When it comes to lean soups, many people think, "It's boring and tasteless."
How mistaken those who think so!
In fact, there are so many recipes for lean soups that if you cook new every day, not even a year is enough.
Lean soups recipes for every day - the basic principles of cooking
Lean soups are not only easy to digest, but also very healthy, as they are prepared mainly from vegetables. In addition, lean recipes for every day allow you to cook not only healthy, but also incredibly delicious lunch.
Lenten soups are boiled in vegetable and mushroom broth or purified water. Mushrooms are used as a substitute for meat, because they contain a lot of protein. In addition to vegetables, lean soups are cooked with legumes, cereals and pasta.
Mashed soups are especially delicious. They are served with lean mayonnaise and croutons.
The broth or water is boiled in a pan. Then lay the vegetables. At first, the hardest, and in the end, those that cook quickly.
Lenten soups recipes for every day are prepared with meatballs, which are made from mushrooms or cereals.
We have selected for you the best recipes for lean soups that can be prepared in fasting or any other day. Believe me, lean soups are tasty, healthy and not at all boring.
Recipe 1. Village Lenten Meatball Soup
Ingredients
buckwheat;
two onions;
black pepper;
carrot;
salt;
two potatoes;
20 g of dried porcini mushrooms.
Cooking method
1. Pour dried mushrooms with warm water and leave to soak for two hours.
2. Peel the onion and finely chop it. Peel the carrots and finely grate. Put the vegetables in a hot oil, and fry them until light brown, stirring constantly so that they do not burn.
3. Drain the water from the mushrooms and pour it into the pan. Send fried vegetables and peeled and finely chopped potatoes here. Add boiled water and boil the soup until the vegetables are soft.
4. Put the mushrooms and the second peeled onion in a blender bowl and beat everything in mashed potatoes. Rinse and boil buckwheat until cooked. Cool the porridge completely and combine it with mushroom puree. Salt, pepper and knead well. With wet hands, make a meatball the size of a nut and fry them in hot oil. Pour the soup into plates, put several meatballs in each.
Recipe 2. Lean soup with buckwheat, beans and cauliflower
Ingredients
30 g of buckwheat;
salt;
40 g of frozen green beans;
80 g of tomato paste;
40 g of frozen cauliflower;
600 ml of drinking water;
little carrot;
potato;
bulb.
Cooking method
1. Peel the vegetables and wash them well under running water. Coarsely grate the carrots. Chop the onion into small pieces. Send prepared vegetables to a preheated pan with butter and fry until soft. Then add the tomato paste and simmer over low heat, stirring constantly, for about three minutes.
2. Boil water in a small saucepan. Pour the washed buckwheat and cook, lightly salting, for five minutes.
3. Transfer beans and cauliflower to soup, mix and cook for another five minutes. Now add sautéed vegetables and chopped potatoes in small pieces. Salt and boil the soup for another quarter hour. Serve soup with fresh croutons.
Recipe 3. Thai Lean Spinach Soup
Ingredients
400 ml of coconut milk;
30 ml of vegetable oil;
four medium potato tubers;
25 g curry paste;
400 g of frozen spinach;
a small bunch of cilantro;
bulb;
liter of vegetable broth;
bunch of green onions.
Cooking method
1. Cook the vegetable broth based on onion, parsley root, carrots, petiole celery and turnips. Take out the vegetables and strain the broth.
2. Peel and chop the potato into a cube. Finely chop the peeled onion and a bunch of green onions. Pour oil on the bottom of a thick-walled pan and heat it well. Fry the onion in it until soft, add the curry paste and fry for another minute. Put the potatoes to the vegetables and fry, stirring constantly, for another two minutes.
3. Pour coconut milk and vegetable broth into the pan. Bring to a boil, cover and simmer for ten minutes on low heat.
4. Add spinach without thawing it, and cook for the same amount of time. Pour the soup into plates and garnish with cilantro leaves.
Recipe 4. Lean bean soup with shrimp
Ingredients
half a liter of vegetable broth or purified water;
salt;
400 g canned beans;
olive oil;
20 large peeled shrimp;
30 g breadcrumbs;
bulb;
two bay leaves;
large potato;
two branches of thyme;
celery stalk;
two cloves of garlic;
five sprigs of parsley.
Cooking method
1. Cook the broth from vegetables and roots by adding a bunch of greens. Remove the vegetables from the broth with a slotted spoon and discard, and strain the broth itself.
2. Throw the beans into a colander and rinse it under running water.
3. Peel and finely chop the onion and garlic cloves. Finely chop the celery stalk.
4. Heat olive oil in a pan with a thick bottom and fry the onions in it until transparent, add celery and garlic and fry, stirring occasionally, for about seven minutes.
5. Put the potatoes, previously peeled and chopped into cubes, in the pan and lightly fry. Pour the beans, lay the thyme sprigs and bay leaf.
6. Pour the contents of the pan with hot vegetable broth and cook over low heat until the potatoes are soft.
7. Chop the parsley as finely as possible and mix it with the breadcrumbs. Salt the mixture and pepper.
8. Shrimp peel and put on a baking sheet covered with foil. Sprinkle them with olive oil and sprinkle with a mixture of crackers and herbs. Put in the oven for seven minutes. Bake at 180 C.
9. Season with salt, pepper, remove bay leaf and thyme. Pour the contents of the pan into a blender bowl and beat in mashed potatoes. Return the mixture to the pan and bring to a boil again. Pour the cream soup into plates, sprinkle with olive oil and put shrimps.
Recipe 5. Tuscan Lean Soup with Cabbage
Ingredients
800 g canned tomatoes without skin;
ground black pepper;
250 g Savoy cabbage;
salt;
400 g canned white beans;
60 g of extra virgin olive oil.
Cooking method
1. Transfer the tomatoes into a large saucepan, first kneading them with a fork. Pour in half a liter of water, salt and pepper. Put the pot with the tomato mixture on the fire and boil.
2. Chop savoy cabbage in thin strips and transfer to a saucepan. Cover and cook cabbage in tomato for about a quarter of an hour until soft.
3. Put the beans in the soup, mix and cook together for three minutes. You just need to warm it up slightly. Pepper and salt bean soup. Arrange the finished soup on plates, and sprinkle lightly with olive oil.
Recipe 6. Lenten gazpacho with salsa and croutons
Ingredients
kg of fresh tomatoes;
fresh basil leaves;
cucumber;
8 ice cubes;
red bell pepper;
black pepper;
two cloves of garlic;
salt;
two slices of dried bread;
a couple drops of Tabasco sauce;
600 ml of cold water;
juice of one orange;
50 ml of olive oil;
juice of one lemon
for croutons:
30 ml of olive oil;
two slices of dried bread;
clove of garlic
for salsa:
half a chili pepper;
avocado;
cucumber;
5 ml freshly squeezed lemon juice.
Cooking method
1. Cut dried bread slices into cubes and put in a bowl. Pour bread with 150 ml of drinking water and leave for five minutes.
2. Wash the tomatoes, put them in a suitable dish and pour boiling water. Leave for half a minute and drain the water. Rinse under a stream of cold water and remove the thin skin. Remove seeds from tomatoes, and finely chop the flesh.
3. Wash and peel the cucumber, cut it in half and remove the seeds. Chopped peeled pulp finely.
4. In a blender bowl, place lightly pressed bread, sliced bell peppers, tomatoes, garlic cloves and cucumber. Pour in olive oil, citrus juice, a couple of drops of Tabasco sauce and half a liter of water. Interrupt everything to a puree state. Salt the soup, pepper, mix and send the gazpacho for three hours in the refrigerator.
5. Cook the croutons. To do this, rub the dried slices of bread with garlic, cut it into cubes and transfer into a plastic bag. Pour olive oil, tie a bag and shake well. Put croutons in a preheated frying pan with oil and fry until golden brown. Put on a plate and cool completely.
6. Prepare salsa. Peel the avocado, remove the stone, and finely chop the flesh. Sprinkle avocado with lemon juice, add finely chopped cucumber and chili pepper. Shuffle. Gazpacho on plates and serve with croutons and salsa. Put two ice cubes in each plate.
Lean soups for every day recipes - tips and tricks
Divide the vegetables for frying in half. Add one half of the vegetables raw and fry the other in vegetable oil.
Serve crackers or croutons with garlic for lean soup. They will make the soup richer.
Add fresh herbs at the end of cooking, or put directly on each plate when serving.
In order for the body to get the necessary protein, add some legumes to the soup: peas, lentils, chickpeas or beans.
Meat can be replaced with a soy product.
Lenten soups cook recipes for every day so that they can be eaten at a time.
