How to cook lean soup puree. Lean vegetable puree soup

Calories: 760.35
Proteins / 100g: 1.27
Carbohydrates / 100g: 10.53

What is the main thing in a lean soup? Get a broth so that it is satisfying and tasty. This also applies to puree soups to the full. This can be achieved through starchy vegetables such as potatoes, legumes, or flour. Flour will simply thicken the soup, and vegetables will give it both a special taste and thickness. And there are special requirements for lean soups: they should be easy to prepare, as economical, nutritious, appetizing and not too high in calories (who wants to gain excess weight during fasting!). One hundred percent meets all these requirements vegetable soup- mashed potatoes, which we will prepare today.

Lean vegetable soup - recipe with photo.

Ingredients:

Water - 1 liter;
- potatoes - 3 large tubers;
- carrots - 1 medium;
- zucchini - 250 gr (or one medium zucchini);
- large onion - 1 pc;
- vegetable oil - 3 tbsp. l;
- ground red pepper - 1 tsp;
- salt - to taste;
- any fresh herbs - for serving;
- crackers - for serving.

How to cook at home

We start the preparation of lean vegetable puree soup by preparing all the ingredients. While the water boils over a low heat, clean, wash and lightly fry the vegetables. Cutting vegetables for puree soup does not matter, we cut potatoes as convenient: slices, cubes, strips.



Cut the onion in half, cut into half rings or feathers. Cut the carrots into slices, circles, bars.



Peel fresh zucchini, cut into 2-4 pieces, then cut into cubes or slices, not very thinly.





Preheat in a frying pan vegetable oil... First, pour the onion, fry it over medium heat until soft. Add the carrots, fry for a few minutes, until the carrots absorb the oil and soften slightly.



Add the zucchini. We increase the fire to evaporate the juice that the zucchini will give. Fry for 3-5 minutes.



Put potatoes in a frying pan, mix everything and season with spices. Simmer vegetables in oil over low heat for 2-3 minutes, stirring so that the potatoes do not stick to the pan.



We transfer vegetables to boiling water. We increase the heat, wait until the soup starts to boil. Salt to taste and cook for 20-25 minutes under the lid with a quiet boil.





Transfer the finished vegetables with a slotted spoon to the blender bowl. Pour in a little broth and grind everything into a homogeneous puree. We return to the pan with the remaining broth, stir. If necessary, season with spices to taste. Let the soup boil, turn it off and leave to infuse under the lid on a warm stove.



Lean vegetable puree soup will be tastier with croutons. They can be done in a few minutes. While the soup is infusing, cut into gray or Rye bread small cubes, dry in a dry frying pan without oil or in the oven. Pour the soup into bowls and serve with croutons and fresh herbs. Bon Appetit!



By Elena Litvinenko (Sangina)
We also offer you to cook

Step 1: prepare the ingredients.

First, rinse thoroughly cauliflower and disassemble it into inflorescences. We put them in a deep bowl with saline solution at the rate of 1 liter of liquid - a teaspoon of salt. We keep the cabbage in this form for 10-15 minutes, during this time various animals will come out of the pores of this vegetable, for example, small bugs, worms. Then we wash the inflorescences again, move them into a clean dish and move on.

Use a sharp kitchen knife to peel potatoes, onions and garlic. We rinse them, dry them with paper kitchen towels, take turns sending them to a cutting board and chop them into cubes, the first vegetable is 2 to 3 centimeters in size, the second is 1 centimeter in size, and the third is very tiny pieces up to 3-4 millimeters. After that, we spread the rest of the ingredients that will be needed to prepare the dish on the countertop and proceed to the next step.

Step 2: prepare the lean puree soup.

We put a deep saucepan with a non-stick thick bottom on medium heat and pour a tablespoon of vegetable, preferably refined oil, into it.

After a few minutes, dip the chopped onions with garlic into the heated fat and sauté them until soft and lightly golden brown, periodically loosening them with a wooden or silicone kitchen spatula. As soon as they are lightly browned, add the potatoes with cauliflower to the pan and fry the vegetables for 2-3 minutes.

Then fill them with purified water and bring it to a boil. When the liquid starts bubbling, season it to taste with salt, a spice mixture for soups, and two types of ground pepper: white and black. Cover the pan with a lid and simmer its contents for 25-30 minutes over medium heat until vegetables are fully cooked, periodically removing the white foam with a slotted spoon.

When they reach the desired state, that is, they become soft, boiled, we shift the aromatic mixture along with the unboiled liquid into the bowl of a stationary blender.

Grind everything at high speed into a homogeneous, smooth, one might say, quite liquid velvet puree.

In turn, pour it back into the pan, put it on a small fire, season with ground nutmeg, add more spices if desired and bring to a second boil, remembering to stir constantly so that the soup does not burn... After that, turn off the stove, cover the pan with a lid and let the first hot dish brew at least 7-10 minutes, after which you can go over to the tasting!

Step 3: Serve Lean Puree Soup.

Lean puree soup after cooking is insisted for a short time, then, with the help of a ladle, it is poured in portions into plates, if desired, each is seasoned with fresh finely chopped dill, parsley, cilantro, basil or green onions and served as a full-fledged second course for dinner. As a supplement to such a light meal, you can offer vegetable salad, marinades, pickles and, of course, bread, toast, croutons or croutons. Cook with love, and let Fasting be your joy!
Bon Appetit!

Very often, water is replaced with vegetable broth;

If desired, together with onions, you can sauté carrots chopped on a medium or coarse grater;

Sometimes a little frozen or fresh broccoli inflorescences, slices of zucchini, eggplant, pumpkin, cubes of sweet are added to a set of vegetables salad pepper either slices fresh tomato... You can use everything at once, of course, such a soup will turn out to be more saturated vegetable taste, with less prominent notes of potatoes and white cabbage, but it will also be pleasant to savor it;

Some housewives put some fresh finely chopped herbs, dill, parsley, cilantro or basil into it during the reheating of the soup, although the dried version of these plants will also work.

Prepare necessary products for making pea puree soup. You can take tomato puree fresh or frozen, you can take sliced ​​tomatoes without the skin. It is better not to replace mashed potatoes with tomato paste, it is preferable to take then tomato sauce.

To avoid problems with boiling peas, it must be poured with boiling water. Boiling water will easily destroy the thin shell of the peas, and the peas will quickly boil down and become soft.

Lean if desired pea puree soup you can add some more potatoes (diced or grated), place them in the middle of boiling the peas.

Pour the peas with boiling water, cook after boiling and removing the foam for about an hour over low heat to boil the peas.

Peel the onions and carrots, finely chop. Heat vegetable oil in a frying pan, heat spices in it (you can take paprika, curry, turmeric, bay leaf, black ground pepper, etc.). Fry the spiced vegetables until soft.

Add tomato puree, simmer for 5-10 minutes.

Put vegetables in boiled peas (bay leaves must be removed), salt and stir.

Whisk the soup with a blender. When serving, garnish with ground paprika, fresh or dried herbs, and ground pepper. Serve the lean pea puree soup hot.

Cooking them is quite simple, but eating them in Post is very pleasant. Because it's delicious.

Vegetable soups

I offer you recipes for simple vegetable soups: broccoli potatoes and cabbage (mashed potatoes), lentil soup and cold avocado puree soup.

Cooking them is quite simple, but eating them in Post is very pleasant. Because it's delicious.

Mashed potato soup with broccoli

Cook a delicate broccoli puree soup very quickly, the main thing is not to be too lazy to get dirty, and then wash the blender when chopping boiled vegetables in mashed potatoes.

If you don't have broccoli, add cauliflower and parsley (or spinach) to the soup. And a little lemon juice... It will be delicious.

You can also boil and puree ready-made commercial frozen vegetables (for example, Hawaiian mixture or paprikash).

What you need for broccoli soup

for 4 servings (saucepan 1.8-2 liters)

• Olive oil -3 tablespoons;
• Onions - 1-2 large onions (cut into cubes)
• Garlic - 3 cloves (cut into slices);
• Broccoli cabbage - 300 g (disassemble into inflorescences);
• Potatoes - 1 medium tuber (diced);
• Vegetable broth or water - 4 glasses;
• Grated nutmeg - 1/4 teaspoon;
• Salt and pepper to taste.

How to make broccoli soup

• Heat oil directly in a soup pot and sauté onion and garlic in it (until softened and first smell).
• Add broth to the saucepan. Bring to a boil and add broccoli and potatoes. Bring to a boil again and simmer over medium heat for 15 minutes.
• Remove the boiled vegetables from the soup with a slotted spoon. And grind them in mashed potatoes with a blender. Return the puree to the saucepan and bring to a boil again.
• Add nutmeg. Season with salt and pepper.

When serving, garnish with herbs (parsley, basil, dill). Lovers can acidify the soup with lemon juice.

Serve deliciously lean soup from broccoli with garlic croutons.

Lentil soup and rice and spinach

When you walk past the brown (green) lentils in the store, it seems that they are so modest and simple ... what can you make delicious from them?

To make lentils tasty, you need to combine them with the right foods and be sure to acidify lentil dishes. It is the sour notes that enliven the dishes from this bean culture.

And then you will love this inconspicuous cereal for the rest of your life, which fills the dishes with calmness, and the eater - with a pleasant satiated warmth inside.

Composition of Lentil Rice Soup (Lean)

6 servings

• Green (brown) lentils -500 g;
• Spinach - 250 g (rinsed, chopped like sorrel);
• Leeks - 2 (white part, cut into rings) or 4 small onions(thin half rings);
• Carrots - 2 (cut into cubes);
• Bell peppers - 2 red peppers and one green pepper (cut into pieces);
• Greens (celery or parsley) - a small bunch (chop);
• Bay leaf - 1 piece;
• Tomato paste - 2 tablespoons;
• Garlic - 1 clove (in pieces);
• Olive oil
• Balsamic vinegar (or lemon juice), salt, pepper;
• You can also add 1/2 cup of rice (optional).

How to make lentil soup with rice and vegetables

Prepare lentils for soup

• Go through lentils, if pebbles come across - remove. If the lentils are of high quality (no debris), just rinse immediately with running water.
• Toss lentils into boiling water. Remove the resulting foam with a slotted spoon. Cook for 5 minutes. Then put the boiled lentils in a colander and rinse with running water.

Boil vegetable soup with lentils

• Pour fresh water into a saucepan, return the lentils. Bring to a boil and add rice, carrots, garlic, tomato paste, some olive oil, bay leaf and celery. Cook, covered for about 40 minutes.
• Add leeks, spinach, Bell pepper, rice. Continue cooking for about 20 minutes (until the lentils are tender. Longer if necessary). Salt. Spice up.

Serve lentil soup to the table

• Serve with a little balsamic vinegar(or lemon juice) and herbs. You can add a little more olive oil to each plate.

Is it possible to replace green lentils with red

Of course. Red (orange) lentils are rich in starch and cook quickly by simmering. Very tender and deliciously delicious. This is a real delicacy. Which also needs to be seasoned with lemon juice for the right taste.

BUT green lentils it remains a grain, it has a more modest taste. But it is also very pleasant, especially when combined with vegetables.

Avocado puree soup

Of course, this lean avocado soup is difficult to take seriously, because it does not require boiling, but simply all the ingredients are mashed fresh, seasoned, and this is how this vegetable is served.

Such a puree and vitamin-rich first course is especially good in the heat, as is the lean one. spanish soup with tomato gazpacho. But avocado soup will be interesting in Great Lent for those who want to diversify their modest menu.

What you need for Avocado Vegetable Soup

for 2 servings

• Ripe, soft avocado - 1 piece;
• Tomato - 1 piece;
• Garlic - 2 cloves;
• Salt, pepper - to taste;
• Olive oil - 4 tablespoons;
• Lemon (half, for juice)

How to make cold avocado puree soup

• Cut the avocado, remove the pit. Cut the avocado into cubes inside the skin and spoon out the pulp with a spoon. Or chop the peeled avocado in any other way.
• Grind all ingredients in a blender: avocado, tomato and garlic. Salt and pepper. Fill up olive oil and a drop of lemon juice (to taste). If you like a thinner puree, you can add boiled cool water.
• Serve sprinkled with herbs. Can be served with croutons, lavash or warmed Arabian pita bread.

What can you add to avocado soup?

It is delicious to add sweet and hot peppers (chili) to vegetable avocado soup, or take canned tomatoes instead of fresh tomatoes (for example, in own juice). Then the taste of our vitamin soup will become sharper and more expressive.

You can eat it tender puree a bite of it with pickled olives or spicy green pepper... Pickled vegetables will go well with a velvety vegetable soup.

And if you have crispy cucumbers or mushrooms (also marinated), then you can cut them into small pieces and mix with the ready-made soup. Very tasty. But then try it, a drop of lemon is required, otherwise it will be sour.