Recipes For Delicious Lean Soups: Pea, Mushroom, With Beans, Lentils, Dumplings And Other Ingredients

2024 Author: Bailey Albertson | [email protected]. Last modified: 2023-12-17 12:53

Simple and delicious lean soups: cooking without meat

The kitchen during Lent should be hearty and healthy. And while it doesn't contain nutritious foods like meat, milk, and eggs, you can make many delicious meals without using them. We invite you to learn how to make some interesting and original lean soups.

Content

• 1 Onion soup
• 2 Video recipe for lean light noodle soup
• 3 Soup with buckwheat, mushrooms and walnuts
• 4 Video recipe for champignon cream soup
• 5 Lean Pea Soup
• 6 Soup with lentils and celery
• 7 Soup with dumplings and broccoli in fish broth
• 8 Video: how to make lean bean soup

Onion soup

Traditionally, French onion soup is cooked in a strong meat broth. But it turns out that it can be cooked in a lean version, but it is very important to stick to the technology.

There is nothing difficult about making onion soup.

You will need:

• 1.5 kg of onions;
• 1 head of garlic;
• olive oil;
• 1 tbsp. l. brown sugar;
• grated nutmeg on the tip of a knife;
• 8 pieces of baguette, about 2 cm thick;
• salt, ground black pepper.

Get started cooking.

1. First turn on the oven to warm it up to 160 ° C. Peel the onion and chop it very thinly in half rings, or better in quarters of the rings. You also need to peel the garlic.

   

   For soup, it is better to cut the onion into quarters of rings.

2. In a saucepan with a thick bottom, pour 4 tbsp. l. olive oil, put onion and salt a little, add sugar and nutmeg. Mix thoroughly.

   

   Nutmeg will add aroma and spicy flavor to the soup.

3. Saute the onions over medium heat for 10 minutes. Stir from time to time.

   

   Saute the onions for 10 minutes

4. Put the garlic on the onion (do not squeeze it, the cloves must be whole). Cover the top of the pan with foil and place in the oven for 1 hour. During this time, the onions will need to be mixed a couple of times.

   

   Onions need to be stewed in the oven in a sealed container.

5. Put the pot back on the medium heat, add 1-1.5 liters of cold water. As soon as the water boils, add salt and pepper the soup, leave to simmer for 20 minutes.

6. In the meantime, you need to fry the baguettes on both sides in olive oil so that they are covered with a golden crust. Place 2 slices in each plate and cover with cooked hot soup. Add a little olive oil and pepper and serve.

   

   Onion soup served with fried baguette pieces

Lean Light Noodle Soup Video Recipe

Soup with buckwheat, mushrooms and walnuts

For a long time, our ancestors used a combination of buckwheat and mushrooms in many dishes. Indeed, it turned out very tasty. We suggest you prepare a light buckwheat-mushroom soup by adding a little walnuts to it: their sweetness and light astringency will favorably set off the general taste of the dish and give it original notes.

Lean soup with mushrooms and buckwheat will become even tastier if you add walnuts to it

You will need:

• 2 liters of vegetable broth;
• 200 g of buckwheat;
• 700 g of champignons;
• a handful of dried mushrooms;
• 1/2 cup walnuts
• 3 large onions;
• 4 cloves of garlic;
• 5 sprigs of parsley;
• olive oil;
• ground black pepper.

Pre-soak buckwheat in cold water for 1 hour so that it is almost ready at the right time.

1. Use a coffee grinder to grind dried mushrooms to a powdery state. Chop the peeled onion and garlic as small as possible. The champignons need to be cut into small pieces. Heat oil in a saucepan over medium heat, fry the onion and garlic in it until soft.

   

   Chop onions and mushrooms, prepare other foods

2. Add chopped dry mushrooms and champignons to the pan. Fry for 15 minutes, uncovered, to evaporate almost all of the liquid. Add pepper, pour in broth, wait for a boil, then cook for 5 minutes.

3. Throw the soaked buckwheat in a colander or sieve, wait for the water to drain. Add to a pot of boiling stock and cook for 15 minutes.

   

   Cook soup, adding food in turn

4. Put the peeled walnuts in a dry preheated pan and fry for 3 minutes, stirring all the time, then chop coarsely.

   

   Walnuts need to be well roasted

5. Pour the soup into bowls, sprinkle with nuts and chopped parsley.

By the way, try adding barley instead of buckwheat to this soup. It also goes well with mushrooms. Only you need to soak it not for an hour, but overnight. To soften it faster, add 1 tsp to the water. baking soda. And, of course, the amount of pearl barley should be 1.5–2 times less than buckwheat, because when steamed, it greatly increases in size. In this case, I also recommend adding medium-sized carrots by frying them in grated form along with onions.

Video recipe for champignon cream soup

Lean Pea Soup

Peas are another very popular product that is often used in Russian cuisine, especially for soups. Traditional pea soup is prepared with smoked meats, but you can also prepare a lean dish that is not inferior to the classic one either in taste or in satiety.

Pea soup can be lean too

Take these products:

• 200 g of split peas;
• 1 carrot;
• 1 onion;
• 3 large potatoes;
• salt and pepper to taste.

The soup is quick and easy to prepare.

1. Rinse the peas and soak them in cold water for an hour. When in doubt that the peas will boil quickly, add a pinch of baking soda.

   

   Pre-soak peas with a pinch of baking soda

2. Peel the washed vegetables. Cut the potatoes into small cubes.

   

   Peel vegetables and chop potatoes

3. Put a pot of water over medium heat, when it boils, add peas to it. Skim off the foam thoroughly. When boiling water again, add potatoes.

4. Put onion and carrots grated on a fine grater into the boiling soup. Season with salt and pepper to taste.

   

   It is better to grate the onion or pass it through a meat grinder

5. Cover the saucepan with a lid, reduce heat to low. Cook until the peas are almost mashed.

   

   Cook the pea soup until tender

6. Pour the finished soup into bowls and serve. Fresh herbs and croutons will serve as a good addition to it.

   

   Serve the pea soup hot

A great way to add smoked flavor to this pea soup is to add dried mushrooms. In this case, you will need to fry. Wash the mushrooms, let them soak (literally 15 minutes in boiling water) and chop finely. Do not grate the onion, but finely chop it. Sauté onions, carrots and mushrooms in a little vegetable oil. Add the stir-fry to the soup 5-10 minutes after the potatoes.

Lentil and celery soup

Lentils are a very nutritious cereal that can easily replace meat. Be sure to cook this soup for your family.

You will need:

• 100 g lentils;
• 1 stalk of stalked celery;
• 3 medium potatoes;
• 1 carrot;
• 1 onion;
• 3 tbsp. l. vegetable oil;
• 1 tbsp. l. soy sauce;
• ½ tbsp. l. lemon juice;
• ½ tsp. dried garlic;
• salt and pepper to taste.

Prepare all the food and proceed.

1. Rinse the lentils, put them in a saucepan with 2 liters of water and put on fire. After the water boils, cook for 20 minutes. Meanwhile, chop the peeled potatoes into large cubes, finely chop the onion, and grate the carrots. Chop the celery.

   

   Apart from lentils, celery is the main ingredient in this soup.

2. Vegetables need to be fried in vegetable oil in this order: onions - until transparent, after carrots until soft, and last but not least celery. In another skillet, brown the potatoes slightly.

   

   Prepare vegetables by roasting them until cooked

3. Transfer the vegetables to a saucepan with boiled lentils. Add garlic, soy sauce, lemon juice; salt and pepper.

   

   Lemon juice and soy sauce add spice to the soup

4. Cook for about 15-20 minutes, until lentils and potatoes are tender.

   

   Serve Lentil Celery Soup on the table!

Soup with dumplings and broccoli in fish broth

For those who do not eat meat not only during fasting, this soup will be a real boon. For him you will need:

• 2-3 tbsp. l. ground fish mince (about 80-100 g fillet);
• 2 eggs;
• 1-2 tbsp. l. flour;
• 2 liters of fish broth;
• 1 carrot;
• 1 onion;
• 2 potatoes;
• 1/2 bell pepper;
• 3-5 broccoli inflorescences;
• 3-5 cauliflower inflorescences;

• salt to taste.

  

  Even children will love this light fish soup with dumplings

The broth can be cooked from the fins, ridges and tails of hake or other fish.

1. Grind the fish fillet into minced meat in advance through a meat grinder.

   

   Any fish is suitable for minced meat, for example, hake

2. Cut the onion and pepper into small cubes, chop the carrots arbitrarily - into rings, bars or on a grater.

   

   Shred vegetables in random order

3. Divide the cauliflower and broccoli into small florets.

   

   Remember that cabbage inflorescences should be small

4. Potatoes also need to be cut arbitrarily - into cubes or cubes, but the size should be small.

5. Boil strained fish broth. Put all prepared vegetables in it, salt to taste and cook until tender.

   

   Boil vegetables so that the cabbage does not become too soft

6. In the meantime, cook the fish dumplings. Combine the minced fish with eggs and beat with a blender until smooth.

7. Add flour and mix thoroughly. The dough should be similar in consistency to sour cream.

   

   For the dumpling dough, combine the minced meat, eggs, flour, and seasonings

8. Dip a small spoonful in broth or vegetable oil. Pour the dough with it and dip it into the boiling broth (the vegetables should be ready). When the soup boils again, remove it from the stove.

   

   Gently add dough to boiling broth before finishing cooking

If you don't like the idea of using eggs in dumplings, try another way. Mix 50 g flour, 2 tsp each. ground paprika and dry basil, salt. Pour in 20-30 ml of refined vegetable oil and knead the dough. Add just a little water if needed. Then add the dough to the broth in the usual way.

Video: how to make lean bean soup

Now your lean menu has been replenished with a few more recipes. As you can see, they are quite simple to prepare, so you can delight your family with something new and original every day. Enjoy your meal!