Light soups without meat. Dietary recipes

Prefabricated vegetable

A light meatless soup can be prepared from any vegetables and herbs available in the refrigerator. It will be ready in half an hour, regardless of the composition.

What ingredients will you need?

• 3 tbsp. l. vegetable oil;
• 2 tbsp. sweet onion, peeled and finely chopped (about 1 large onion);
• 1 tbsp. celery, cut into small cubes (about 2 stalks);
• 4 garlic cloves, peeled and finely chopped;
• 4 tbsp. green cabbage, cut into thin strips (about 0.25-0.5 heads, depending on its size);
• 1 large red bell pepper, seeded and diced;
• 1 large yellow or orange bell pepper, seeded and diced
• 1 tbsp. carrots, peeled and cut into small slices;
• 1 tbsp. green beans, cut into 2.5 cm pieces (fresh or frozen);
• 1 tbsp. diced mushrooms (oyster mushrooms, champignons or any other);
• 2 liters (8 tbsp.) vegetable broth;
• 500 g canned tomatoes, cut into cubes;
• 1.5 tbsp. edamame or 1 can (500 ml) canned beans of any color, rinsed and drained;
• 3 bay leaves;
• 1 tsp. caraway;
• 1 tsp. dry oregano;
• 1 tsp. dry thyme;
• 0.5 tsp. dry rosemary;
• a pinch of cayenne pepper, optional;
• 2-3 tsp. table salt;
• 1 tsp. coarsely ground black pepper;
• 3 tbsp. broccoli florets;
• 2 tbsp. zucchini, cut into small cubes;
• 1-2 tbsp. l. lemon juice, optional.

Step-by-step cooking process

1. Place the butter, onion, and celery in a large saucepan and simmer over medium to high heat for about 7 minutes, or until they begin to soften, stirring occasionally.
2. After this, you need to add the garlic and continue cooking for another 1-2 minutes, stirring.
3. You should also put cabbage, peppers, carrots, green beans, mushrooms there and simmer with stirring for 5 minutes. or until they begin to soften.
4. Then you need to pour in the vegetable broth, diced tomatoes, canned beans or edamame (optional), bay leaf, cumin, oregano, thyme, rosemary, cayenne pepper (optional), salt, coarsely ground pepper and heat to a boil, cook for about 5 min.
5. Next, you need to add broccoli, zucchini, and optional lemon juice and cook for 3-5 minutes, or until these components are tender on the outside and crispy in the middle, then remove the bay leaf.
6. Finally, you need to taste the soup and season with salt, coarse pepper or herbs to your taste.

What can I add?

To add a source of protein to your meal, it is recommended to add edamame or a can of any variety of canned beans. This will make the soup more filling without increasing its fat content.

Light soup without meat with vegetables

This recipe is not strict, so you can add and replace all components at your own discretion. Any vegetables, spices and herbs available are suitable for it.

How to serve

This soup should be served hot, preferably sprinkled with chopped fresh herbs. In a tightly covered pan, it can be stored in the refrigerator for up to 5-7 days. If desired, you can pour the soup into a container and place it in the freezer, where it will keep for up to 6 months.

Celery soup with cheese

Ingredients

: • celery root – 300 gr., • potatoes – 150 gr., • onion – 1 pc., • vegetable broth/water – 500 ml., • parmesan – 70 gr., • milk (can be vegetable) – 70 ml. , • ground black pepper – to taste, • croutons or crackers (optional) – 50 gr.
Preparation:
1. Throw celery and potato cubes, onion pieces into boiling water, add potatoes, cook for about 20-30 minutes. 2. Pour in milk, add grated cheese, grind the soup with a blender, season with pepper. 3. Serve with croutons added.

Lenten minestrone

This easy meatless soup recipe is a meatless version of the classic minestrone. Its main components are vegetables, beans and pasta, so this dish is ideal for a vegan table. The cooking process is carried out in one pan and takes about 30 minutes.

What ingredients will you need?

• 1 tbsp. l. vegetable oil or 0.5 tbsp. water (for frying);
• 1 small onion, diced;
• 2 medium carrots, diced;
• 2 celery, diced;
• 3-4 cloves of garlic, minced;
• 1 zucchini, cut into slices;
• 200 g green beans (about 1.5 tbsp.), cut into 2.5 cm pieces;
• 1 can (500 ml) canned beans, rinsed and dried;
• 1 can (500 ml) canned chickpeas, washed and dried;
• 1 can (900 ml) diced canned tomatoes in their own juice (with liquid);
• 2 tsp. Italian seasoning mixtures;
• a generous pinch of red pepper flakes;
• 2-3 bay leaves;
• 1 tbsp. small pasta (shells, mini penne or rotini);
• 4 tbsp. vegetable broth;
• 2-4 tbsp. water;
• 2 handfuls of fresh spinach;
• mineral salt and coarsely ground pepper.

To submit:

• lemon juice;
• fresh parsley, coarsely chopped.

Step-by-step cooking process

1. Add oil or water to a large saucepan and fry (or simmer) the onion, carrots and celery for 5 minutes. Alternatively, you can skip the sautéing and add all the ingredients except the spinach to the pan, heat to a simmer and continue with the subsequent steps.
2. Then you need to put all the other products, with the exception of spinach, boil, cover with a lid, reduce the heat to the lowest and cook at low simmer for 20-25 minutes, stirring occasionally.
3. The soup is ready when the vegetables are soft and the pasta is fully cooked. If necessary, add a little more broth or water.
4. In 5 min. Before the dish is ready, add spinach and stir.
5. Allow the soup to cool for a few minutes before serving with a squeeze of lemon juice and chopped parsley, preferably accompanied by vegan cornbread or a tortilla.
6. Leftovers can be stored in the refrigerator for up to 5 days. This soup also freezes well and can be stored for up to 2 months.

What can I add?

If you don't have Italian seasoning on hand, you can use 1 tsp. dried oregano, basil, thyme. In addition, 1 tbsp will do. l. Provençal herbs.

The ingredients for this Italian minestrone soup can be changed depending on the season, using whatever is available. You can put corn, potatoes, zucchini, peas, parsnips, cabbage and so on in it. Not only fresh, but also frozen vegetables are suitable.

Sorrel soup with eggs

It can be considered the first swallow of spring; it can be served both hot and cold. These meatless soups are great for hot weather. Cooking does not take much time - in half an hour the soup with a pleasant sourness will be ready. In addition to sorrel, you will need three or four potatoes (medium size), a small onion, a tomato and a couple of eggs. Place large cubes of potatoes into a pan of boiling water and cook until almost done. At this time, fry the pilaf seasoning in oil, add small onion cubes, chop the tomato and bring to readiness. Pour the contents of the pan over the potatoes and let it boil. Mix eggs with a couple of tablespoons of water in a bowl, carefully and quietly pour into the soup, vigorously stirring the contents with a spoon, and boil slightly. Chop the sorrel (you can cut it with scissors), pour it into a saucepan, season the soup with salt and black pepper, bring to a boil and remove from the stove. Serve with sour cream or mayonnaise. For satiety, you can add half a glass of round rice to sorrel soup without meat when cooking potatoes.

Pearl barley

This easy meatless soup with pearl barley is a great way to add whole grains to your diet.

The dish will be ready in about 30 minutes.

What ingredients will you need?

• 0.75 tbsp. pearl barley;
• 1 finely chopped celery stalk;
• 1 onion, cut into small pieces;
• 0.5 tbsp. chopped carrots;
• 1 finely chopped tomato;
• 2-3 cloves of finely chopped garlic;
• 3 tbsp. homemade chicken broth (or vegetable broth if you need to make vegetarian soup);
• 2 tbsp. water;
• 1 tsp. finely chopped ginger;
• 0.5 tbsp. finely chopped green onions;
• 1 tbsp. l. vegetable oil;
• 1 tsp. dry thyme;
• salt and coarsely ground pepper.

Step-by-step cooking process

1. You need to heat the oil in a large saucepan over low heat, add ginger, garlic and fry until an intense aroma appears for about 30-40 seconds.
2. Next, add the onion and fry until light golden brown, about 1-2 minutes.
3. After this, you need to add all the other ingredients, except green onions, and let the mixture boil, cook over low heat for about 30 minutes, or until the pearl barley is soft.
4. Then garnish the dish with chopped green onions and serve warm.

Dietary carrot soup

Light, quick, like all meatless soups. The range of products is minimal, but the taste is excellent. Take a couple of small potato tubers, three or four medium carrots, an onion and a small celery root, chop everything on a grater and fry with three tbsp. l. oils Transfer the contents of the frying pan to a saucepan with four glasses of water and cook until fully cooked. After removing from the stove, cool the dish slightly and beat with a blender until pureed. While the vegetable mixture is cooking, you need to prepare an original and fragrant dressing. To do this, you need to chop a bunch of young dill into a blender bowl, add a couple of tbsp. l. nuts, pour in a few tablespoons of oil, grind until homogeneous. It turns out very tasty with pine nuts, but in the absence of them, walnuts are also suitable (first lightly fry and peel off the dark husks). Pour the puree soup into bowls, add a small piece of butter to each, and add dressing (sour cream or cream) to taste.

Dietary vegan cabbage

This easy vegan cabbage soup, made with vegetable broth, onions, garlic and turmeric, is delicious without any meat.

This is a great option for detoxifying the body or just having a nice hot lunch.

What ingredients will you need?

• 1 tbsp. l. coconut oil;
• 1 chopped yellow onion;
• 2 cloves of garlic, grated;
• 2 finely chopped carrots;
• 1 tbsp. shredded green cabbage;
• 1 tbsp. chopped Brussels sprouts;
• 1 liter of vegetable broth;
• 1-2 bay leaves;
• 1 tbsp. l. turmeric;
• sea ​​salt and coarsely ground pepper.

Step-by-step cooking process

1. It is necessary to heat a large saucepan over low heat, place coconut oil, yellow onion, grated garlic and stir, fry for 5 minutes. while stirring.
2. You also need to add carrots, cabbage and Brussels sprouts, bay leaves, turmeric, salt and coarsely ground pepper, pour in vegetable broth and heat to a boil.
3. Then you need to reduce the heat to low and cover the container with a lid, cook for 15 minutes until the ingredients are soft.
4. After this, remove the bay leaf, adjust the seasonings and serve the soup hot.

Lemon rice soup

Ingredients

: • brown rice – 100 gr., • lemon juice – to taste, • onion – 1 pc., • carrots – 2 pcs., • zucchini – 150 gr., • celery stalks – 3 pcs., • garlic – 3 cloves , • dried oregano – 1/2 tsp., • broth/water – 1 l., • bay leaf – 1 pc., • parsley – to taste.
Preparation:
1. Chop the onion, cut the carrots, celery and zucchini into small cubes, crush the garlic with a press. 2. Cook onions, carrots, celery and garlic over medium heat for 5-7 minutes. Add spices, mix. 3. Pour in broth/water and boil. Add zucchini, rice, bay leaf. Reduce heat, cook for 20-25 minutes. 4. Pour in lemon juice (30-60 ml) over low heat, pour in the soup and add chopped parsley on top.

Vegetable for weight loss

A light meatless soup made from vegetables is a good option for weight loss.

This dish is tasty and flavorful, low in fat and calories.

What ingredients will you need?

• 1 small onion, diced;
• 2 cloves garlic, minced;
• 1 tbsp. diced carrots;
• 4 tbsp. shredded cabbage (about a quarter of a head);
• 1 tbsp. green beans;
• 2 chopped sweet peppers;
• 1 can (900 ml) diced tomatoes in their own juice;
• 6 tbsp. vegetable broth;
• 2 tbsp. l. tomato paste;
• 2 bay leaves;
• 0.5 tsp. thyme and basil;
• coarsely ground pepper;
• 2 tbsp. broccoli florets;
• 2 tbsp. chopped zucchini.

Step-by-step cooking process

1. In a large saucepan, fry the onion and garlic over low heat until they become soft.
2. Then add carrots, cabbage and green beans and cook for another 5 minutes.
3. There you also need to add sweet peppers, tomatoes along with the liquid from the jar, broth, tomato paste, bay leaves and seasonings, cook for 6-7 minutes.
4. Next, add the zucchini and broccoli and cook over low heat for another 5 minutes. or until softened.
5. Bay leaves should be removed from the finished soup before serving.

Potato soup without meat

Potato soup is an inexpensive soup option for a tasty and filling lunch. Potatoes are the main ingredient in this soup. Potato soup is perhaps one of the most common dishes of the modern housewife. After all, it is very easy to prepare, it is nutritious and very economical.

Preparing potato soup is easy and can be done by any novice cook. You can add any vegetables and spices to potato soup. There are so many recipes for making potato soup that it’s impossible to tell about them all.

We will need:

• 2 pcs. potatoes (large)
• 1 carrot
• bulb
• bunch of dill
• a couple of green onions
• water
• salt

Preparation:

1. Peel, wash and cut the potatoes into medium cubes.
2. Pour water into a saucepan and let it boil. Throw in the potatoes and cook until soft.
3. Peel and grate the carrots, chop the onion. Fry in oil.
4. Send the fried mixture to the potatoes and cook for 10 minutes. Then add salt to taste and add chopped dill. Cook for another 5 minutes.

Potato soup without meat is ready.

Bon appetit!

Detox broccoli and red lentil soup

This is an excellent dietary option for soup that does not contain meat products.

It is based on broccoli and red lentils, and the addition of healthy spices makes the dish suitable for detoxification.

What ingredients will you need?

• 1 medium onion;
• 1 clove of garlic;
• 0.5 tsp. ground cumin;
• 0.5 tsp. ground turmeric;
• 0.5 tsp. ground ginger;
• 0.3 tsp. ground cardamom (optional);
• 1.5 tbsp. broccoli;
• 0.5 tbsp. red lentils;
• some mint leaves (5-10 pieces);
• a little cilantro (optional);
• 1 red chili pepper (optional);
• 2 tbsp. l. olive oil.

Step-by-step cooking process

1. It is necessary to soak the lentils for 30 minutes - 1 hour and during this time prepare the remaining ingredients (peel the garlic and onions, wash the herbs and vegetables and chop).
2. Pour 1 tbsp into a small saucepan. l. olive oil and fry the garlic and onion over medium heat for about 1 minute, add spices (turmeric, ginger, cumin and optional cardamom), stir and sprinkle with water so that they do not burn.
3. Then mix everything again and add chopped broccoli, lentils, 0.5 tsp.
4. salt and 2-3 tbsp. water (or enough to cover all ingredients), cover everything with a lid and cook for 8-10 minutes until the lentils are soft and everything else is cooked.
5. Next, you need to put herbs (mint and, if desired, cilantro) into the pan and remove it from the stove.
6. After this, you need to beat the soup with an immersion blender until the components soften or the consistency of puree, add 1 tbsp. l. olive oil and stir, add salt to your taste and dilute with water if it is too thick.
7. If desired, you can chop the red chili pepper and add it to the soup at the end of cooking.
8. Serve the dish hot, sprinkled with paprika flakes and cumin if desired.

Optimistic duo

This soup will perfectly satisfy and lift the spirits of the whole family.

Broccoli and chickpeas are a combination made specifically for soups. Soak 250 g of chickpeas for 12 hours, then pour a liter of water into a saucepan and cook for an hour. When it softens, add 3 diced potatoes and 200 g of broccoli florets. Heat a frying pan with vegetable oil, put ½ tsp in it. turmeric and cumin, sauté carrots with 1 onion until golden brown. Add the roast to the pan with the vegetables and cook the soup for another 5 minutes. At the end, add salt and spices to taste, sprinkle with chopped herbs and cover with a lid.

This soup will perfectly satiate and lift the spirits of the whole family.

Useful tips

The quality of the broth can make or break a soup. Although there are various freeze-dried and canned options available on the market that taste good, this is not a good idea. Many of them contain too much salt, as well as MSG and other unwanted additives.

When using semi-finished products, it is recommended to choose natural bouillon cubes, which contain only dried vegetables, herbs and salt.

However, the best option is to prepare your own broth. All you need to do is place a selection of chopped vegetables in a saucepan, cover them with water and simmer over low heat for a few hours, then strain until clear.

It is best to use carrots, onions, garlic and celery at its base, seasoning them with a bunch of fresh parsley, bay leaves and a small handful of peppercorns, and, of course, do not forget about salt. Depending on the season, many other vegetables and herbs can be added.

Based on vegetable broth, various quick light soups can be prepared, consisting of a small set of components:

Various tips and tricks for making easy meatless soup look like this:

• Thanks to 1-2 main vegetables, soups will always be varied and interesting. For example, in spring you can use thin stalks of asparagus, in winter you can use potatoes, carrots and leeks. You should highlight 1-2 vegetables in the soup and allow the remaining ingredients to play a supporting role. This is one of the best ways to enjoy the natural and unique flavor of each vegetable.
• Unlike the previous point, it's hard to go wrong by adding a wide variety of vegetables to your homemade broth with 1-2 fresh herbs. This is a great opportunity to use up leftover food stored in the refrigerator. Almost all vegetables can be used in meatless soup: potatoes, zucchini, beets, carrots, parsnips, turnips, cabbage, zucchini, cauliflower, broccoli, mushrooms, celery and even frozen peas, corn and green beans. Dark leafy greens such as kale, chard and spinach are also good additions to this dish.
• To make a hearty soup, simply add 1-2 cans of canned beans or chickpeas (drained and rinsed) and use starchy vegetables such as potatoes and winter squash. Pasta would also be a great addition.
• Vegetables cooked in broth have a pleasant smell, but it is best to complement them with aromatic herbs. It is recommended to use 1-2 herbs in small quantities. For example, thyme pairs well with winter root vegetables, and sage can add richness to the flavor of mushroom soup. Basil adds a fresh, licorice flavor to summer tomato-based soups. Oregano also pairs well with tomatoes, especially in dishes with an Italian flair.
• It is necessary to cut the vegetables into small pieces. They should be no more than 2 cm in diameter. This is especially true for vegetables that cook slowly (such as carrots and beets).
• Some dishes may need to be cooked for several hours, but this does not apply to vegetable-based soups. The fact is that almost all vegetables can be cooked in an hour or less, especially when they are cut into small pieces. In 20 minutes. at medium simmer they will soften, including the finely chopped potatoes. The exceptions are carrots (unless they are cut into thin slices), and beets (which take a long time to cook, even if they are finely chopped). Greens are more vulnerable when it comes to prolonged cooking, and often fade from emerald green to greyish. Therefore, you should add chopped spinach, kale or broccoli towards the end of the cooking time, usually in the last 5 minutes, so that they retain their beautiful color.
• Garlic and onion fried in a little oil form the basis for the perfect broth. They are worth adding for the sweet and rich smell they emit. There are very few vegetable soup recipes that don't require you to start by sautéing the onions and garlic. Plus, these foods last a long time in the refrigerator (or in a cool, dark place), so they're readily available in almost any kitchen.
• As tempting as it may be to taste the boiling soup from the pot, you shouldn't do it. In addition to the fact that you can burn your tongue, it is problematic to judge the taste of a dish that is too hot. High temperature dulls the sense of taste. So a very hot broth may seem unsalted, but if you add extra salt to it, it will end up being too salty when it cools. All it takes is patience. You can make any adjustments to the dish once it reaches a temperature that does not cause burns.
• Most vegetable soups can be supplemented with milk or cream . Vegan versions will require plant-based substitutes for these products, most of which are not creamy or thick enough. Only coconut milk has the consistency of dairy cream, but not everyone likes the taste of coconut in soup. To ensure a thick and creamy texture without any off-flavor or off-flavor, you can use soaked and pureed cashews.
• Making a roux is another good option to thicken the soup. It is made by frying a small amount of flour in oil and then slowly adding broth while whisking to create a thick, creamy liquid. It turns out very tasty, but the fat content of such a dish will be high.
• To make a thick, creamy soup, add potatoes , which will give the broth a rich, creamy texture when pureed.
• Vegetable soups with chunks (not puree) can be supplemented with a small amount of freshly squeezed lemon or lime juice, or wine vinegar. Lemon notes pair especially well with garlic or tomato-based dishes, while lime adds a zesty twist to mild Asian soups. A splash of red wine vinegar makes a good dressing for hearty bean entrees.
• While it's important to watch your sodium intake, a pinch of salt is all that's needed to bring out all the flavors of the soup and bring out its mild flavor.

Many people love light meatless soups for their simplicity, affordable variety and pleasant taste. They're also a great way to get more vegetables into your diet, something many people desperately need. These soups can be served as a first course or snack.