Light and healthy soups are the perfect snack if you care about your figure. They are good in any weather: they do not create a feeling of heaviness in the heat and warm in the coldest winter days. We found 20 recipes for dietary soups for you: quick, tasty and beautiful!
1. Diet goulash soup with vegetables and turkey
Although the dish is light, it turns out to be very thick.
You will need: 300 g turkey, broth, 100 g tomatoes, 50 g celery, 100 g zucchini, 100 g carrots, 100 g beans, 40 g bell pepper, 50 g onions, basil, garlic, 2 tbsp. olive oil, spices.
Preparation: Cut all vegetables into approximately the same size cubes, rinse the beans and chop the herbs. Fry the turkey pieces in the garlic oil, add the vegetables and fry them all together for 3-4 minutes. Pour the soup with broth to taste, bring to readiness, and at the end add spices and herbs.
2. Diet cabbage soup
An excellent soup option for a fasting day!
You will need: 500 g cabbage, 2 onions, 3 potatoes, 2 carrots, a couple of mushrooms, spices, 2 tbsp. butter, garlic, 1.5 liters of broth.
Preparation: Chop carrots with onions and mushrooms and fry for literally 5 minutes, add garlic to them and transfer to a saucepan. Add potato cubes, cover with broth and cook until half cooked. Add shredded cabbage and spices and boil the soup for another 20 minutes over medium heat.
3. Diet pumpkin soup
It is not at all like the classic mashed soups.
You will need: 1 kg pumpkin, 6 tablespoons olive oil, 2 bell peppers, 1 head of garlic, 1 onion, 600 ml of vegetable broth, 2 sprigs of cilantro, spices.
Preparation: Cut the pumpkin into large slices, put bell pepper and a head of garlic on a baking sheet. Drizzle 4 tbsp. olive oil and bake for half an hour at 200 degrees. Chop the onion and fry in the remaining oil directly in the saucepan.
Add pumpkin, add vegetable broth and boil for 15 minutes over low heat after boiling. Add peeled baked garlic and spices, beat with a blender. Garnish with pepper slices and cilantro when serving.
4. Diet soup with saury
Minimum ingredients - maximum benefit!
You will need: 1 can of canned saury, 2 potatoes, 1 carrot, 1 onion, 1 tbsp. vinegar, spices.
Preparation: Boil potato cubes in boiling water, add grated carrots and chopped onions to it. Reduce the temperature and boil for another 15 minutes, and at the very end add saury, vinegar, spices and leave on the stove for another 10 minutes.
5. Diet soup with scrambled eggs
The dish will look more interesting if you experiment with curly cuts.
You will need: 200 g pumpkin, 1 onion, 2 carrots, 2 tablespoons. cream, 2 eggs, butter, turkey wing, 3 liters of water, spices.
Preparation: Boil the turkey wing broth, lay out the meat and cut into slices. Add pumpkin cubes, carrots and onions to the broth, cook until tender. Beat eggs with cream and spices, fry the omelet and add to the finished soup with pieces of meat and herbs.
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6. Diet vegetable soup with oatmeal
A very healthy soup recipe that is suitable even for medical diets.
You will need: 1 liter of vegetable broth, 1 carrot, 100 g of oatmeal, 1 tbsp. lemon juice, 100 g prunes, 1 green apple, 2 tbsp. olive oil, spices.
Preparation: Cut the prunes, carrots and apple into strips and drizzle with lemon juice. Stew them for about 10 minutes in a little water. Pour the oatmeal with boiling broth, boil for 7 minutes and grind through a sieve. Add carrots, apple, prunes, spices and oil, bring to a boil and remove from heat.
7. Diet squid soup
The dish will be even more spectacular with wild rice.
You will need: 600 ml water, 200 g squid, 50 g rice, 1 onion, 100 g spinach, 2 tbsp. yogurt, 2 potatoes, spices.
Preparation: Put rice, potatoes and chopped onion in a saucepan with water, cook until tender.Add spinach, spices and sliced squid, boil for another 5 minutes. Season the soup with yogurt before serving.
8. Cold soup with kefir
If you want something refreshing, here's a cold diet soup recipe!
You will need: 4 tablespoons boiled buckwheat, 300 ml of kefir, 1 cucumber, 60 g of jerky, salt, spices, herbs.
Preparation: Cut a cucumber with meat, add buckwheat, add kefir and season. Serve the soup with herbs and, if desired, with black or rye bread croutons.
9. Diet soup with rice and dumplings
Beautiful homemade vegetable soup with chicken and herbs.
You will need: 1.2 l of broth, 400 g of chicken, 1/3 cup of rice, 300 g of pumpkin, 1 carrot, 0.5 cup of green peas, 1 stalk of celery, 1 stalk of leek, 1 onion, a bunch of dill, 1 egg, olive oil, pepper, salt.
Preparation: Make minced chicken, onion, half dill, eggs and spices. Form dumplings and bake for 20 minutes at 180 degrees. Cut all the vegetables into small cubes and simmer in olive oil for 15 minutes, covered. Pour in broth, bring to a boil, add rice and cook until tender. Add the peas 5 minutes before the end, and when serving, add the dumplings and greens.
10. Diet borsch
Yes, even that is possible!
You will need: 600 g cabbage, 1 potato, 1 onion, 1 carrot, 1 beet, a third of a lemon, 1 bay leaf, salt, pepper, herbs, 2 liters of water.
Preparation: Cut all vegetables into thin strips and cut potatoes into cubes. Put them in a saucepan, cover with boiling water, bring to a boil and reduce heat. Add bay leaves and boil for 40 minutes. At the very end, add lemon juice, pepper and herbs, and boil for another 5 minutes.
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11. Diet soup with cabbage and seafood
Any ready-made seafood cocktail from the package is suitable for making the soup.
You will need: 200 g of seafood cocktail, 1 potato, several inflorescences of broccoli and cauliflower, 60 g of Brussels sprouts, 50 g of green beans, 40 g of bell pepper, basil.
Preparation: Boil the chopped potatoes in the broth until half cooked. Add the beans and cabbage, after 3 minutes add the rest of the ingredients except the basil. You can use curry paste or other spices to taste. Boil the soup for 5-7 minutes and add the basil.
12. Celery puree soup
It is difficult to come up with an even more dietary soup recipe.
You will need: 1 carrot, half a celery root, 1 zucchini, 150 g turkey, 1 liter of water, spices.
Preparation: Chop the turkey, chop the zucchini with carrots into strips, and chop the celery into small cubes. Cover with water, add spices and simmer until vegetables are soft. Grind the soup with a blender and garnish with herbs, cheese or croutons when serving.
13. Diet fish soup with broccoli
We recommend taking white fish - it is not so oily and looks better.
You will need: 300 g fish, 200 g broccoli, 1 carrot, 1 onion, 2 potatoes, 1 bay leaf, salt.
Preparation: Chop the onions and carrots and lightly salve in oil. Add broccoli blossoms and fry for another minute. Lay out the potato sticks, bay leaf and fish slices, cover with water and boil for about 15 minutes after boiling.
14. Quick dietary soup
A very healthy soup recipe that is suitable even for children.
You will need: 250 g potatoes, 2 carrots, 1 onion, 100 g green peas, 150 g Brussels sprouts, 230 g champignons, salt, spices.
Preparation: Chop all the vegetables to your liking and place them in boiling water. When it boils again, add the peas and cabbage. After the third boil, reduce the temperature, boil for another 15 minutes and let it brew for half an hour under the lid.
15. Diet tomato puree soup
Another original recipe in your piggy bank!
You will need: 150 ml of broth, 1 kg of tomatoes, 1 onion, 3 cloves of garlic, 10 g each fresh basil, cilantro and parsley, thyme, 1 tsp each. marjoram, paprika and salt, 0.5 tsp. chili and rosemary, 40 ml of olive oil.
Preparation: Chop the onion and garlic and fry them in the oil right in the saucepan. Cut the peeled tomatoes into cubes and put there, with a fraction of the broth and cook over low heat.After 10 minutes, add chopped herbs and spices, and after another 5 minutes, the soup can be mashed.
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16. Diet soup with celery and canned tomatoes
Thick soup resembles a thin stew and is good for weight loss.
You will need: 2 tbsp vegetable oil, 1 onion, 2 carrots, 2 celery stalks, 1 bell pepper, 3 tomatoes, 60 ml of canned tomatoes, 1 small cabbage, 1 bunch of green onions, 400 ml of broth, spices.
Preparation: Cut all vegetables into small pieces and save in a skillet. Add cabbage and green onions last. Add broth and canned tomatoes, season the soup and cook until the vegetables are soft.
17. Diet lentil soup
Hearty, nutritious, but very healthy!
You will need: 1 potato, 1 carrot, 1 tomato, 200 g lentils, 2 bay leaves, 5 peppercorns, 300 g chicken, salt.
Preparation: Boil the chicken broth, remove the meat and add the potato cubes. After 10 minutes, pour in the washed lentils, and after another 5 - carrots. Reduce heat and add spices. 5 minutes before cooking, put the tomato into the soup and return the meat.
18. Diet squash soup
There is not a single gram of fat in this soup and not even a potato!
You will need: 300 g zucchini, 1 onion, 1 carrot, 100 g rice, herbs, salt, spices.
Preparation: Put the washed rice, chopped carrots and onions in boiling water, cook until tender. Finely chop or grate the zucchini, add it to the soup along with herbs and spices and boil for another 7 minutes.
19. Diet buckwheat soup
You can add lean meat or skip it.
You will need: 2 liters of water, 1 glass of buckwheat, 3 potatoes, 1 carrot, 1 onion, 2 bay leaves, spices, herbs.
Preparation: Pour washed cereals into boiling water, and after a couple of minutes - potato sticks. Lightly fry the chopped onions with carrots in a drop of oil and add to the soup with laurel leaves. Cook over low heat until potatoes and cereals are cooked, and at the end add spices and herbs.
20. Diet soup with meatballs
Use minced chicken or lean beef.
You will need: 300 g minced meat, 3 potatoes, 1 carrot, 1 onion, 20 g butter, bay leaves, spices, herbs.
Preparation: Grate half of the onion and add to the minced meat with butter and spices. Form small meatballs and toss them into boiling bay leaf water. 10 minutes after boiling, take out the meatballs and add the spiced potatoes. After another 10, put the meatballs back and add the fried onions and carrots. Bring the soup to a boil and let it brew.