I propose to include in your Lent or diet menu thick lean tomato soup canned tomatoes v own juice. The rich red dish includes boiled rice, fresh herbs and prepared with a minimum amount of salt, oil and spices. The main secret lies in the simplicity and speed of preparation. But however, it should be remembered that the thick one cannot be left unattended for even a single minute and it should be cooked immediately before serving.
Cooking time: 15 minutes.
Ingredients for 1-2 servings:
- peeled canned tomatoes / tomatoes - 250-300 ml
- (cooked in advance and chilled) - 2 tablespoons
- white / red onion - half an onion
- fresh greens (dill, parsley, cilantro) - 2-3 sprigs
- olive / sunflower oil - 1 tablespoon
- salt + ground pepper - minimum quantity
- fresh garlic - 1 clove optional
Lean tomato soup with rice and herbs - recipe.
Pour the peeled canned tomatoes / tomatoes in their own juice from a jar, chop in a blender or with a knife. The consistency of the tomatoes depends on the desire to have tomato slices or puree soup in the soup. I cut the tomatoes with a knife into small pieces. Pour oil into a saucepan and pour in chopped onion. Fry until transparent for 3 minutes over low heat.
Pour the tomatoes / tomatoes together with the juice into the pan, stir and bring the mixture to a boil, constantly stirring the thick mass. If you want to get a not too thick soup as a result, and there was too little liquid / juice, add a little boiled water.
After boiling, you can pour pre-boiled unsalted rice into the soup. The variety and color of rice does not matter. Warm the tomato soup with rice over low heat for no more than 2 minutes. Everything - lean tomato soup with rice ready!
Mashed Potato Soup in bread
Three simple ingredients, a few simple manipulations and a velvety potato soup with an unusual aroma of baked garlic is ready. Let's serve it in a crispy half rye bread and sprinkle green onions. Both tasty and beautiful!
Ingredients:
1 head of garlic
1 st. spoon + 1 teaspoon olive oil
2-3 leeks
6-8 medium red potatoes
1 l vegetable broth or water
salt, pepper - to taste
4–5 st. tablespoons frozen or canned corn(may not be added)
1–2 loaves of rye bread (depending on the number of people)
green onions - for decoration
How to cook:
Heat the oven to 200°C. Peel the head of garlic from the top husk. Cut off the top by 2-3 mm. Lubricate 1 tsp. olive oil, wrap in foil and place in the oven for 35-40 minutes.
Remove the garlic, do not turn off the oven. In a large saucepan, heat 1 tbsp. olive oil, add chopped leeks and sauté for 3-4 minutes until soft.
Add diced potatoes and broth/water. Bring to a boil, reduce heat and simmer for 10-15 minutes until potatoes are tender.
Remove from heat, add roasted garlic cloves, salt, pepper and beat with a blender until smooth. Add corn and stir. Cut a loaf of bread in half, remove the pulp.
Bake in the oven for 15-20 minutes, the crust should be lightly browned. Pour soup into prepared bread bowls, garnish with green onions and serve immediately.
Tomato soup with beans
Tomato soup with beans
This thick tomato soup has not only a bright appearance, but also taste. Nutritious, flavorful, crunchy garlic croutons and spicy notes, the soup reminds of sunny Provence and the approaching summer.
Ingredients:
1 large onion
2 tbsp. a spoonful of olive oil
2 garlic cloves
1/4 teaspoon red chili pepper
3–4 tbsp. spoons of tomato paste
1 can (450 g) chopped tomatoes in their own juice
2 teaspoons Provence herbs
1 can (420 g) white beans in their own juice
1 liter of water
1.5 st. spoons of sugar
1.5 st. spoons of white wine vinegar
salt and black pepper - to taste
Garlic croutons:
2–3 tbsp. spoons of olive oil
2-3 garlic cloves
half a French baguette or a whole ciabatta
salt - to taste
How to cook:
Heat oil in a large saucepan over medium-high heat. Add finely chopped onion, saute for 5 minutes. Add finely chopped garlic and chili, fry for another 1-2 minutes until golden brown.
Add tomato paste and stir-fry for 1 minute. Add chopped tomatoes and Provencal herbs. Drain liquid from beans and rinse well.
Pour water into a frying pan and bring to a boil. Then add beans and cook for 10-15 minutes. Add sugar, vinegar, salt and black pepper.
Cover and leave for 10 minutes. For croutons, heat the oven to 200°C. In a bowl, mix olive oil and crushed garlic. Cut the bread into medium cubes, add to the bowl and mix well.
Salt to taste. Place on a baking sheet and cook for a few minutes until golden brown. Serve the soup with garlic croutons.
Spicy vegetable soup with rice
Spicy vegetable soup
This is another fun vegetable soup. Its secret lies in the combination of the warming spiciness of chili peppers with a light lemon sourness. Rice will make the stew even more rich and nutritious.
Ingredients:
1 large onion
2-3 garlic cloves
2 medium carrots
2 celery stalks
2 teaspoons dry thyme
0.5 teaspoon dry chili pepper
3 leeks
2.5 l vegetable broth
1 can (450 g) tomatoes in their own juice
2–3 tbsp. rice spoons
salt, pepper - to taste
1 st. spoons of lemon juice
How to cook:
Heat olive oil in a large saucepan over medium-high heat. Finely chop the onion and saute for 5 minutes, add finely chopped garlic and fry for another 1 minute.
Add carrots and celery, randomly chopped, thyme, chili and leek, cut into rings. Keep on fire for 3-4 minutes, stirring constantly.
Pour in the broth, tomatoes along with the liquid (if they are whole, cut) and washed rice. Bring to a boil and reduce heat to medium-low.
Boil for about 30 minutes. Add salt, pepper and lemon juice. Serve immediately.
Mushroom soup with sauerkraut
Mushroom cabbage soup
“Where cabbage soup is, look for us there too,” they used to say in Russia. These thick, rich, with a marvelous aroma of porcini mushrooms and a rich sour taste, cabbage soup will help diversify your Lenten table. They become much tastier the next day.
Ingredients:
7-9 dry porcini mushrooms
0.5 liters of warm water
1 st. tablespoons of vegetable oil
2 medium onions
500–700 g sauerkraut
2 liters vegetable or mushroom broth
1 large potato
1 Bay leaf
peppercorns - to taste
dill - to taste
4 garlic cloves
salt - to taste
How to cook:
Soak mushrooms in warm water for 30 minutes. Strain the water and set aside. Mushrooms cut into small cubes. Heat up in a frying pan vegetable oil.
Fry finely chopped onion for 5 minutes. Add cabbage to the onion, reduce heat and simmer for 15 minutes. Add mushroom water, mushrooms and diced potatoes to the broth.
Cook for 10-15 minutes. Add bay leaf, peppercorns, salt, cook for another 10 minutes. Put cabbage and onion in a saucepan with soup, bring to a boil.
Add dill and finely chopped garlic. Remove from heat and cover with a lid. Ideally, cabbage soup should be infused for 12 hours before serving.
Vegetable noodle soup
Vegetable noodle soup
Noodle soup has been familiar to us since childhood. V classic version he is preparing for chicken broth with the addition of pieces of meat. Today we will introduce you to the lean option. It will appeal to both children and adults. You can add fried tofu cubes if you like.
Ingredients:
1 medium onion
1 st. a spoonful of olive oil
0.5 teaspoon dry thyme
3 medium carrots
2 celery stalks
2.5 liters vegetable broth
1 bay leaf
1 cup small noodles
salt, pepper - to taste
fresh dill or parsley for garnish
How to cook:
Heat olive oil in a large saucepan over medium heat. Fry the onion for 5 minutes until golden brown. Add thyme and stir.
Cut carrots and celery in any shape. Add to the onion and fry for 1-2 minutes. Pour in the broth and bring to a boil over medium-high heat.
Add bay leaf to soup and reduce heat to medium. Add the noodles and cook for about 10 minutes until al dente (depending on the variety).
Add salt and pepper to taste. Sprinkle with herbs and serve.
Thick soup with lentils
Thick soup with lentils
Fragrant roasted vegetables, thick lentil cumin stew and fresh cilantro greens - this colorful trio comes together in one pot to become delicious guest on your dining table. Spicy notes of zira create a festive oriental mood. Soup for true gourmets!
Ingredients:
1 large eggplant
1 red Bell pepper
1 green bell pepper
1 bulb
4 garlic cloves
2 tbsp. spoons of olive oil
1 can (450 g) tomatoes in their own juice
200 g red lentils
1 teaspoon of zira
1 l vegetable broth
salt, pepper - to taste
0.5 bunch cilantro or parsley - for decoration
How to cook:
Cut the eggplant into small cubes, salt and place on a paper towel. Leave on for 30 minutes, then rinse cold water and dry.
Heat the oven to 220°C. Cut peppers and onions into small cubes. Finely chop the garlic. Put pepper, onion, garlic and eggplant on a baking sheet greased with olive oil (1 tablespoon).
Drizzle remaining oil on top and stir. Roast vegetables for 20-30 minutes, until golden brown. V large saucepan fold the tomatoes, washed lentils and cumin, previously crushed in a mortar.
Add to broth and bring to a boil over medium-high heat. Reduce heat, cover and simmer for 20-30 minutes until the lentils are tender.
Add roasted vegetables, salt, pepper and stir. Serve with chopped herbs.
Solyanka
Solyanka or villager - classic dish Russian cuisine. Today we will cook a hodgepodge in vegetable broth without meat. Sauerkraut, olives and capers create a rich sour-salty taste, while crushed garlic and cilantro give the hodgepodge a spicy note. The perfect addition the soup will be fresh rye bread.
Ingredients:
400 g sauerkraut
2–3 tbsp. tablespoons of vegetable oil
1 large onion
2–3 tbsp. spoons of tomato paste
2 pickles
2 l vegetable broth
1-2 teaspoons capers
4-5 olives (preferably with lemon)
2-3 garlic cloves
0.5 bunch cilantro
salt, pepper - to taste
How to cook:
Pour sauerkraut steep boiling water. After a few minutes, drain the water, squeeze the cabbage thoroughly. Heat vegetable oil in a large frying pan.
Add cabbage, simmer over medium heat for about 10 minutes, stirring constantly. Let the cabbage brown slightly. Add finely chopped onion and simmer for another 5 minutes.
Introduce tomato paste and cucumbers, cut into small cubes, heat for another 2-3 minutes until a strong pleasant aroma appears.
Pour in the broth, bring to a boil over medium-high heat. Boil 10 minutes. Rinse the capers, cut the olives into rings. Add to soup and cook for another 5 minutes.
Put crushed garlic and finely chopped cilantro in a hodgepodge, salt and pepper to taste. Bring to a boil, remove from heat and cover.
Let it brew for at least 30 minutes.
Watch the video recipe - real French onion soup perfectly diversifies Lenten menu, only croutons with cheese will need to be replaced with regular ones!
Feel the difference between regular vegetable lean soup and lean puree soup! These are not boring vegetables floating in pieces in a plate, but fluffy whipped and bright soup in the form of a mousse, which can be beautifully decorated with curls odorous oil, pieces of parmesan or dor blue, bacon chips or even toasted nuts. Crackers or grissini also look much more organic with it. It will be all the same vegetables and cereals, just in this case form is everything!
The best lean soup.
Puree soups are especially relevant in fasting or when you decide to give yourself a detox therapy in food. After all these soups do not excess fat let alone meat. They are cooked on water and how much salt and spices to add to it, you decide each time depending on your mood. This great way diversify the lenten menu, indulging in hot and warming food, following the necessary restrictions.
Vegetables can be used any that are in the house. Lenten cooking technology vegetable puree soup will always be the same: boil vegetables, beat with a submersible blender, season, decide on the serving and serve with large cozy bowls or beautiful plates. But in order for all this variety of tastes to always please you, you need to master a few simple tricks and secrets.
Components of taste
You can make such a first course with almost any vegetables and leafy crops that you can get at a nearby market, in a store or in your garden. But if you want to get in the finished dish cream base, do not forget to put potatoes or legumes in the soup. It is they who respond to the very airy form that we all appreciate so much.
When cooking, vegetables do not need to be salted. Salt is added directly in the whipping process. But spices do not need to be spared! It is best, of course, to use a mixture of dried herbs and vegetables without any additives. They are harvested during the harvest season, when vegetables and herbs have the maximum amount of flavor and aroma.
The color of the soup depends on the color of the original vegetables. The brighter the color you want, the brighter the vegetables should be! And don't forget about the color wheel and color overlay, as strange as it sounds, but in this case it's very relevant!
Do not put garlic when cooking, but do not skimp on onions, the soup will be tastier! Do not avoid fragrant roots of celery, parsley and parsnips, they will give not only volume, but also such an amazing aroma that you can’t pull it off the plate by the ears.
Do not add too much water when cooking, it should only slightly cover the vegetables. If necessary, you can add boiling water, but it's a shame to reduce the rich vegetable broth from the soup.
Recipes
What are the most popular lean soups? In the first place will be pumpkin. It is loved for its brightness, airiness, beautiful sunny color. It is served with pumpkin seed oil and seeds for an amazing lunch!
In second place will be mushroom. Mushrooms, at least champignons, you can buy all year round. And in the season you can go to the forest at least every day! Lean mushroom puree soup will be inferior to its version with cream, but with a few secrets, and it can be made a masterpiece of cooking.
Separately, it is worth stopping at pea and lentil. It is from legumes that the most hearty firsts dishes. They also have the smoothest texture!
Once you get the hang of it, you'll want to make both the tomato and carrot versions. But even if the house only has potatoes and onions, don't worry, you will have a great dinner!
Basic recipe - the basis for experiments
As a basic recipe, we suggest cooking a vegetable pumpkin puree soup with cauliflower. 
Recipe Information
- Type of dish: first
- Cooking method: boiling
- Servings:6
- 1 hour
Ingredients:
- potatoes - 200 g
- cauliflower - 200 g
- salt to taste
- water - 1-1.3 l
for serving:
- dried bread,
- parmesan (we exclude in the post),
- nuts,
- fragrant vegetable oil.
Cooking method
Prepare vegetables. Clean, rinse, pat dry. 
Cut vegetables into small pieces and place in a bowl. Add water. Season with spices, cover and cook until tender over low heat. Depending on whether these are young vegetables in the summer or those that have been stored for a couple of months after harvest, the process will take from 20 to 40 minutes. 
Check the readiness of vegetables with a knife or crush in a ladle with a spoon. They must be soft. Salt vegetables before whipping. 
Blend the contents of the saucepan with an immersion blender until smooth. Season again with salt. The soup should have a smooth, creamy texture. Some whip the soup in a mixer. You can experiment too, the structure of the soup will be slightly different. The main thing is that it will not affect the taste. 
Pour hot soup into bowls or large soup bowls. Add some vegetable oil, olive, pumpkin, truffle or basil. Spicy lovers can add a few drops of Tabasco sauce or oil with hot pepper. Serve the soup with a generous slice of bread or white bread croutons.
Broccoli plus
If you're making this soup with broccoli, don't add the bright orange vegetables! Then the dish will retain a beautiful malachite shade, but will not lose its taste. The proposed basic recipe is suitable for cooking, but it is better to replace the pumpkin in it with zucchini, and instead of carrots, add an extra parsley or parsnip root.
Leave a little broccoli before whipping, chop it into pieces, mix with crushed crackers or roasted ground nuts and decorate the soup with them. It will be even tastier and this presentation looks spectacular.
Dotted!
We used to cook pea soup with smoked meats. Some stereotype from the Soviet past. But pea soup can be a revelation. It can be prepared in season from green sweet peas or from frozen in winter. It turns out a very beautiful and silky soup of bright green color.
To learn how to make French Pea Cream Soup, see this video:
But dried bright orange peas in first courses are more familiar to us. From it, too, you can make an excellent first lenten dish!
1 volume of peas must be poured with 2 volumes of hot water 10-12 hours before cooking, so that it swells well. It is best to use pea halves rather than whole. It swells faster, boils faster and gives a smoother texture when whipped.
Ingredients:
- peas (groats) - 1 tbsp., hot water- 2 tbsp.
- a basic set of vegetables (onion, celery stalk, parsnip or parsley root, carrots) - 100 g each
- potatoes - 200 g
- spices and dry vegetables / herbs - 1 tbsp.
- salt to taste
- vegetable oil - 1 tbsp.
- vegetable broth or water - 0.7 l
Cooking method
- Heat oil in a heavy bottomed saucepan or cast iron skillet.
- Peel vegetables, rinse, dry from excess moisture. Cut the onion into cubes, grate the carrots and celery / parsnips on a fine grater, cut the celery into thin plastics. Fry the onion until lightly browned, add the carrots and the rest of the ingredients, cover and simmer over low heat for about 5 minutes.
- Add the soaked peas along with the soaking water, spices and half the water or vegetable broth. Cover and simmer over low heat for about 30 minutes. Add the rest of the broth, salt to taste and cook for another 5-7 minutes.
- Remove the saucepan from the heat and purée the contents with an immersion blender until smooth and silky. Season with salt, stir. Serve lean pea soup-mashed potatoes hot, seasoned with green onions and roasted nuts with paprika. You can add some sour cream.
Lentil Sister
If you can cook a delicious and satisfying pea soup puree, then the lentil version will be no less interesting. She has a more delicate taste, and the benefits are incomparably greater! And you can cook such a soup in the same way.
Another question is what different varieties lentils are traditionally used for different dishes, not everyone is suitable for soup. For example, you should not use black lentils - beluga. Firstly, it will color the soup in an unappetizing dark brown color, and secondly, it is a salad look, and it does not boil well.
But from gray or orange lentils cooking first courses and side dishes is a pleasure. Support orange with bright pumpkin and carrots, and gray, for example, with cubes of bright green frozen spinach, then the soup will be a beautiful green color.
Serve with butter, dried flakes of mildly hot pepper or paprika, onion chips, it will be both beautiful and very tasty!
Mushroom flavor
Luxurious and thick mushroom whipped soup is especially popular, starting in mid-summer. First, the chanterelles go, and behind them are already white ones with boletus and boletus! When there are a lot of them, then all tastes can be combined in one plate. And than different mushrooms the more in the basket, the richer the taste of the soup!
The technology for making this soup is slightly different. Cooking mushrooms is unforgivable frivolity! Much better when they are stewed with onions and butter. And it is best to season with potato broth with mashed potatoes. And the texture of the soup will be amazing, and it will keep its shape well, and saturate for a long time!
Ingredients:
- mushrooms (mix forest or champignons) - 500 g
- onion - 200 g
- potatoes - 100 g
- salt and black pepper to taste
- vegetable oil - 2 tbsp.
- water - 300 - 4500 ml.
Cooking method
- Thoroughly clean the mushrooms from debris and defects, if necessary, rinse under running water, dry from excess moisture.
cut mushrooms small cube. - Place a wide bottomed pan over medium heat and add the mushrooms. Drain off excess liquid, stirring occasionally.
- Peel onions and potatoes. Cut the potatoes into small pieces, transfer to a saucepan with a handle, add water, salt to taste, cover and put to boil over low heat.
- Onion cut into small cubes. When the water from the mushrooms is evaporated, add the onion, oil, mix. Cover with a lid and simmer over low heat for about 30 minutes (champignons about 20). Stir occasionally.
- When all the ingredients are ready, transfer the mushrooms to the potatoes, add pepper, season with salt and beat with a blender until smooth.
- Serve in bowls with white truffle oil or sour cream. Good for savory croutons.
For this soup, it is best to use varieties of starchy potatoes, then the structure of the soup will be velvety. If you are against potatoes in this soup, try replacing it with wheat groats. For this recipe, it will need 3 tbsp. Further preparation of the soup will be the same, just replace the potatoes with washed cereals.
Most orange
An indisputable fact, the most cheerful of all whipped soups is carrot. Bright, sweet, very appetizing! Carrot plays the solo part in it, but the base color is best supported by bright orange. butternut squash. The recipe, again, is basic, but the proportions of vegetables should be slightly different.
Ingredients:
- carrots - 300 g
- a basic set of vegetables (onion, celery stalk, parsnip or parsley root) - 100 g each
- potatoes - 200 g
- pumpkin (preferably nutmeg, with bright pulp) - 200 g
- spices and dry vegetables / herbs - 1 tbsp.
- salt to taste
- water - 1-1.3 liters.
How to cook
- Preparation is the same as basic recipe: prepared vegetables are poured with water and languish under the lid until tender, and then pierced with a blender.
- A few tips for this soup will be useful, which will emphasize its bright color and taste.
- Carrot puree soup is excellent served with mustard or rapeseed unrefined oil, as well as with toast smeared with soft mustard.
It will be very tasty to serve a plate with basil and blue cheese. And, no matter how strange it may seem, pumpkin and carrot flavors will sparkle with new colors if they are seasoned with cinnamon! Try various options and rate each one.
Zucchini - the healthiest
The lowest calorie option lean soup-puree - from zucchini. As nutritionists like to joke, you will spend far more calories on cooking and eating than you eat in the dish itself! And it is true.
It will be most delicious in summer, when young zucchini or zucchini, as well as their yellow-fruited counterparts, have ripened. While they are young, juicy and with small soft seeds, they can be used whole, even with the skin. This will add benefits in the form of coarse fiber, which we lack!
Ingredients:
- a basic set of vegetables (young onions with green feathers, young carrots, potatoes) - 100 g each
- leaf spinach - 200 g
- young zucchini, different - 300 g
- salt and pepper to taste
- water - 0.2 l.
Cooking method
- The main difference of this soup is that it doesn't need much water. In young and fresh vegetables a lot of juices, and they are much healthier and better.
- Wash all the vegetables, peel, cut into small cubes and put in a saucepan.
- Add water and simmer covered for 15 minutes.
- Check for readiness. Salt.
- Cook for a few more minutes if necessary. Remove from fire.
- Blend the contents of the pot with a blender.
- Pour into bowls, serve with olive oil. fragrant oil and basil.
Potato soup, solid
Most hearty option! And the easiest.
Basically, potato lean puree soup can be prepared from potatoes boiled in water. Yes, it's that simple. If suddenly in the process of cooking mashed potatoes you change your mind, then this will make an excellent potato soup! The whole point here is not in the soup itself, but in the additives and serving.
Interesting? Then read the recipe.
Ingredients:
- potatoes - 400 g
- salt to taste
- water - 400 ml
- sunflower unrefined oil- 4 tablespoons
- green onion with white part - 1 bunch
- parsley - 1 bunch
- garlic - 1 small clove (optional)
How to cook
- Peel potatoes, wash. Cut the tubers into small pieces, add water, add salt and cook over low heat until the potatoes begin to boil.
- While the potatoes are cooking, prepare the dressing. Chop the onion and parsley very finely, reserving a little for serving. Pass the garlic through a garlic press.
- Mix greens, garlic and a pinch of salt, and only then add oil. Mix and let stand.
- Remove from fire. Drain the water for a while into another container, mash the potatoes well with a masher, add the drained water, add salt and stir.
- Add half of the oil mixture with herbs, stir lightly.
- Serve the soup in cups, drizzle green butter on top and garnish with sprigs of herbs. Serve white bread toast.
Attention!
Do not beat potato soup with a blender, get a paste, not soup!
As you can see, soup is not only the first courses familiar to us and familiar from childhood, but there are many more light and interesting ideas waiting for us in our kitchens!
Delicious experiments and discoveries!
Ingredients:
1200 g ripe tomatoes,
- one medium bulb,
- one small carrot
- one stalk of petiole celery,
- two tablespoons of olive oil,
- two to three teaspoons of tomato paste,
- large pinch of sugar
- two bay leaves,
- 1.2 liters of hot vegetable broth.
Cooking:
Let's start with the preparation of vegetables. Wash, dry, cut each tomato into quarters. Peel one medium onion and one small carrot. Cut them into small pieces. Cut into the same pieces the stalk of the petiole celery.
Heat two tablespoons of olive oil in a large heavy deep skillet over low heat. Hold your hand over the heating pan until you can feel the heat rising from the oil. Now it's time to add the onions, carrots and celery and mix them together with a wooden spoon.
Cook vegetables over low heat until soft and discolored. This should take about 10 minutes, and stir the vegetables two or three times so they cook evenly and don't stick to the pan. Then add tomato paste. Mix. The vegetables will turn red.
Put chopped tomatoes in the same pan, sprinkle with a good pinch of sugar and add a little black pepper. Break two bay leaves into several pieces and throw them over the vegetables. Stir, cover the bowl with a lid and simmer the tomatoes over low heat for 10 minutes. From time to time, you need to shake the pan well - that's all
will mix better.
Lenten soups are cooked on Wednesdays and Fridays throughout the year and every day during Lent. Based on church rules, four types of lenten first courses are distinguished - cold, without oil, with vegetable oil and with fish. Vegetable oil is not allowed from Monday to Friday. And fish can be eaten only twice during fasting: on the day when the church celebrates the Annunciation of the Most Holy Theotokos and on Palm Sunday. What remains? What foods are lean soups made from? These are cereals, legumes, vegetables, mushrooms, herbs and spices.
The order of adding the ingredients matters. First, vegetable broth is boiled (roots: celery, parsley, potatoes, onions and carrots (if frying is not provided), mushrooms (fresh soaked or pre-stewed in water). 10-15 minutes before the end of cooking, quickly boiled vegetables are put in the soup - cabbage , then bell pepper, tomatoes, etc., pickles and sauerkraut - after the potatoes have already been cooked. At the very end, the soup is salted, peppered, seasoned, fresh herbs are chopped into it.
It is not necessary to thicken vegetable soup, but you can use any cereal - rice, buckwheat, semolina, oatmeal, millet, as well as vermicelli, noodles, lean dumplings.
How to cook soups during Lent
To prepare tasty soup in conditions of fasting restrictions, you need to know a few rules. Some of them relate to the methods of preparation of dishes, others - to use and storage.
Change your approach to frying. Many housewives are accustomed to roasting onions, carrots and aromatic spices for soups. But when it is impossible to use butter and even vegetable oil, frying is replaced by stewing: before putting onions, carrots and seasonings in the soup, they are stewed in a small amount water. Of course, the taste of the products is more ascetic, but stewing allows you to save more useful substances. In addition, if you use a special pan with a non-stick coating, soup frying is easy to cook without oil.
Let the soup stand. In order to vegetarian soup the taste was not inferior to meat, it must be insisted. Lenten soup is not served immediately, but after 20-30 minutes of languishing without fire under a closed lid. It is even better to stand the pan by wrapping it in a thick towel.
Don't overcook. Unlike ordinary cuisine, during fasting you should not cook first courses for several days. Taste lean soups significantly loses when stored for two, and even more so three days, so the first is cooked for only one dinner.
Use natural dyes. Minimalistic soups can and should be beautiful. bright vegetables, even frozen, plus fresh herbs - it's already beautiful. To keep the color boiled vegetables, often use a small amount of vinegar - it makes the color of the soup brighter. Natural dyes are added to soups: turmeric gives a pleasant yellow color, ground paprika turns red.
Flavor the soup. Experienced housewives know that lean soups can be made very tasty through the use of various additives.
- Greenery. Dill, parsley, cilantro, leaf celery, basil, oregano (oregano), thyme (thyme), rosemary and green onion. Perfect option- fresh herbs, but in winter it is not always available, so dried herbs are used in lean cooking, as well as canned, frozen or pickled herbs.
- Spices. peppercorns, hot peppers chili, dried paprika, cardamom, bay leaf, horseradish root, fennel seeds, dried rosemary and other spices. Thanks to them, soups acquire varying degrees of hotness and astringency. Spices have a whole bunch useful properties. They allow you to keep finished product, enhance the secretion of digestive juices and improve appetite.
- exotic spices. When preparing for fasting, you should pay attention to the seasonings that are used in traditional cuisines other countries. With them you will get soups with Georgian, French, Italian and other accents.
- Garlic. A great flavor for first courses is fresh and dried garlic. Garlic makes lean soups vibrant and healthy. Only you need to add it not during the cooking process, but to the soup that is already ready, just removed from the fire. Only in this case, all useful substances can be preserved in garlic.
For lean kharcho, hops-suneli, ucho-suneli and Svan salt are good. Experiment with ginger root, cumin, curry, garam masala, sumac, chaman, tamarind paste, and marjoram, popular in the East. In Europe, a mixture of black and white is often used. ground pepper- The French call it “mignonette”, and the British call it “short pepper” - and this is a great solution for lean onion soup.
In Italy, gremolata is a versatile condiment made from fresh parsley, garlic and chopped lemon zest. Gremolata is very easy to make! First you need to remove the zest from the lemon with an ordinary fine grater. For seasoning, mix the finished zest, freshly squeezed lemon juice, finely chopped parsley and crushed garlic.
Lean Soup Recipes
Borscht without meat
Borscht is considered the king of first courses. But is borscht a “king” without meat and sour cream? We find out empirically: we cook fragrant and hearty borscht for a family of eight.
Ingredients:
- 1/2 cabbage
- 2-3 medium sized beets
- 5 potatoes
- 2 carrots
- one bulb
- garlic
- 2 tbsp. l. tomato paste
- 30 ml vegetable oil
- 1 tsp honey
- Bay leaf
- peppercorns
- parsley, dill and green onion
Cooking
- Boil 2 liters of water, salt it and add two cloves of unpeeled garlic, two potatoes cut in half and a bay leaf. Shredded cabbage should be put in already boiling water, so each new portion is added when the soup is boiling. Then pour the remaining potatoes into the pan, cut into strips.
- While the borscht is cooking, stew the grated carrots, chopped onion and tomato paste in the water. Put the grated beets in the same place and simmer under the lid for another ten minutes.
- Beets remain red in an acidic environment. Usually, a paste is enough to maintain a bright color. But if the beets still turn yellow when heated, add sauerkraut, brine, diluted vinegar or lemon juice to it - whatever is at hand.
- When to put the borscht dressing in the pot? Those who like crunchier tasting cabbage add the stewed beets as soon as they are done. In this case, cabbage and potatoes are cooked in an acidic environment and therefore remain slightly firm. Those who like soft borscht should add the dressing after the cabbage and potatoes are completely boiled.
- V ready borscht add honey and herbs. It remains only to close hot soup lid and let it sit well.
Red bouillabaisse
During fasting, fish can be eaten on special days, so you should learn how to cook lean fish soup. Moreover, such a dish is prepared very quickly, literally on hastily. "Red ear" is usually called dishes from red fish - salmon, salmon, sockeye salmon, chum salmon or trout. Lean red bouillabaisse gets its rich color from tomatoes.Ingredients:
- 1 can of sprats in tomato or any other small fish in tomato sauce
- 1 fresh tomato
- 3-4 medium sized potatoes
- green onion
- peppercorns
Put the potatoes cut into strips, finely chopped onion and 3-4 peppercorns in a saucepan with heating water. Dip the tomato in boiling water, remove it, carefully remove the skin and cut into cubes. When the potatoes are soft, put a tomato on it and canned fish. Boil for another 3-5 minutes, pour the chopped green onions into the pan and remove the bouillabaisse from the heat.
The soup is low-calorie - only 95 kcal per serving. To make bouillabaisse more satisfying, white rice can be added to it during cooking. A rich taste fish soup add different spices.
Pea soup without meat and butter
Peas are rich in protein, so dishes from it are very useful, especially when there is a restriction on meat and fish. Before cooking, peas should be soaked for 8-10 hours. Soup will not lead to excess flatulence if eaten with fresh parsley.
Ingredients:
- 2 tbsp. peas
- 4 medium potatoes
- two small carrots
- garlic
- peppercorns
- greenery
Wash under running water and sort the peas. Fill it with 4 liters of water and let it swell overnight. Drain the water from under the peas before cooking. Pour a new portion of water into the pan, put a couple of cloves of garlic in the husk, salt and three peas of pepper.
Boil the peas over low heat for about an hour until they are soft. Half an hour after the start of cooking, put potatoes cut into strips in the soup, and after another 5 minutes - grated carrots. Add greens and crushed garlic to the finished pea soup and let it brew.
Mushroom soup with hercules
Mushrooms, like beans, replace meat during fasting. mushroom soups quickly saturate and have low calorie so recover from mushroom diet it is forbidden! But the benefits of such soups are obvious, they contain a lot of B vitamins, vitamin PP, iodine, potassium, phosphorus, zinc, calcium, manganese, copper and other trace elements necessary for our body.Ingredients:
- 0.4 kg fresh or frozen mushrooms (0.1 kg dried can be used)
- 70-100 g of hercules
- carrot
- one bulb
- garlic
- greenery
- peppercorns
If used dried mushrooms they need to be soaked first. Frozen or fresh mushrooms pour two liters of water and put on the stove. Put the onion in the husk, a whole carrot and 2-3 peppercorns to the mushrooms.
5 minutes after boiling, remove the onions and carrots and pour hercules into the pan. While the soup is cooking (10-15 minutes), cool the onions and carrots, peel them, chop them in a blender and put them in boiling water. When the soup is cooked, add salt, crushed garlic and garnish with chopped herbs.
asian noodles
On Saturdays and Sundays, when it is allowed to eat butter, it is worth boiling unusual soup according to a recipe common in Southeast Asia. Its composition includes coconut milk. Despite the name, this is not milk product. Coconut milk is made from a mixture of the juice and pulp of a fresh coconut, so it can be used during fasting.
Ingredients:
- 0.2 kg noodles
- olive oil
- two carrots
- two onions
- chilli
- ginger root
- 50 ml canned coconut milk
- greenery
Sauté the grated ginger root, julienned carrots, chili peppers and onions with oil until soft. Boil the noodles in 1 liter of water and put salt and frying into the soup a couple of minutes before they are ready. V ready meal pour coconut milk and sprinkle it with finely chopped herbs.
Vintage sour mushroom soup
An old Russian recipe, prepared earlier without tomatoes, in the oven. The longer these soups are cooked, the tastier they are. They used to be called "daily" cabbage soup, because they languished in the oven for a whole day, after which they were taken out into the cold for the night. Strict lean recipe, if you do not use oil (it was not added).
Ingredients
- 200 g sauerkraut
- 20 g dried porcini mushrooms
- 20 g dry roots (parsley, celery)
- 1 medium onion
- 20 g carrots
- 20 g tomato puree or 2 tbsp. l. tomato paste
- 100 g flour
- 20 g butter
- bay leaf, herbs, salt and pepper
Cooking
- Shchi will be cooked in mushroom broth. Boil dry mushrooms and roots, then chop the mushrooms taken out of the broth.
- Simmer the squeezed shredded sauerkraut over low heat for 1.5 hours with a glass of water and tomato puree. The cabbage should be very soft. Finely chop the roots and fry with onions. Also fry the flour. 10 minutes before the end of the stew, add the roots with onions to it, and 5 minutes before the end of the stew, add flour.
- Put the cabbage in a saucepan, add chopped mushrooms, broth and cook for 40-50 minutes until tender. Salt is not necessary.
Before serving, a clove of garlic mashed with salt is added to a plate of cabbage soup.
Note. You can thicken cabbage soup with potatoes or cereals. To do this, cut three potatoes into cubes, separately steam two tablespoons of pearl barley or millet groats until half cooked. Place potatoes and cereals in boiling mushroom broth twenty minutes earlier than stewed cabbage.
Lentil soup with dried apricots
A non-standard combination in the soup of lentils and dried apricots quite justifies itself with an interesting sweet and sour taste. Beautiful in color, red soup is especially good with dried brown bread toasts.
Ingredients:
- a glass of lentils
- 3 l vegetable broth
- one bulb
- garlic
- three tomatoes
- half a cup of washed dried apricots
- 50 ml freshly squeezed lemon juice
- spices - dried thyme and ground cumin
- ground black pepper
Simmer finely chopped garlic, onion and pieces of dried apricots in a saucepan for 7-10 minutes. Put the washed lentils on top, pour everything with broth and cook over low heat for half an hour, until the lentils are almost soft.
Add chopped tomatoes, seasonings, salt and pepper to the pan and cook for another 7-8 minutes. Pour lemon juice into the finished dish. Grind half of the soup in a blender, mix with the rest and warm slightly before serving.
Roasted Garlic and Potato Soup
Exceptionally interesting soup, winter, warming, fragrant. Strict lean version soup does not involve the use of olive oil.
Ingredients:
- 2 heads of garlic
- 4 things. potatoes
- 200 g white bread
- 3 art. l. olive oil
- 1 carrot
- 3 celery stalks
- 1 onion
- 1 leek
- 2 garlic cloves for broth
- 2 bay leaves
- 10 g dill
- 10 g parsley
- 10 peas of allspice
- ground black pepper, salt, spices
- 2.5 liters of water
Cooking
- Start by making vegetable broth. You will need carrots, celery stalks, a couple of cloves of garlic, an onion cut in half but not peeled, a green part of a leek. Put all the listed vegetables in a saucepan, fill it with water, salt and season with allspice and bay leaf. Cook the broth over medium heat, after boiling - 30 minutes. At the end, throw in a bunch of parsley and dill and turn off the heat, cover the pan with a lid, let it brew for 5 minutes. Then strain the broth through cheesecloth and discard the vegetables.
- While the broth is cooking, roast the garlic and potatoes. You don't need to peel the potatoes. Wrap each head of garlic in foil, you can sprinkle it before olive oil. Bake at 180 degrees for half an hour. Remove cooked vegetables, peel potatoes, puree garlic.
- Bread cut into cubes and fry in a pan in a small amount of oil.
- Heat a tablespoon of oil in a saucepan and fry the rings of the white part of the leek. Add potatoes and garlic puree to the onion. Pour in the broth, boil, lay out the fried bread, pepper, lightly salt, season with your favorite seasonings, for example, French or Italian. Puree the contents of the pot with an immersion blender.
- Pour hot soup into bowls, you can with crackers and spices (optional).
Lean pickle
In fasting, you should definitely learn how to cook pickle without meat. The soup is illuminating and nourishing, budget-friendly and easy to make.
Ingredients for 2.5 l:
- 1 liter prepared vegetable broth
- 400 ml cucumber pickle
- 4 medium sized pickled cucumbers
- half a glass of barley
- 3 potatoes
- 1 carrot
- parsley and celery roots
- 3 leaves of lavrushka
Note. The saturation of the sour-salty taste of pickle depends on the amount of cucumbers and pickle.
Cooking
- Soak for a couple of hours pearl barley, then drain the water, fill with fresh water (4 cups) and boil. This will take about 20 minutes. Drain the slimy muddy water that formed during the cooking of barley.
- Boil the broth in a saucepan, put the diced potatoes in it, cook in the boiling broth for 10 minutes. Then add the grated carrots and pickles and cook for another 5 minutes. Pour the brine into the pan, put the barley and bay leaf. Boil everything together for another 10 minutes. Before turning off, you need to adjust the soup for salt. If it turned out too salty, dilute with boiling water.
Put the lentils there, add water and bring it to a boil. Then reduce the heat and put all the spices. Boil the soup with the lid closed. After 10 minutes, put the tomato paste, salt and pepper the soup. Fakes is boiled until the lentils are completely soft, not forgetting to stir. If it turned out to be very thick, the soup can be diluted with boiled water.
Ready fakes are served with a little wine vinegar added to it. It perfectly sets off the taste of lentils and gives the dish an unusual aroma!
The benefits of lean soups
Lean soups do not contain harmful fats. Their calorie content is low - only 80-150 kcal. Such food is suitable for those who monitor weight and strive not to overeat. At the same time, lean soups are quite satisfying, especially legumes, cereals and mushrooms.
Most lean soups are made from vegetables. And this means that the body receives required amount beneficial vitamins, minerals and fiber. In addition, vegetable dishes significantly improve digestion.
