Lean Soup - General Cooking Principles
If you keep the fast prescribed by the church, or just try to stick to vegetarian food, then you are probably interested in delicious recipes without meat. It’s not in vain, because many housewives believe that it is impossible to create nutritious meals from cereals and vegetables, and most importantly - food that is not deprived of gastronomic delights.
One of the main advantages of lean soup is its availability, including financially: no need to buy meat, chicken or fish.
Lenten dishes have a significant drawback - rich in carbohydrates, they almost do not contain the fats and proteins needed by every person at any age. However, fats can be obtained from vegetable oils, which are zazharka. As for proteins, contrary to conventional wisdom, they are contained not only in meat and eggs, but also in some types of cereals, legumes and mushrooms. Add to the lean soup oats, buckwheat, wheat, beans, beans, any kinds of mushrooms - with this you will not only improve the taste, but also make the dish useful.
Lean Soup - Preparing Food and Cookware
In order to cook lean soup, you will need a container for 3 liters of liquid, a board on which you will cut vegetables, a frying pan, a silicone brush, a knife, a grater.
You will also need onions for frying, vegetable oil, vegetables, fresh and canned, various cereals, clean water.
Lean soup recipes:
Recipe 1: Lean Soup
The dish, ideal in the simplicity, will please you with fresh taste and an easy consistence. You will need: onions, carrots and tomatoes for zazharki, potatoes and a little buckwheat. Most cooks recommend that before adding buckwheat to a lean soup to heat it without oil in a pan.
Ingredients Required:
- Pure water (filtered or mineral) 2 liters
- Potato large 1 piece
- Buckwheat 150 grams
- Carrot medium size 1 piece
- Bulb large 1 piece
- Tomato medium 1 piece
- Sunflower oil for roasting vegetables
- Salt, pepper, ground
- Fresh parsley
Cooking method:
- Fill the pot prepared by you with clean water and set it on fire.
- Peel the potatoes and cut into small cubes, lower into the pan.
- As soon as the water boils, immerse it in buckwheat, salt it and make the fire smaller.
- Prepare a fry of vegetables. Wash carrots and tomatoes, peel off onions. Cut the tomato into large cubes, onions - as small as possible, and grate the carrots. Grease the pan with oil using a silicone brush, put the chopped onion on it, and after 3-4 minutes - carrots and tomatoes. Stir fry the vegetables for five to six minutes.
- Ten minutes after you put buckwheat in the pan, add vegetables to the soup.
- Wash the parsley and chop finely. Add it to the soup 5 minutes after the frying is lowered, and two minutes later turn off the fire.
Recipe 2: Lean soup with noodles and pumpkin
A little vermicelli ... and the usual meatless soup will become nourishing and tasty. But pay attention to the use of another unusual ingredient - pumpkin pulp. Pumpkin is a universal product that will be useful to the hostess, as in the preparation of dessert dishes, as well as food for the first and second. Pumpkin will give the dish its nice color and make the lean soup more fragrant.
Ingredients Required:
- Pure water 2 liters
- Vermicelli 100 grams
- Pumpkin 200 grams
- 2 small potatoes
- Carrots 1 medium size
- Bulb average 1 piece
- Sunflower oil for frying
- Salt
- Fresh parsley
Cooking method:
- Fill the pot with clean water and set on fire.
- Wash and clean the potatoes, cut them into small cubes. Dip the potatoes in a saucepan and salt.
- Prepare a vegetable fry to make the soup more nutritious. To do this, peel the onion and finely chop it. Put the onion to roast in a pan, greased with sunflower oil. Wash carrots thoroughly with a brush and rub. Remove the peel from the pumpkin and peel off the seeds and rub it on the smallest grater. Then put on the onion and fry the vegetables, stirring for about eight minutes. Add fry to the soup.
- Greens need to wash and finely chop.
- In five minutes, place the vermicelli in the pan, after another five - the greens, and after a couple of minutes, the lean soup with noodles and pumpkin is ready.
Recipe 3: Lean soup with mushrooms
An important question for all of the leading vegan image is the following - and where to get protein for the functioning of the body, if the consumption of animal products is prohibited? An excellent way out of the situation will be the use of mushrooms. Mushrooms, despite their vegetable origin, are rich in protein.
Since the main component of this dish is mushrooms, then the lean soup will not seem dietary or devoid of some important ingredient like meat. Mushroom broth will turn out rich, beautiful brown-golden hue.
Ingredients Required:
- Mineral or purified water 2 liters
- Champignons (or any other type of mushrooms) 300 grams
- Potato medium size 2 pieces
- Bulb 1 medium size
- Sunflower oil (for frying onions)
- Carrots 1 medium size
- Salt pepper
Cooking method:
- Pour mineral water into the pot and set it on fire.
- Wash the champignons under running water and cut each mushroom into 4-5 pieces. Dip them in the pan.
- Peel the potatoes and chop finely into cubes, add to the mushrooms and salt.
- Fry vegetables. To do this, wash the carrots, rub, and remove the husks from the bulb and finely chop. Lubricate the pan with oil, heat it up, put onions for two or three minutes, then add the grated carrots and fry the mixture for six minutes. Ready vegetables five minutes after cooking, add to the pan. After seven minutes, the lean mushroom soup will be ready.
Recipe 4: Lean soup with rice and cucumber
This dish is reminiscent of pickle, however, there are some peculiarities in the recipe, for example, the use of olives perfectly justified from the point of view of taste.
Ingredients Required:
- Mineral water for soup 2 liters
- Long grain rice 100 grams
- Potato medium size 2 pieces
- Medium sized onions 1 piece
- Light-salted cucumber 1 medium size
- Vegetable oil for roasting
- Black olives without stones 10 pieces
- Fresh dill, salt
Cooking method:
- Put the pot filled with water on the fire.
- Peel the potatoes and cut them into cubes, dip into the water along with the washed rice, salt. When the water boils, make less fire and cover the pan with a lid.
- Fry the onions for the soup. Peel and finely chop it. Heat the pan, brush it with oil using a brush and fry the onion for 3-4 minutes, stirring occasionally. After 5 minutes, add it to the pan.
- Cut the salted cucumber into small cubes, cut each olive in half. Dill should be washed and finely chopped. Add all the ingredients to the lean soup, and after three minutes, remove the pan from the prepared dish with the heat.
Recipe 5: Lean soup with pureed vegetables
Cold soups are the calling card of hot countries. It is unlikely that at thirty-degree heat someone will want to eat a rich, hot first dish, while a cold, lean soup of pureed vegetables will refresh and give energy.
Ingredients Required:
- Tomato juice 300 ml
- Fresh tomato 5 medium size
- Pepper canned 2 pieces
- Cucumber fresh 2 pieces of medium size
- White roll 100 grams
- Onion 1 piece
- Fresh cilantro, parsley
- Salt, ground red pepper
Cooking method:
- Crush 3 tomatoes, 1 cucumber, canned pepper, bun, onion. Fresh vegetables before this wash, peel the onion, cut the bread.
- Add tomato juice to the mixture, salt and pepper and chop again.
- 2 tomatoes, 1 cucumber and greens wash and cut. Add these ingredients to a mixture of chopped vegetables, mix and salt. Put lean soup in the fridge for 2-3 hours.
Recipe 6: Lean red lentil soup with mushrooms in a slow cooker
Ingredients
200 g of red lentils;
greenery;
200 g of any mushrooms;
litere of water;
salt;
100 g of olive oil;
carrot and onion.
Cooking method
1. We sort out and wash the red lentils.
2. Vegetables and mushrooms clean and rinsed. Three large carrots. Onion finely crumbled with a knife. Mushrooms are cut into thin slices.
3. Pour oil into the multicooker container. Exhibit the program "Frying" and fry vegetables with mushrooms until soft. We spread the lentils, pour water and switch the unit to the "Soup" mode. Close the lid and cook for half an hour.
4. In the end, salt and season with spices. Flavor the soup with an immersion blender. Pour into plates and serve with fried croutons.
Recipe 7: Meatless Goulash Soup
Ingredients
bulb;
800 ml of water;
10 g sweet ground paprika;
one Bulgarian pepper;
salt and cumin - on a pinch;
two potatoes;
four cloves of garlic;
two tomatoes;
20 g tomato paste
Cooking method
1. Rinse the peeled onions and sweet peppers and cut them into small cubes. Tomatoes pour boiling water, remove the skin and grind as well.
2. Put everything in a deep frying pan, add tomato paste, season with sweet paprika, cover with lid and stew, stirring ten minutes. Grind cumin in a mortar.
3. Peel the potatoes, wash and cut into small pieces.
4. Roasted vegetables are placed in a saucepan, we put potatoes here, salt, add hot water and simmer for about forty minutes. Before the end of cooking, season the soup with cumin and crushed garlic.
Recipe 8: Lean thick soup with beans
Ingredients
150 g canned white beans;
300 g green beans;
3 stalks of green onions;
bulb;
jar of canned tomatoes in their own juice;
clove of garlic;
600 ml of tomato juice;
40 ml of olive oil;
250 grams of pasta.
Cooking method
1. Wash the string beans, cut into long pieces and boil for 15 minutes. Lean back in a colander.
2. Peeled garlic and onion finely chopped. Pour butter into a saucepan and fry vegetables in it. Pour in tomato juice.
3. Tomatoes in our own juice, knead with a fork and put in a saucepan. Cover with a lid and simmer on low heat for a quarter of an hour.
4. Separately boil the pasta.
5. Put the pods and canned beans in the pan. Season everything with pepper and salt, add a pinch of sugar and bring to a boil. Serve the soup, decorated with strips of green onions.
Recipe 9: Lean soup with sea kale
Ingredients
50 grams of rice;
olive oil;
three potatoes;
salt, bay leaf and peppercorns;
carrot and onion;
a little more than a liter of water;
can of seaweed cabbage.
Cooking method
1. We sort out and wash the rice. We clean the potatoes, wash them and cut them into cubes. Put these products in a saucepan, fill with water and set on a small fire.
2. In the meantime, peel the vegetables and wash them. Chop the carrots into thin strips and chop the onion finely. Fry the vegetables in hot oil.
3. Fry the spread in a saucepan, add the sea kale, season with honey and pepper and cook for one minute. Remove the soup from the heat and cover with a towel. Insist soup for half an hour and pour into plates.
Recipe 10: Lean Soup with Spinach and Beets
Ingredients
1 pc. potatoes, onions and carrots;
several mustard seeds and salt;
half beets;
one and a half liters of water;
200 g fresh spinach;
75 g of vegetable oil;
clove of garlic.
Cooking method
1. Put the cauldron on the fire and pour oil into it. Add mustard seeds to it and warm slightly. Put in a cauldron sliced carrots and turn down the heat. Fry it for five minutes, stirring.
2. Add the peeled and grated beets to the carrot, mix and continue frying all together for another three minutes. Then add chopped onion and fry for the same amount of time. Put crushed garlic at the end.
3. Fill the roasted vegetables with water, boil and reduce heat. Boil for about 15 minutes, then add peeled and finely chopped potatoes. Salt it.
4. Spoon the spinach, rinse and pat dry on a disposable towel. Crumble the greens and put it in the cauldron ten minutes before the end of cooking. After this time, extinguish the flame, cover and let the soup stand.
Lean soup - secrets and tips from the best chefs
- Make lean soup thick, then it will turn out and nourishing, and more tasty. Less water, more finely chopped ingredients - this is the key to getting a tasty dish.
- Add to the lean soup in addition to vegetables, chickpeas, beans, lentils - this cooked dish will only be more satisfying and will benefit in taste. In addition, only these products you will be able to compensate for the lack of protein in the foods consumed during Lent.
- If it seems to you that the soup boiled in water is not very tasty, then use mushroom broth. However, give up chicken cubes and all kinds of flavors - these are chemical additives that are not useful.
- In the ready dish add croutons, generously decorate with chopped greens.
- Serve the lean soup with pickles - tomatoes, cucumbers, mushrooms.
