Delicious and healthy puree soup - homemade recipes step by step

The soup diet is quite difficult to tolerate. But it allows you to achieve excellent results in a short time. It is not surprising that such a nutrition system receives mostly excellent reviews from those losing weight. At first glance, it may seem that preparing such first courses will take a lot of time. In fact, this is not true at all.

It is not recommended to cook dietary puree soups for a long time, as this will result in the loss of most of the nutrients from the vegetables. The optimal cooking time is approximately a quarter of an hour. To make the soup tastier and healthier, you should immediately use assorted vegetables. For example, experiment with combinations of your favorite foods. So, colored peppers, carrots, and pumpkin will add not only flavor to the soup, but also brightness, making the treat more appetizing.

Principles and rules

The diet under discussion is today considered one of the most effective and efficient among all known nutritional systems for weight loss. The main thing is not to constantly create your menu only from liquid dishes. Then the functioning of the digestive system will only improve, and your figure will become slimmer. It is important to sufficiently consolidate the result and not leave the diet too quickly.

The basis of the nutrition system will be lean, non-rich treats. They should be prepared from low-calorie foods. Since the base of the dish is liquid, the stomach quickly fills with it. Soon the person feels full. But at the same time, it takes a lot of energy and time to digest fiber. As a result, more calories are burned than were taken in from food. Weight is actively decreasing.

It is important not to use foods with a lot of carbohydrates and fat to cook soup. It is best to take cabbage, sweet peppers, eggplants, zucchini, tomatoes, celery, asparagus, any greens, carrots, pumpkin, and beets. Fresh champignons, seaweed, any legumes, and soy are perfect for this dish. At the same time, it is recommended to make the basis of the treat not meat, but vegetable broth. But it is better to add lean meat to it, cooked separately and cut into pieces.

It is not advisable to use potatoes. If you decide to add it, then there should be a minimum amount of this ingredient.

In general, any dietary puree soup is prepared simply and according to a similar scheme. For it, the selected components are boiled until tender, after which they cool slightly. All that remains is to grind them into puree. But frying for dishes is not needed. To make their taste more delicate, you can use low-fat dairy products. It is recommended to prepare soup for the diet at a time. It should not be boiled again. It is advisable to cook the treat for a short time so that the beneficial substances in it do not have time to be destroyed.

Basic rules for preparing puree soups

Dietary cream soup should be light, low-calorie, and not rich in fat. The meat taken is lean: chicken, turkey, veal, rabbit. For dietary soup, 100 grams of meat per 2 liters of water is enough.

Vegetable broth should be prepared quickly so that no nutrients are lost. High temperature destroys vitamin C, the remaining vitamins are partially preserved (70% of the original amount). What remains is fiber, which is good for weight loss and health. Low-fat, light vegetable soups help remove waste and toxins.

Dietary soups are prepared with the addition of cereals and legumes, which contain a complex of vitamins, minerals and dietary fiber.

Beneficial features

The soup diet (reviews and results should be studied by anyone losing weight) has many advantages. First of all, eating liquid vegetable dishes is an excellent prevention of gastrointestinal problems. After just a few days, someone losing weight may notice that their stool has improved, there is lightness and pleasant sensations.

Besides:

• any vegetable soup contains a large amount of vitamins, minerals, and other substances essential for the normal functioning of the body;
• the average calorie content of the dish under discussion is only 45 kcal, which allows you to eat it without harming your figure;
• Boiled carrots contain significantly more antioxidants than raw carrots (therefore they can be considered an effective prevention of cancer);
• vegetable soups normalize fluid balance and blood pressure;

• the dishes discussed can stabilize blood pressure;
• Fiber is boiled out of vegetables, which completely remains in the treat;
• puree soups (dietary) are easily absorbed by the body and help cope with constipation and flatulence;
• liquid dishes made from vegetables contribute to the accumulation of energy for the normal functioning of the body;
• helps fight depression, strengthens the immune system;
• the creamy consistency of the treat relieves the body and has a positive effect on the functioning of the stomach;
• a dish with peas stabilizes blood sugar levels.

In order for vegetable soups to bring maximum benefits, the main components of them should be chopped coarsely. Then the pieces will still be processed with a blender or other similar “kitchen aid”.

Harm and contraindications

The soup diet (reviews and results are being collected by experts today) can also be harmful to the body. For example, if a dish is prepared with meat broth, then it is dangerous to eat it if you have ulcers or acute pancreatitis. It is also undesirable with high acidity, as it has a stimulating property. Vegetable soups, entering the stomach, dilute gastric juice, so you should not mix them with solid food at one time.

This puree should be made on its own for lunch or dinner so that digestive processes do not decrease. You should not drink soups so that they do not harm the body. By the way, such a “liquid” diet may not be suitable for athletes. Strength exercises on soups will be difficult. But small loads are welcome. For example, running, exercise, yoga.

Contraindications include the following points and conditions:

• pregnancy;
• chronic diseases of the stomach or intestines;
• kidney problems;
• children or old age;
• disturbances in the functioning of the heart and blood vessels.

Since a soup diet can ultimately lead to vitamin and nutrient deficiencies, you should not stick to it for too long. The optimal duration of such nutrition is no more than 10 days.

With lentils and sweet peppers

Thanks to legumes, this treat turns out to be especially satisfying.

Sweet peppers of different colors make the dish both tasty and beautiful. You can also take orange and green vegetables. Be sure to use ripe and soft tomatoes. Any greens will do. For example, parsley will fit perfectly into a treat.

Composition of ingredients

For the dish you need to take:

• sweet peppers (red and yellow), onions, carrots - 1 pc.;
• red lentils – 180-200 g;
• ripe tomatoes – 2 pcs.;
• sweet paprika (ground) - 1 tbsp. l.;
• chopped fresh herbs – 45-50 g;
• salt.

Step-by-step cooking process

The cooking process includes several stages:

1. Onions without peels should be chopped. It costs to chop it coarsely.
2. You will need to chop the carrots into thin rings. Of course, be sure to remove the skin first.
3. First, you need to halve the sweet pepper, removing the rough internal partitions and seeds. The remaining juicy pulp will remain cut into small strips.
4. Place pre-prepared vegetables in boiling water and cook them for about 20-25 minutes. The fire should be minimal. Approximately 2 liters of liquid will be sufficient.
5. Rinse the lentils under ice-cold running water. Then transfer it to the vegetable pieces in the pan. The base of the treat will continue to cook for about half an hour.
6. Place the tomatoes in boiling water. It is enough to keep them in water for about ½ minute. This is enough to easily peel the vegetables in the future. It is convenient to remove it directly with your hands and a sharp thin knife.

7. The remaining part should be cut into medium-sized cubes and added to the rest of the products. You also need to add sweet paprika there. This is an optional component, but it makes the soup tastier, with a richer, brighter flavor. With paprika, it remains to simmer the dish for about 4-5 minutes.
8. Afterwards, you can remove the treat from the heat, add salt to taste (a little), and process with an immersion blender.

It’s time to pour the finished dish into bowls while it’s warm. In plates, you should sprinkle it with pre-chopped herbs.

What can I add?

You can add other aromatic spices to the treat. A small amount of garlic also works well. It’s better to add it at the very end too.

How to serve a dish

The dish is delicious served with crackers. But it should be bread made from whole grain flour, dried without oil. Crackers should be added to the treat at the very end, immediately upon serving.

Chopped onion soup from French chefs

The recipe for this hot dish is extremely simple. To prepare it you will need to take:

• White cabbage is a medium-sized head.
• Greens and the root of one celery.
• Tomatoes - 3 pieces.
• Green bell peppers – a couple of pieces.
• Onions – 6 onions.

Finely chop all the listed vegetables, add boiling water and cook until softened. After the vegetable mass is ready, cool it and then puree it in a blender. During cooking, you can add a little salt and any spices to the soup. To quickly lose extra pounds, it is recommended to eat this soup every day as much as you want, excluding all fatty, sweet and starchy foods.

With pumpkin and sausage

The soup diet can be varied with some meat products. For example, the first pumpkin dish is deliciously complemented with boiled sausage. It's best to take chicken. It’s great if the cook has homemade sausage in stock.

Reviews and results about the diet under discussion suggest that most people who are losing weight like this soup.

Composition of ingredients

For the dish you need to take:

• pumpkin (already cleaned of all excess) – 650-700 g;
• potatoes (boiled) – 550-600 g;
• carrots, onions - 1 pc.;
• boiled sausage (without lard) – 230-250 g;
• chopped fresh dill - 1 tbsp. l.

Step-by-step cooking process

The cooking process includes several stages:

1. Pumpkin must be used without the peel. But it is advisable to also capture the greenish, coarse pulp directly underneath.
2. The remaining vegetables (except onions) should be thoroughly peeled and rinsed.
3. Both the pumpkin pulp and the potatoes need to be cut into cubes. Their optimal diameter is approximately 1 cm. Peeled carrots are best grated coarsely.

4. Afterwards, all the vegetables need to be filled with a small amount of water so that it covers them by approximately 1.5 cm.
5. The onion should be added whole. Along with it, you can add salt to taste. In this form, the vegetables will be cooked over low heat, covered, until soft.
6. All that remains is to use a masher to process the contents of the pan. Another option is to use a sieve or immersion blender.
7. Next, it’s time to add small sausage shavings to the puree. It will cook in this form for only 5-6 minutes. To make it easier to work with sausage, you should first freeze it slightly.

You need to add dill to the fully prepared dish. After stirring, it should stand under the lid for a few more minutes on the cooling plate.

How to serve a dish

This version of the soup is best served warm. Low-fat sour cream and unsweetened natural yogurt are suitable as a tasty addition.

Mushroom soup with champignons and potatoes

A light, nutritious puree soup made from champignons and potatoes will diversify your lunch and give you a range of pleasant taste sensations! Prepare mushroom soup according to our recipe, the whole family will be full and happy!

Champignon puree soup

Ingredients for mushroom soup

We will prepare mushroom soup from champignons; they are available all year round, and they are also the most easily digestible by our body. And if you like other mushrooms, no one forbids you to replace them in the recipe, it will still turn out very tasty!

• Potatoes – 600 gr.
• Champignon mushrooms – 400 gr.
• Water 700 ml.
• Onion – 2 pcs.
• Vegetable oil – 2 tbsp.
• Cream 10% – 200 gr.
• Salt - to taste
• Black pepper - to taste
• Greens - to taste

With oatmeal

A diet based on soups (reviews and results about them will help you decide on the need for such nutrition) often includes cereals. This is another way to make a dish more satisfying and healthier. Oatmeal is perfect for a treat. The soup will be cooked in broth. But the basis of the latter should be made non-greasy. For the broth, you should take, for example, clean fillet without skin. By the way, this treat also has a separate name “White Night”.

Composition of ingredients

For the dish you need to take:

• low-fat broth – 300-350 ml;
• milk – ½ tbsp.;
• egg yolks – 2 pcs.;
• oat flakes (“quick”) – 55-60 g;
• French herbs, nutmeg, white pepper, salt.

Step-by-step cooking process

The cooking process includes several stages:

1. Chicken broth should be poured into the pan. Afterwards, dilute it with boiled milk. Over medium heat, the mixture should begin to boil. When it is well heated, but not yet boiling, it’s time to add the flakes to the liquid.
2. Without changing the heat, cook the soup base for about 12-14 minutes. It is important to stir the mixture frequently so that the flakes do not stick to the bottom.
3. The resulting base of the treat should be blended with a blender. After that, add all the spices, salt to taste, and egg yolks. Spices can be added if they are not prohibited by the diet. The yolks must be introduced with continuous stirring with a spoon or whisk.

It remains to warm up the treat for a couple of minutes. However, it should not be brought to a boil. During the process, the dish must be constantly stirred.

How to serve a dish

French herbs are good for adding to portions of a ready-made dish, rather than during cooking. You can sprinkle them on each plate, adding about a pinch.

Vegetable

You can use a variety of vegetables for this dish. But you should definitely use sweet peppers. The liquid base of the soup can be either non-concentrated chicken broth or vegetable broth. You should definitely use fresh oregano in your treat.

Composition of ingredients

For the dish you need to take:

• sweet pepper – 3 pcs.;
• young zucchini – 2 pcs. (small size);
• ripe tomato and boiled carrots - 1 pc.;
• non-concentrated chicken broth/vegetable broth – 550-600 ml;
• fresh basil (chopped) - 1 large handful;
• oregano, salt, olive oil.

Step-by-step cooking process

The cooking process includes several stages:

1. Zucchini should be cut lengthwise. In this case, they should turn out to be thick strips. If there are no young vegetables, you can take mature ones. But then, before starting cooking, be sure to remove the rough skin and large seeds.
2. Peppers need to have their stems and seeds removed. The remains of the latter are easily washed off with water. Afterwards, each vegetable must be chopped into 2 parts.
3. The prepared fruits need to be coated with olive oil on all sides and baked in the oven (it is advisable to preheat it to approximately 195-200°).
4. In about half an hour the vegetables will be ready. They can be removed from the oven, cooled and carefully peeled.
5. You will need to remove the skin from the tomato (this is convenient to do after treating the fruit with boiling water). The remaining portion, along with boiled carrots and baked vegetables, must be placed in a blender bowl. Sprinkle greens on top. You need to beat all the ingredients to a homogeneous puree.
6. The resulting mass should be diluted with broth or water, add salt and spices. The amount of liquid can be adjusted to get the dish to your liking.

All that remains is to bring the soup to a boil and immediately remove from heat.

How to serve a dish

The treat should be served freshly prepared. You can supplement it with pieces of dried bread.

Dietary vegetable puree soup

Ingredients:

• vegetable broth – 1.5 l.;
• potatoes – 3 pcs.;
• onion – 1 pc.;
• cabbage - ¼ fork;
• carrots – 1 pc.;
• olive oil;
• salt, spices to taste.

Cooking method:

1. Fry the chopped onion in hot oil in a thick-walled container for four minutes, stirring so that it does not burn and has an even, delicate color.
2. Pour in water and bring to a boil over high heat.
3. Peel and chop cabbage, carrots, potatoes.
4. After boiling, put the vegetables in the broth, reduce the heat and cook the soup for less than half an hour until the vegetables are ready.
5. Add salt and spices to the finished soup as desired and puree using a blender.

Beetroot with celery

The soup diet, reviews and results of which will be interesting to study for anyone losing weight, will help you quickly and efficiently lose weight if you use celery in recipes. Even a small piece of its root for a pot of treats will be enough. The basis of the soup will be beets.

Composition of ingredients

For the dish you need to take:

• beets – 3 pcs.;
• onions and potatoes - 1 pc.;
• thyme – 1 sprig;
• celery root – 1 small piece;
• salt, any spices.

You can use any spices for this recipe according to your taste.

Step-by-step cooking process

The cooking process includes several stages:

1. The beets need to be thoroughly washed with a sponge under running cold water. Afterwards, dry it. Each fruit should be wrapped tightly in foil and baked in the oven until soft and completely cooked. You don’t have to bake the beets, but just boil them. Cooled fruits will need to be peeled.
2. You need to add the potatoes to the saucepan. First you need to chop it into cubes. The optimal size for each is 1.5 cm.
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3. Celery root should be chopped into small strips.
4. Vegetables need to be poured with broth so that the liquid completely covers them, and send to cook.
5. When the mixture boils, you need to put a sprig of thyme into it. Under the lid, the treat will cook for another 20-25 minutes.
6. Afterwards, you will need to remove the thyme from the soup and add salt to the dish if desired, and add spices if desired. All that remains is to add pieces of baked beets and puree the mass in any convenient way. You can even just rub it through a fine sieve.

If the soup turns out to be too thick, you can dilute it with hot broth. It remains to warm the dish a little.

How to serve a dish

The dietary treat should be served warm or hot. It is advisable to lightly sprinkle freshly squeezed lemon juice on top. It is also allowed to season the soup with cream or sour cream of minimal fat content.

Diet cream soup with sorrel and nettle

Required:

• Celery root – 200 grams.
• Beetroot – 1 medium piece.
• Boiled chicken eggs - 4 pieces.
• Carrots – 1 piece.
• Nettle and sorrel - 1 bunch each.
• Onion – 1 onion.
• New potatoes (optional) - 2 root vegetables.
• Herbs, salt, spices.

Place the nettles in a colander and pour boiling water over them. All other ingredients, except eggs, are cleaned and chopped, combined with nettles, and stirred thoroughly. Salt the resulting vegetable mass and squeeze it a little with a wooden pestle. Cook everything in boiling water until tender, add salt and pepper. Puree the cooled mass in a blender. Serve with chopped eggs and herbs.

With mushrooms

You can make cabbage the basis of a delicious vegetable soup. It is advisable to take Beijing and broccoli.

To brighten the taste of the dish, add onions and fresh champignons to it.

Composition of ingredients

For the dish you need to take:

• Chinese cabbage and broccoli - 180-200 g each;
• onion – 1 pc.;
• fresh champignons – 80-100 g;
• filtered water – 1 l;
• salt, oil, spices.

Step-by-step cooking process

The cooking process includes several stages:

1. Pour oil into a thick-bottomed pan and heat it up.
2. Add small onion cubes and mushroom slices on top. The products will fry together for a couple of minutes.
3. Two types of cabbage must be randomly cut and fried. Afterwards, transfer to a saucepan. All that remains is to cover everything with water and cook until soft and cooked. At the end, add salt and spices.

Finished products should be blended with a blender.

How to serve a dish

This soup is delicious on its own. But you can add low-fat sour cream to it.

Vegetable puree soup with meat broth

Ingredients:

• beef broth – 1 l.;
• broccoli – 0.5 kg;
• leek – 1 pc.;
• carrots – 1 pc.;
• cilantro;
• salt to taste;
• hard cheese - optional.

Cooking method:

1. For the broth, take 100 g of beef on the bone per 1 liter of water. If desired, add garlic, onions, coriander.
2. Cook for one hour, descaling, then strain.
3. For the soup, place broccoli, leeks and carrots in a saucepan. Pour in the previously prepared beef broth, without covering the vegetables.
4. Salt, pepper and cook for half an hour. Add cilantro and continue cooking for about 25 minutes.
5. Grind the finished mass until smooth. Before serving, you can add grated cheese to the plate.

Menu for diet

In order not to develop an aversion to soups, you should wisely create your own menu for every day. It should be varied.

Puree soup diet, before and after results.

Menu examples below.

1 option

Between main meals you will also need to take 2 additional meals. This will also be soup, but without any additives. You need to eat treats in small portions.

Option 2

Between these meals you should also eat cabbage soup in small portions.

Option 3

You can have meals throughout the day without soup. Then it will only be included at lunch and dinner.

Option 4

Snacks can be made from vegetables, fruits, and small portions of nuts. When leaving the soup diet, you should first return to a protein breakfast for a week. In the second week, you should add second courses of cereals or potatoes. And from the third week it is allowed to eat as usual. It is only important to count calories consumed. Then, according to reviews, you will be able to get excellent results.

Cream soup "Fitness"

You will need for cooking:

• Cheese "Fitness" - 100 grams.
• Cauliflower - 400 grams.
• Carrots - 1 root vegetable.
• Celery – 200 grams.

It is very easy to prepare this soup: boil chopped vegetables and cabbage, disassembled into inflorescences, combine the finished mass with cheese, and chop with a blender. Heat the finished soup until the cheese melts. Salt, pepper, serve with chopped herbs.

The secret to losing weight with cream soups is extremely simple: take a lot of vegetables for a slimming soup, cook, puree and eat with pleasure. And goodbye excess weight!