Here are 20 recipes for lean soups that will delight you and your family with a variety! Light and hearty, cold and hot, very fast and real works of culinary art. They are all at your disposal!
1. Lean minestrone soup
The more seasonal vegetables you use, the better.
You will need: 150 g of rice, 150 g of wheat groats, 1 eggplant, 100 g of pumpkin, 1 carrot, 1 head of kohlrabi, 10 cherry tomatoes, 3 potatoes, 1 onion, 1 clove of garlic, 2 tbsp. olive oil, spices.
Preparation: Pour 1.5 liters of water over rice and millet and boil for 30 minutes. Add large cubes of potatoes, eggplant, pumpkin and kohlrabi there, and cook for another half hour. Fry the onion with carrot slices, add the cherry halves there and simmer for 3 minutes. Transfer this to the crushed garlic soup and remove from the stove after 10 minutes.
2. Lean broccoli soup
Puree soups are generally a real salvation in fasting.
You will need: 1 broccoli, 3 potatoes, spices.
Preparation: Cut the potatoes, disassemble the broccoli into inflorescences, cover them with water and cook until the vegetables are ready. Drain some of the water, season and beat the soup with a blender. Use the remaining broth to bring it to a consistency.
3. Lean pea soup
Take the split peas because they cook faster.
You will need: 200 g dry peas, 1 carrot, 1 onion, 3 potatoes, spices.
Preparation: Rinse the peas and soak them for 1-2 hours. Put it in boiling water, bring to a boil again, and add the potato cubes. When the potatoes are almost cooked, add the grated carrots, chopped onions and spices. Boil the soup until the peas are tender.
4. Lean Greek soup with tomatoes
You will need a can of canned beans and a can of tomatoes in their own juice.
You will need: 300 g beans, 400 g tomatoes, 2 carrots, 2 celery stalks, 2 tomatoes, 1 leek, 1 pepper, 1 tbsp. tomato paste, 5 tablespoons olive oil, 2.5 liters of water, 1 tbsp. sugar, spices.
Preparation: Peel fresh tomatoes and chop all vegetables at random into medium sized pieces. Purée the tomatoes with tomato paste and spices. Put celery, bell pepper and boil in boiling water. Add the carrots, after 5 minutes add the leek, and then add the tomato mixture and beans. Season the soup, cook for another 7 minutes, and let sit for 15 minutes under the lid.
5. Lean soup with tomatoes and celery
This lean soup is good even when cold.
You will need: 3 tomatoes, 100 g of celery root, 3 carrots, 3 onions, half a pepper, 1 liter of tomato juice, a pinch of salt.
Preparation: Cut all ingredients into thin strips and place in a saucepan. Pour them with tomato juice and boil first for 10 minutes over high, then 10 minutes over low heat. And let the soup brew for another 10 minutes.
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6. Lean onion soup
You can combine several different types of onions for a rich flavor.
You will need: 1.5 kg onion, 1 head of garlic, olive oil, 1 tbsp. brown sugar, spices.
Preparation: Cut the onion into thin half rings and peel the garlic. Place them in a saucepan with 4 tablespoons. olive oil and sprinkle with sugar and spices. Fry over medium heat for about 10 minutes, cover with foil and place in the oven for an hour at 160 degrees. Add 1-1.5 liters of water and boil the soup for another 20 minutes after boiling.
7. Lean soup with mushrooms and barley
It is very convenient to use fragrant dried mushrooms here.
You will need: 1 carrot, 1 onion, green onion, spices, 50 g of dried mushrooms, 2 potatoes, 0.5 cups of pearl barley, spices.
Preparation: Rinse the barley and steam in a colander in a saucepan of boiling water for half an hour. During this time, soak the mushrooms with 2 cups of boiling water. Drain the mushroom infusion, bring to a boil, add the pearl barley and cook for 20 minutes.
Add diced potatoes, and fry the onions with carrots and mushrooms in a pan. After 10 minutes, transfer them to a saucepan too, and boil everything together for another 5 minutes. Season the soup and sprinkle with green onions.
8. Lean soup with dry beans and pumpkin
For this soup, we recommend rinsing and soaking the beans in advance, and then they will cook faster.
You will need: 200 g beans, 80 g dried mushrooms, 2 l water, 2 onions, 1 carrot, 1 potato, 80 g pumpkin, spices.
Preparation: Fill the mushrooms with warm water for 2 hours. Boil the swollen beans for about an hour in 1.5 liters of water. Put the mushrooms directly into the infusion on the stove, bring to a boil, add the quarters of the onion and cook for another hour over low heat. Add the rest of the vegetables there, and after 10 minutes - pumpkin and boiled beans. After another 10 minutes, the soup is ready.
9. Lean Lentil Soup
If you want even more thickness, add a little flour to the soup.
You will need: 130 g lentils, 1.5 l water, 20 g flour, 2 tbsp. vegetable oil, 1 onion, 1 clove of garlic, spices.
Preparation: Boil lentils in 500 ml of water until tender. Pour in the remaining 1 liter of cold water, add spices with chopped onions and garlic, and bring to a boil. Whisk the soup with a blender if desired, or just mix well. Lightly fry the flour in oil and add to the soup so that there are no lumps.
10. Lean rice soup
You will definitely find the ingredients for this lean soup at your home.
You will need: 3 potatoes, 2 liters of water, 4 tablespoons. rice, 1 carrot, 1 onion, vegetable oil, spices.
Preparation: Rinse the rice, put it in boiling water for 3 minutes and drain it in a colander. Fry the grated carrots with chopped onions and add the rice fried to the boiling water. When the soup boils, add the potato cubes and cook until tender.
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11. Lean soup with homemade noodles
So that there is definitely nothing superfluous in the noodles, cook it yourself.
You will need: 200 g potatoes, 100 g champignons, 1 tomato, 1 carrot, 1 onion, spices, 160 g flour, 70 ml water, salt, herbs, 2 tbsp. vegetable oil.
Preparation: Knead an elastic dough of flour, water, butter, salt and chopped herbs, roll out thinly and cut into strips. While the noodles are slightly dry, chop the vegetables into cubes and cook the potatoes for 15 minutes. Fry onions with carrots, add mushrooms and tomatoes to them, and put in soup. After 10 minutes, add the noodles and continue to cook until tender.
12. Lean soup with pickles
When you want a variety of flavors, try this lean soup recipe!
You will need: 1 cup dry peas, 3 pickles, 2 potatoes, 1 carrot, 1 tbsp. tomato paste, 1 onion, vegetable oil, spices, 2-2.5 liters of water.
Preparation: Soak the peas in advance for an hour and cook for 40 minutes. Add the potato cubes and cook for another 15 minutes. Fry the onions with carrots until half cooked, add tomato paste and chopped cucumbers to them, and simmer for a minute. Add the stir-fry to the soup, and after 7 minutes remove from heat.
13. Lean beetroot
It's also surprisingly low in calories.
You will need: 500 g beets, 2 carrots, 2 onions, 2 celery stalks, 400 g potatoes, 1 apple, 1 tbsp. lemon juice, 3 tbsp. olive oil, garlic, cumin, spices, herbs.
Preparation: Pour in 1 carrot, 1 onion and celery with 1.5 liters of water and cook for about 40 minutes, and then strain the broth. Cut all other vegetables and apples into cubes or strips, put in a mold, drizzle with olive oil and bake for 40 minutes at 180 degrees.
Sprinkle vegetables with spices, bake for another 5 minutes and transfer to a saucepan. Add garlic, lemon juice and herbs and boil all together for 5 minutes. Grind the soup with a blender if desired.
14. Lean soup with semolina dumplings
The dumplings contain only water, semolina and butter, nothing more!
You will need: 1 carrot, 1 onion, 100 g of champignons, 1.5 liters of water, herbs and spices, vegetable oil, 0.5 cups of semolina and another 0.5 cups of water.
Preparation: Chop all the vegetables and fry the onions with carrots and mushrooms until beautifully colored. In boiling 0.5 cups of water, share 1.5 tbsp. butter, add semolina and quickly mix the dough.
When it has cooled down a little, roll out, cut and shape the dumplings. Boil the water for the soup, put the vegetables in it, and after 10 minutes add the dumplings. When they come up, after about 7 minutes, the soup is ready.
15. Lean buckwheat soup
Add some mushrooms or a spoonful of tomato paste to the soup to taste.
You will need: 0.5 cups of buckwheat, 2 liters of water, 2 potatoes, 1 carrot, 1 onion, spices, vegetable oil.
Preparation: Dip the washed buckwheat and potato cubes into boiling water, and cook under a lid for 20 minutes over medium heat. Make a fry with chopped onions and grated carrots and put them in the soup. After another 5-10 minutes, season, add herbs and serve soup.
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16. Lean soup with chickpeas and spinach
It is better to boil the chickpeas in advance, and then the soup cooks very quickly.
You will need: 1 cup boiled chickpeas, 200 g of Brussels sprouts, 250 g of spinach, 1 carrot, 1 tomato, 1 onion, 200 g of eggplant, 3 cloves of garlic, spices, 1.5 water, 1 bunch of herbs, olive oil.
Preparation: Chop all vegetables at random and sauté the onions in olive oil. To it, gradually add carrots, garlic, eggplant, Brussels sprouts and at the very end of the chickpeas. Stew everything together, mix with grated tomato and spices, add chopped spinach and herbs. Pour boiling water over the soup, bring to a boil and boil for 7 minutes under the lid.
17. Lean pumpkin soup
Add some grated apple if desired.
You will need: 600 g pumpkin, 50 g leeks, 200 g potatoes, 100 g onions, 200 g carrots, 350 ml water.
Preparation: Cut the pumpkin into cubes and bake for 20 minutes at 200 degrees. Bring water to a boil, add chopped carrots, and after 10 minutes add potatoes. After another 20 minutes, add both types of onions, boil for 10 minutes, mix with pumpkin and puree the soup with a blender.
18. Lean celery root soup
Parsley root and some ginger will work well in this lean soup.
You will need: 200 g potatoes, 100 g celery root, 200 g carrots, 100 g leeks, herbs, spices.
Preparation: Cut the leek and carrot into rings, the celery into strips and the potatoes into cubes. Fry the vegetables and stew them for 10 minutes under the lid. Add water, add spices and herbs and cook the soup for another 20 minutes over low heat.
19. Lean Pea Soup
Peas are suitable both canned and frozen.
You will need: 1.3 liters of water, 1 onion, 1 carrot, 2 potatoes, 1 can of peas, 2 tbsp. fine vermicelli, 2 tablespoons herbs, garlic, spices.
Preparation: Fry the onion and garlic for just a couple of minutes, add the carrots there and make a beautiful frying. Put the potatoes in it and stir. After 4 minutes, add the peas, and after another 10 minutes, pour boiling water over the vegetables. Boil the soup until the potatoes are ready, and at the end add the spices and noodles. Sprinkle with herbs after 3-5 minutes and serve.
20. Lean soup in pots
For a change, we recommend trying this recipe for an oven-baked lean soup in pots.
You will need: 3 potatoes, 1 onion, 1 carrot, 3 tbsp. buckwheat, spices, herbs.
Preparation: Chop all vegetables and arrange in pots. Add buckwheat to each at the rate of 1-1.5 tbsp. Pour boiling water about 2/3, season and sprinkle with herbs. The soup is cooked in the oven for about 35 minutes at 180 degrees.