In the Russian tradition of cooking thick, rich soups, it is believed that this is the only way to feed a hungry family. By the way, soups without meat, made from vegetables alone, turn out to be no less satisfying, while remaining light. They warm, improve the functioning of the gastrointestinal tract and at the same time remain light and tasty.
We have collected for you 10 of the simplest and most delicious vegetarian soup recipes. They are suitable not only for those who have decided to give up meat, but for absolutely everyone.
Pea with pickles
Pea soup is traditionally cooked in meat broth with the addition of smoked meats, but this lean version may surprise you.
Let's prepare: peas - 1.5 tbsp., cucumbers - 3 pcs., potatoes - 2 pcs., carrots - 1 pc., onions - 1 paste, tomato paste - 1 tbsp.
Soak the peas. Let's salt this water and fill the pan with a new one. Boil for 20 minutes, removing foam. While we prepare the potatoes: peel and cut them. Add to the peas and cook for another 15 minutes. Peel and chop the onions and cucumbers, and three carrots.
Place the onion in a hot frying pan, simmer it a little, add carrots and cucumbers. Simmer for 1 minute, add the pasta and leave the vegetables for another minute. Put the roast into the soup, then two bay leaves and 5-7 peppercorns, cook for another 7-10 minutes.
Making simple rice soup
To prepare a simple rice soup we need the following set of ingredients:
- three small potatoes
- one large carrot
- Bay leaf
- salt
- parsley
- 25 ml sunflower oil
- three tablespoons long grain rice
Preparation:
- Pour 1.5-2 liters of drinking water into the pan and put it on fire. After the water boils, add rice to the pan.
- Peel the potatoes, wash them and cut them into thin strips. Then put the chopped potatoes into a pan with boiling rice.
- Next, add the bay leaf to the soup and continue cooking over medium heat.
- Peel the carrots from the top layer, wash them and grate them on a coarse grater. Pour a little sunflower oil into a preheated frying pan, add the grated carrots and fry them for about three minutes, stirring constantly.
- Transfer the fried carrots to the soup and continue cooking until all components are fully cooked.
- While the soup is cooking, chop the parsley.
- Salt the finished soup to taste and season with parsley.
- Light rice soup is ready. It is suitable not only as a children's menu, but also for those who adhere to any other diet.
Bon appetit and see you again!
Tomato with beans
Classic tomato soup with beans , thick and satisfying. And, what’s important, it’s easy to prepare.
Ingredients: tomatoes – 400 g (fresh or canned), red beans – 1 can, garlic – 2-3 cloves, olive oil, salt.
If the tomatoes are fresh, pour boiling water over them, immediately put them in ice water and remove the skin. Pour olive oil into a pan and add chopped garlic. Add tomatoes (fresh ones will need to simmer longer).
Next, add the tomatoes and juice and mix. Add salt and pepper, bring to a boil and cook for another 7-8 minutes. The finished dish can be sprinkled with your favorite herbs.
Meatless soup with rice
- water – 2 liters;
- carrot – 1 piece;
- potatoes – 2 pieces;
- rice - half a glass;
- onion – 1 piece;
- salt and pepper to taste.
Time – 30 minutes. Calorie content – 46 kcal per 100 grams.
Wash the rice thoroughly and soak for half an hour. Place the water for the soup on the fire and bring to a boil. Wash the potatoes, peel and cut into cubes. Add it to the water and cook until half cooked. In this version of the soup we will not fry it. Therefore, next we put carrots and onions in the water. You can cut them the way you want.
Rice can be placed at the stage of laying potatoes. Be sure to salt the soup only after adding it! Rice grains absorb some of the salt, so the usual amount may not be enough. Bring the rice to readiness and turn off the stove. Serve the soup with herbs.
Tomato with eggplant
Tomato soup with eggplant is an easy to prepare dish with a bright summer flavor.
We take the products: eggplants – 1-2 pcs., potatoes – 3-4 pcs., onion – 1 pc., carrots – 1 pc., bell pepper – 1 pc., tomato paste – 2-3 tbsp.
First, let's remove the bitterness from the eggplants. To do this, clean them, cut them, salt them and fill them with cool water. While they are soaking, peel and cut the potatoes, add water, salt, and let them cook.
We send the onions to sauté. Add eggplants and fry with the lid closed. Three peeled carrots or cut into smaller pieces. We send to the onion. Wash, peel, cut the peppers, add to other vegetables. Simmer covered until the carrots become soft.
Add tomato paste and mix well. When the potatoes are cooked, put them in a saucepan, taste and add salt if necessary. Cook for another five minutes. Can be served with greens.
Dietary pumpkin puree soup without meat
A real storehouse of vitamins in cold autumn is pumpkin cream soup. The spicy taste will not leave anyone indifferent. We will make the dish dietary, which means there will be no cream or flour in it. In addition, this soup will be a different shade of orange each time, depending on the color of the pumpkin pulp.
- pumpkin – 500 grams;
- onion - 1 piece;
- sweet red pepper – 1 piece;
- carrot – 1 piece;
- garlic – 1 clove;
- curry seasoning - half a teaspoon.
Time – 30 minutes. Calorie content – 45 kcal per 100 grams.
Let's start preparing the soup. Pour vegetable oil into a saucepan with a thick bottom. add onion, fry onion in it until golden brown. Grate the carrots on a coarse grater and add to the onions. Cover with a lid and simmer until soft. If the mixture burns, add a couple of tablespoons of water.
Peel the pumpkin and cut into arbitrary pieces. Wash the bell peppers, remove seeds and cut them similarly. Place the vegetables in a saucepan and add a tablespoon of water. Simmer until the pumpkin is ready.
Prepared vegetables must be chopped. To do this we will use a blender. Whisk the mixture thoroughly until all lumps disappear. Add garlic and curry, mix again with a blender. Salt to taste. You can serve cream soup with croutons or herbs.
Another option for preparing the soup is to bake the pumpkin in the oven along with the rest of the vegetables, and then blend with a blender. To do this, put all the products in the required container and cover with a lid. Simmer over medium heat for about an hour. Of course, preparing this soup will take more time, but the taste is worth it! You can add juicy tomatoes, a little celery or potatoes.
Rice lean
Try making rice soup without meat broth . A variety of vegetables will make it rich and appetizing.
Let's take: potatoes - 3 pcs., rice - 1/3 tbsp., tomato - 1 pc., carrots - 1 pc., bell pepper - ½ pc., onion - 1 pc., garlic - 2 cloves, tomato paste - ½ l.
Prepare the rice in advance by filling it with 1.5 tbsp. water. Pour boiling water over the tomato, remove the skin and chop. Peel and chop the onion, garlic, paprika, and three carrots. We put everything on the frying pan. When the vegetables are soft, add tomato paste and keep for another 1-2 minutes. Peel the potatoes, cut them into cubes, put them in water and wait until they boil.
Lay out the roast and rice. Salt. We wait until the rice is cooked. 5-10 minutes before turning off, throw pepper and bay leaf into the pan.
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
- 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.
- 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.
- The soup is ready when the vegetables are soft and the pasta is fully cooked. If necessary, add a little more broth or water.
- In 5 min. Before the dish is ready, add spinach and stir.
- 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.
- 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.
Spicy with cauliflower
This soup has a pleasant rich aroma of spicy spices . And to make it even more satisfying, add chickpeas.
To prepare, take: cauliflower – 150 g, chickpeas – 100 g, potatoes – 2 pcs, tomato – 2 pcs, carrots – 1 pc, onion – 1 pc, garlic – 2 cloves, fresh ginger – 1 tbsp, curry – 1 tsp, coriander – ½ tsp, cumin – a pinch, black pepper – on the tip of a spoon.
The chickpeas need to be prepared in advance by soaking them overnight. Before starting cooking, salt the water, pour in clean water and cook for 30-40 minutes until the chickpeas are soft. Peel and chop the onions and carrots. Fry in a frying pan.
After pouring boiling water over the tomatoes, remove the skin, cut into pieces and fry. Add grated ginger and dry spices, as well as garlic. Simmer a little more in the frying pan. Peel, cut and cook the potatoes until almost done.
Now we assemble our soup: add roasted cauliflower and cauliflower florets to the potatoes, after 5 minutes – chickpeas. Add salt and cook for another 5 minutes after boiling. If the cabbage has become soft, our spicy soup is ready.
How to make soup with canned green peas
Ingredients:
- Canned green peas - - 1 cup
- Decoction of canned green peas - 1/2 cup
- Fresh cucumbers – 300 g
- Water - 5 glasses
- Sour cream – 100 g
- Eggs - 2 pcs.
- Chopped dill greens - 2 tbsp. l.
- Salt, ground black pepper - to taste
Cooking method:
1. Boil eggs hard. Cool, peel and chop.
2. Cut fresh cucumbers into thin slices.
3. Pour water into the pan to bring it to a boil. Add canned green peas and chopped eggs. Salt and pepper to taste. Cover with a lid and cook for 20 minutes.
4. Before serving, pour the decoction of canned peas into the meatless soup. Also add chopped cucumbers, dill and sour cream.
Potato with sauerkraut
Try making this soup using vegetable broth instead of meat broth. And although the taste will change slightly, it will not lose at all in satiety or aroma.
To prepare, take: potatoes – 5 pcs., sauerkraut – 300 g, carrots – 2 pcs., onions – 2 pcs., canned tomatoes – 2 medium ones, celery – 1 stalk, white cabbage – 2-3 leaves.
First, prepare the vegetable broth. To do this, pour olive oil directly into the pan, chop one onion, one carrot and celery, peeled tomatoes, fresh cabbage, salt, pepper, bay leaf. Fill with water and cook for 15-20 minutes.
Sauté the remaining onions and carrots in a frying pan. Peel, cut the potatoes, combine with frying. Pour in the prepared vegetable broth, strained through a sieve. Keep on the fire until the potatoes are ready.
Helpful tip: at this stage, you can mash the vegetables to make the soup more tender.
Take sauerkraut, squeeze out the liquid, add it to the soup. When bubbles appear, try, if necessary, add salt and your favorite spices. Fragrant potato soup with sauerkraut is ready.
How to cook
Diet always means avoiding fatty, carbohydrate, and unhealthy foods. Many people believe that soups are not suitable for weight loss, but this is a mistake. There is even a special soup diet, during which a person feels full, receives a lot of vitamins and at the same time loses weight.
Eating soup is good for the body, because liquid food is recommended for gastritis and ulcers, it helps restore the normal state of the stomach.
Advice! To make the soup dietary, it must be prepared from low-calorie ingredients, do not use fatty meat, and do not fry vegetables in large amounts of oil.
Diet potato soup is an appetizing and tasty dish that also helps you lose weight. It is best eaten for lunch as it fills you up well and helps you feel good for the rest of the day.
Carrot soup
Light carrot puree soup is suitable for a variety of meals or when you need somewhere to put excess carrots.
Let's take: carrots - 700 g, onions - 1 piece, garlic - 3 cloves, fennel root - 1 piece, cream 20% - 200 g, salt, olive oil.
First, boil the carrots, peeled and chopped. While it is cooking, coarsely chop the onion, fennel and garlic and sauté in olive oil. Add everything to the boiled carrots, keep on the stove for a couple more minutes, add salt and puree with a blender. Lastly, add the cream and mix.
Mushroom with buckwheat
Mushrooms and buckwheat are an extremely successful combination, including as an aromatic soup.
We will need: mushrooms - 2-3 handfuls, buckwheat - 2/3 tbsp, potatoes - 2-3 pcs, carrots - 1 pc, onion - 1 pc, salt, bay leaf and pepper, oil for frying.
We wash the mushrooms and set them to cook in a saucepan. When bubbles appear, throw in the peeled and chopped potatoes, followed by 2/3 cup of washed buckwheat. Bring to a boil and reduce heat.
Let's start frying. To do this, peel, chop the onions and carrots and fry them in oil. When the potatoes are ready, pour the fry into the pan, add salt, throw in the bay leaf and peppercorns. Sprinkle with herbs before eating.
Recipe 1. Soup without meat
Required ingredients:
— potatoes – 2 pcs.;
— onion – 1 pc.;
— carrots – 1 pc.;
- parsley root; vegetable oil; small vermicelli, salt, pepper and parsley.
Cooking method:
While the water in the pan is boiling, we will chop the onion and brown it in a frying pan. Add 0.5 tsp. paprika and immediately remove from heat before the pepper burns.
Peel the carrots, potatoes and parsley root. Let's cut into rings. Cut the potatoes into cubes and add them to the soup after 10 minutes. Season with spices. Cook the soup until the potatoes are half cooked. Now you can send vermicelli. Bring the soup to a boil again and add the fried onions along with the butter.
As soon as the potatoes become soft, add the herbs and continue cooking for 2-3 minutes. Taste, add salt or pepper if necessary and turn off the heat. That's it, the soup is ready.
Vegetable with broccoli
If your family doesn't like broccoli, try making this soup, tender and delicious.
Ingredients: broccoli – 300 g, potatoes – 1 pc, carrots – 1 pc, onion – 1 pc, bell pepper – 1 pc, green peas – 3 tbsp, salt, pepper, oil for frying.
Chop the peeled onions, carrots and peppers. Peel the potatoes and separate the broccoli. Sauté the onions and carrots, add water and cook for 5 minutes. Add the potatoes to the vegetables. When it’s ready, throw in the broccoli, salt and pepper. After 5-7 minutes, add the peas and cook for another 2 minutes. The broccoli soup is ready.
Mushroom milk soup
Homemade mushroom soup can be very sophisticated and delicious. This recipe will require quite a few ingredients. The main thing is to follow the step-by-step preparation, then you can enjoy the taste with the whole family.
Ingredients:
- 400 gr – mushrooms;
- 1 piece – onion;
- 2 tbsp. - olive oil;
- 1 l. – vegetable broth;
- 1.5 tbsp – milk;
- 8 pcs – pieces of baguette;
- 2 cloves – garlic;
- 100 g – grated cheese;
- 50 g – butter;
- salt and pepper.
This is an Italian soup that is very popular in Europe.
- A pan is heated on the stove without water. A small piece of butter is placed in it, which melts at the bottom.
- The onion is thrown to the bottom and fried until golden.
- Finely chopped mushrooms are added to it.
- Milk is added. You need to simmer all the ingredients in it for about 5-7 minutes.
- Then you need to pour in the vegetable broth and add a little salt and pepper.
This way the base for the soup is ready, but to make it really tasty, you need to take care of the presentation.
- Lightly dry the baguette pieces in a thick frying pan.
- Olive oil is mixed with crushed garlic. The resulting toast is coated with this mixture.
- Place the resulting pieces of bread directly into the soup before serving.
- A small amount of grated cheese is sprinkled on top.
As a result, the aroma of such a first course makes the whole family gather nearby.
Vegetable with lentils
Vegetable soup with lentils is prepared quickly, but turns out thick and satisfying.
Ingredients: lentils – 2/3 tbsp., onions – 1 pc., carrots – 1 pc., garlic – 2 cloves, tomatoes – 3 pcs., celery root.
Peeled vegetables: carrots, onions, garlic, celery root, sauté until soft. Combine with washed lentils, add water and salt. Cook until the lentils become soft. Add the diced tomatoes and leave for another five minutes, then let stand for another 10.
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Kuban style soup
Ingredients:
- Sauerkraut - 1 cup
- Onion - 1 pc.
- Potatoes - 2 pcs.
- Garlic - 1 clove
- Millet - 3 tbsp. l.
- Sour cream - 2 tbsp. l.
- Vegetable oil - 1 tbsp. l.
- Tomato paste - 1 tsp.
- Parsley, ground black pepper, salt - to taste
Cooking process:
1. Peel the potatoes to cut them into cubes.
2. Place the chopped potatoes in a saucepan along with the washed millet. Fill with water and cook for 15 minutes.
3. Rinse the sauerkraut and add to the pan with the potatoes.
4. Peel and chop the onion and garlic.
5. Grind chopped garlic with chopped parsley.
6. Fry chopped onion in oil along with tomato paste. Add the resulting mixture to the soup. Stir. Salt and pepper to taste. Continue cooking for 10 minutes.
7. To serve, season the soup with sour cream and add garlic and herbs.
