When it comes to lean soups, many people think: “This is boring and tasteless.”
How wrong are those who think so!
In fact, there are so many recipes for lean soups that if you cook a new one every day, even a year is not enough.
Lenten soups recipes for every day - the basic principles of cooking
Lenten soups are not only easily digested, but also very useful, as they are prepared mainly from vegetables. In addition, lean soups recipes for every day will 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.
Especially tasty soups are mashed. They are served with mayonnaise and croutons.
Broth or water is boiled in a saucepan. Then lay the vegetables. Initially, the hardest, and in the end those that cook fast.
Lenten soups recipes for every day cooked with meatballs, which are made from mushrooms or cereals.
We have selected for you the best recipes for lean soups that can be cooked in fasting or any other day. Believe me, lean soups are tasty, healthy and not boring at all.
Recipe 1. Lenten Village Soup with Meatballs
Ingredients
buckwheat;
two bulbs;
black pepper;
carrot;
salt;
two potatoes;
20 g dry porcini mushrooms.
Method of preparation
1. Dry dried mushrooms with warm water and leave to soak for two hours.
2. Peel off the onion and finely chop it. Peel and grate the carrots. Put vegetables in hot oil, and fry them until lightly ruddy, stirring constantly, so that they do not burn.
3. Drain the mushrooms and pour them into the pan. Here also send fried vegetables and peeled and finely chopped potatoes. Add boiled water and cook the soup until the vegetables are soft. 4. Put the mushrooms and the second cleaned onion into the container of the blender and smash everything into mashed potatoes. Rinse the buckwheat and boil until cooked. Cool the porridge completely and combine it with mushroom puree. Salt, pepper and knead well. Wet hands to make meatballs, the size of a nut and fry them in hot oil. Soup is poured into plates, in each place a few meatballs.
Recipe 2. Lean soup with buckwheat, beans and cauliflower
Ingredients
30 grams of buckwheat;
salt;
40 g of frozen green beans;
80 g tomato paste;
40 g frozen cauliflower;
600 ml of drinking water;
small carrot;
potato;
bulb.
Method of preparation
1. Clean the vegetables and wash them well under running water. Coarse grated carrots. Chop the onion into small pieces. Send the prepared vegetables to a preheated pan with butter and fry until soft. Then add tomato paste and simmer on low heat, stirring constantly for about three minutes.
2. Boil water in a small saucepan. Pour the washed buckwheat and cook, lightly salted, five minutes.
3. Put the beans and cauliflower in the soup, mix and cook for another five minutes. Now add the browned vegetables and chopped small potatoes. Salt and boil the soup for another quarter of an hour. Serve the soup with fresh croutons.
Recipe 3. Thai lean spinach soup
Ingredients
400 ml of coconut milk;
30 ml of vegetable oil;
four medium potato tuber;
25 g of curry paste;
400 g frozen spinach;
a small bunch of cilantro;
bulb;
liter of vegetable broth;
bunch of green onions.
Method of preparation
1. Boil the vegetable broth based on the onion, parsley root, carrots, stalked celery and turnips. Remove the vegetables and strain the broth.
2. Peel and chop the potatoes. Chop the peeled onion and bunch of green onions finely. Pour oil on the bottom of a thick-walled pot and heat well. Fry the onions 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 cook on low heat for about ten minutes.
4. Add the spinach without defrosting it, and cook for the same amount of time. Pour the soup into plates and decorate with cilantro leaves.
Recipe 4. Lean bean cream 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 sprigs of thyme;
celery stalk;
two cloves of garlic;
five sprigs of parsley.
Method of preparation
1. Boil broth from vegetables and roots, adding a bunch of greens to it. Shumovka remove from the broth vegetables and discard, and strain the broth.
2. Bean it in a colander and rinse it under running water.
3. Peel and finely chop the onion and garlic cloves. Celery stalk finely chop.
4. Heat the olive oil in a thick-bottomed saucepan and fry the onions in it to transparency, add the celery and garlic and fry, stirring occasionally, for about seven minutes.
5. Put the potatoes, pre-peeled and chopped into cubes, and lightly fry. Pour the beans, put the thyme sprigs and bay leaves.
6. Pour the contents of the pan with hot vegetable broth and cook on low heat until the potatoes are soft.
7. Chop the parsley as small as possible and mix it with the breadcrumbs. Salt the mixture and pepper.
8. Peel the shrimp and place on a baking tray covered with foil. Sprinkle them with olive oil and sprinkle with a mixture of crackers and herbs. Bake in the oven for seven minutes. Bake at 180C.
9. Soup salt, pepper, remove bay leaf and thyme. Pour the contents of the pan into the container of the blender and beat in the 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 the shrimp.
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.
Method of preparation
1. Transfer the tomatoes into a large saucepan, pre-mashing them with a fork. Pour in half a liter of water, salt and pepper. Put the pan with the tomato mixture on the fire and boil.
2. Chop the Savoy cabbage into thin strips and transfer to the pan. Cover and cook the cabbage in the tomato for about a quarter of an hour until soft.
3. Put the beans in the soup, stir and cook it all together for three minutes. It should just warm slightly. Pepper soup and salt. Put the prepared soup in plates and sprinkle lightly with olive oil.
Recipe 6. Lean 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 of drops of Tabasco sauce;
600 ml of cold water;
one orange juice;
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 chili;
avocado;
cucumber;
5 ml of freshly squeezed lemon juice.
Method of preparation
1. Cut the dried slices of bread into cubes and fold into a bowl. Pour the bread with 150 ml of drinking water and leave for five minutes.
2. Wash the tomatoes, place them in a suitable dish and fill with boiling water. Leave for half a minute and drain the water. Rinse under running cold water and remove thin skin. Remove the seeds from the tomatoes, and chop the flesh finely.
3. Wash and peel the cucumber, cut it in half and remove the seeds. Finely chop the pulp.
4. Place lightly pressed bread, sliced sweet peppers, tomatoes, garlic cloves and cucumber into the blender container. Pour in olive oil, citrus juice, a few drops of Tabasco sauce and half a liter of water. Perebeyte all to the state of mashed potatoes. Soup salt, pepper, mix and send gazpacho for three hours in the refrigerator. 5. Cook the croutons. To do this, rub the dried bread slices with garlic, cut it into cubes and put it in a plastic bag. Sprinkle with olive oil, tie up the bag and shake well. Put the croutons in a preheated frying pan with oil and fry until golden. Transfer to a plate and cool completely.
6. Prepare a salsa. Peel the avocado, remove the bone, and finely chop the flesh. Sprinkle avocado with lemon juice, add finely chopped cucumber and chili pepper. Stir. Gazpacho sauce and serve with croutons and salsa. Place two ice cubes on each plate.
Lenten soups recipes for every day - tips and tricks
- Stir-fry vegetables in half. Add one half of the vegetables raw and fry the other in vegetable oil.
- Serve croutons or garlic croutons to the lean soup. They will make the soup taste richer.
- Add fresh greens at the end of cooking, or put directly on each plate when serving.
- To get the body needed protein, add some legumes to the soup: peas, lentils, chickpeas or beans.
- Meat can be replaced with a soy product.
- Prepare lean soup recipes for each day so that they can be eaten at once.
