals, noodles, potatoes). Mostly they look like lean ones.

You can cook low-calorie soup only with the following broths:

• vegetable;
• fish;
• chicken (skin removed, bones removed).

Hearty but low-calorie first course ideas:

• Pumpkin. It is often prepared like a cream soup, but without cream: only pumpkin pulp, grated carrots, a couple of onions. After cooking, the ingredients can be pureed.
• Bean. A classic vegetable soup based on onion broth, boiled red beans, tomatoes, sweet peppers, and a little brown rice.
• Kefir. Used for a fasting day, not boiled: grated fresh cucumbers with chopped herbs are poured with low-fat (1-1.5%) kefir, the soup is infused for half an hour. Serve cold.

Recipes

Nutritionists note that food for weight loss has an interesting feature - it does not need to be long or difficult to prepare. From this point of view, recipes for light soups are not only algorithms for creating low-calorie dishes, but also ideas for a quick lunch that doesn’t require extra effort. Record the time you spend preparing any of the recipes listed below, and the result of this test will pleasantly surprise you. It’s impossible to say from the culinary photos that all these dishes were created in a hurry.

From zucchini

If you think about the healthiest and lightest vegetables that are also highly nutritious, then the first thing that comes to mind is zucchini. You can make any low-calorie dish with them, including the first one. How to prepare dietary vegetable puree soup based on zucchini? Choose young vegetables - you won’t have to cut out the seeds from them, and the soup will turn out especially tender after chopping the ingredients. For a softer consistency, you can add potatoes or a couple of tablespoons of any starch.

Ingredients:

• celery petioles – 3 pcs.;
• young zucchini;
• carrot;
• potato;
• spices;
• water – 1.9 l.

Cooking method:

1. Chop all vegetables into small cubes.
2. When the water boils, add them there. Cook the potatoes until soft, covered over medium heat.
3. Remove from heat, cool slightly.
4. Grind in a blender and season.
5. Bring to a boil again and serve.

Vegetable

The fastest way to prepare such a dish is to use a ready-made frozen mixture of vegetables, boiling it with enough water and seasonings. If you don’t have potatoes, you can even throw in a little cereal or noodles - it will be satisfying, but low in calories. Dietary vegetable soup can be cooked with anything, but the most famous is spinach with celery.

Ingredients:

• lemon – 1/2 pcs.;
• celery stalks – 2 pcs.;
• spinach – 180 g;
• green onion;
• large tomatoes – 2 pcs.;
• olive oil.

Cooking method:

1. Lightly oil a frying pan and fry chopped celery and green onions.
2. Pour this mixture into a pan of boiling water and add chopped spinach.
3. Scald the tomatoes, grate them, add them to the broth.
4. Cook for 10-12 minutes after boiling again.
5. Add lemon juice, turn off the stove, leave the first one under the lid to infuse.

Lightweight

This healthy, tasty dish will fit well into any menu, including children's. Classic chicken breast soup involves cutting the meat into strips or cubes, but this recipe is a little more interesting, as the photos prove - you will need to roll the minced meat and make meatballs. Turkey can be used similarly. Choose natural tomato paste, without salt, oil or artificial additives, or simply grate the pulp of a fresh tomato.

Ingredients:

• chicken breast;
• onion – 1/2 pcs.;
• paprika, salt;
• carrot;
• tomato paste – 1 tbsp. l.;
• water – 1.8 l.

Cooking method:

1. Grind the skinless and boneless breast twice using a meat grinder. Salt the minced meat, add a pinch of paprika. Make small meatballs.
2. Place chopped onion and carrot slices into boiling water.
3. After 4-5 minutes add it there.
4. Cook for about a quarter of an hour, then add tomato paste.
5. Stir, simmer for another 2-3 minutes, serve.

Sweet, aromatic, soft, with a sunny color that lifts your spirits - pumpkin deserves to be present even on the table of a person who is losing weight. You shouldn’t use it as food every day, but you can make diet pumpkin soup a couple of times a week. Choose round varieties - their pulp holds its shape better, but due to its looseness, it becomes absolutely homogeneous when pureed. They lack too obvious sweetness, like nutmeg varieties.

Ingredients:

• pumpkin – 400 g;
• carrots – 2 pcs.;
• onion – 1/2 pcs.
• milk – half a glass;
• Sweet pepper.

Cooking method:

1. Cut the pumpkin pulp into cubes. Place on a baking sheet, cover with foil. Bake for 20-25 minutes at 170 degrees.
2. Grind the pumpkin in a blender.
3. Combine the resulting puree with grated carrots, chopped pepper and onion.
4. Bring to a boil, cook for 6-7 minutes.
5. Use the blender again.
6. Add milk, stir, cook soup for another 3-4 minutes.

Fatty meat is not recommended for those who want to lose weight, but animal protein is still used for dietary broths - for this purpose they take chicken or turkey. If you cook the soup without the bird itself, but only in the water where it was cooked, you get a very light but nutritious dish. Dietary vegetable soup in chicken broth can even be made with cereals or noodles - it is better if it is buckwheat, rice, and not wheat.

Ingredients:

• chicken fillet – 150 g;
• green beans – 200 g;
• buckwheat noodles (soba) – 50 g;
• bulb;
• carrot;
• ground pepper.

Cooking method:

1. Throw the onion halves into boiling water.
2. After 10 minutes (the broth should continue to boil), add the washed fillet and discard the onion.
3. Cook for 45 minutes. Remove meat and remove.
4. Add green beans and grated carrots.
5. After another 4-5 minutes, add the broken noodles. Cook for 20-22 minutes, add pepper before turning off the stove.

From broccoli

Light, with a pleasant creamy consistency and appetizing green color, with a sweetish flavor - this almost French soup will make you reconsider your views on cabbage. The recipe is perfect for both a diet for weight loss and nutrition for restoring gastrointestinal functions. In the photo, dietary broccoli puree is in no way inferior to the classic fatty versions.

Ingredients:

• beef – 100 g;
• bulb;
• broccoli – 500 g;
• Bay leaf;
• processed cheese – 50 g;
• ground white pepper.

Cooking method:

1. Pour water over the beef, remove it after boiling and transfer it to a new pan.
2. Fill with fresh water again. Cook for half an hour, periodically removing the foam.
3. Add pepper, bay leaf, chopped onion into half rings.
4. After half an hour, remove the meat, chop it with a knife, and put it back.
5. Add broccoli florets and cook until softened.
6. Before serving, puree with a blender and add grated processed cheese.

Pea

Tasty, tender, starchy, nutritious, and not at all dangerous in terms of calories - all this perfectly characterizes dietary pea soup. It is cooked in vegetable broth and does not have heavy components, so it will not harm weight loss. If you have intestinal problems, it is better to avoid this dish. If you don't count calories, you can serve it with rye crackers, but if you are on a strict diet, they are excluded.

Ingredients:

• split peas – 2/3 cup;
• bulb;
• carrot;
• fresh greens;
• garlic clove;
• ground black pepper;
• celery root – 1/2 pcs.;
• rye bread with bran – 70 g.

Cooking method:

1. Soak the peas in the evening and rinse several times in the morning.
2. Cut the celery root into cubes, chop the onion finely. Fry in a dry frying pan.
3. Grate carrots and garlic and mix. Let it stand.
4. Pour the peas into cold water, and after boiling, cook for 30-35 minutes.
5. Add celery and onion. After 10-12 minutes - carrot-garlic mass. Cook for another 15 minutes.
6. Season with pepper and fresh herbs.
7. Cut the bread into cubes and dry in a frying pan. Sprinkle the finished dish with it when serving.

Mushroom

Most dishes of this type involve the use of only light vegetables - cabbage, zucchini, peppers, etc. Mushrooms are rarely used in dietary soups because they are difficult to digest. For diseases of the gastrointestinal tract, they are unacceptable, and when losing weight, they are not combined with meat. Diet soup with mushrooms may include cereals, but in a very small volume.

Ingredients:

• champignons – 240 g;
• buckwheat – half a glass;
• bulb;
• yellow bell pepper;
• greenery.

Cooking method:

1. Wash the champignons and cut into slices.
2. Remove seeds from pepper and chop into strips.
3. Boil water (1.7-2 l), add half an onion. Cook for 10-12 minutes, remove and discard.
4. Add the champignons, cook for a quarter of an hour, skimming off the foam - the broth will be cleaner.
5. Add washed buckwheat. After 20 minutes, add the chopped half of the onion and pepper.
6. When the cereal is boiled, season with chopped herbs and serve.

Even children like this dish, since the key product has a pleasant sweetness that makes the soup look like a healthy dessert. If you additionally add a little tomato paste or fresh tomatoes and use a blender after cooking, you will get a delicious dietary cauliflower puree soup. Those who like dense, crispy pieces in hot dishes can omit the chopping step.

Ingredients:

• cauliflower – 400 g;
• garlic clove;
• carrot;
• a bunch of parsley;
• ground pepper;
• nutmeg - on the tip of a knife.

Cooking method:

1. Heat a dry frying pan and fry the chopped garlic and nutmeg in it.
2. Fill a small saucepan (1.5-1.7 l) with water. When it boils, throw in the cabbage divided into inflorescences.
3. After 5-6 minutes, add grated carrots and fried garlic. Cook for 15-17 minutes covered.
4. Pepper, add torn parsley.
5. Grind the contents of the pan with a blender and bring to a boil again. If there is too much liquid, cook for another 10-15 minutes at high burner power.

In a slow cooker

Using this kitchen appliance, you can make the same appetizing, tasty, hot soup as on the stove, without even changing the recipe. All dish options listed above can be adapted, or you can choose a new one. Lentil diet soup in a slow cooker is a good way to try this way of working and a recipe that has not yet been reviewed. If desired, you can cook beans or peas in the same way.

Ingredients:

• lentils - a glass;
• potatoes – 2 pcs.;
• bulb;
• water – 1.5 l;
• Bay leaf;
• carrot.

cooking method:

1. Pour chopped onions and grated carrots into the multicooker bowl, add half a glass of water. Simmer for 10-12 minutes.
2. Add potato cubes and lentils, washed several times.
3. Pour in the remaining water and throw in the bay leaf.
4. Cook on the “soup” setting for about an hour, let stand for another 15 minutes, leaving the lid closed.

Cooking secrets from chefs

The general nuances of selecting recipes and combining components for such dishes were revealed above. However, you need to take into account a few more nuances that affect the outcome. Professionals tell us how to prepare the right dietary meals for weight loss:

• Try to reduce the amount of salt as much as possible if you can’t give up completely.
• Don't cook in advance. If you have cooked more than you need, you should freeze it immediately, but do not let the dish live in the refrigerator for a week.
• If you had to use non-dietary meat, change the water three times during cooking - the calorie content will be greatly reduced.
• Try to use beets, corn, and potatoes less often for dietary dishes: they are very healthy, but when cooked, their glycemic index increases.
• To make the vegetable soup more filling, you can add a boiled egg, but without the yolk.
• Those who are trying a dish with celery for the first time are advised to make a small portion to try - this is a very specific dietary product.
• Any soup that contains potatoes can be cooked without them by adding Jerusalem artichoke root - such dietary recipes are popular among diabetics.

Video

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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 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 a classic soup with meatballs 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 “cooking” 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 done.

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

Very easy 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 the meat from the 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.

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 true for 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 bouillon

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 end up in 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 in calories. 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 it'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 take up 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.

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 simmer 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. Cut 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