5 best recipes for healthy soups

The best food – is the healthy food.

Soups are rich with vitamins, minerals and other nutritious elements, which our body requires. Let us take a closer look on some of the main advantages of soup, and reasons why this dish deserves to be paramount at your dinner table.

Soups have healthful properties like:

• Soup contains a large amount of water, which nourish cells of your body and keeps the skin vibrant.
• Soup – it is natural and healthful dish, which one can cook almost from any ingredients: vegetables, meat, legumes, grains.
• Cooking method of soup helps to save nutritious value of ingredients, thanks to that, it has a lot of vitamins, minerals and proteins.
• Some fiber-rich soups like vegetable or legume one, help to sustain digestive system and prevent bloating and constipation.
• Soups give a sense of fullness and as a result – help people to eat less.

There is an inexhaustible amount of recipes of this dish, in particular for the healthy diet. We collected for you a couple of most healthy and useful ones.

Mexican bean soup with guacamole

Этот согревающий, пряный вегетарианский суп наполнен витаминами и минералами. Благодаря гуакамоле имеет приятный вкус.

This warming, spicy vegetarian soup is rich with vitamins and minerals. Thanks to guacamole, it has pleasant taste.

You will need:

• 2 teaspoon rapeseed oil
• 1 big onion, finely chopped
• 1 red pepper, cut into pieces
• 2 garlic cloves, chopped
• 2 teaspoon mild chili pepper
• 1 teaspoon milled coriander
• 1 teaspoon milled caraway
• 400g can sliced tomatoes
• 400g can black beans
• 1 teaspoon of vegetable bouillon powder
• 1 small avocado
• handful chopped coriander
• 1 lime, juiced
• ½ of red chili, finely chopped (optional)

Method:

Heat the oil in medium pan, add the onion (reserving one tablespoon to make guacamole later) and season it. While cooking, stir often for 10 minutes. Add garlic and spices, then tomatoes and beans with their liquid and after that water and the bouillon powder. Simmer, covered, for 15 minutes.

Meanwhile, peel and de-stone the avocado and tip into a bowl, add remaining onion, coriander and lime juice with a little chili (optional) and mash well. Ladle the soup into two bowls, top with the guacamole and serve.

Lentil soup

You can enjoy this soup without afraid of gaining weight, since it low-calorie and very nutritious.

Ingredients:

• 2l of vegetable stock
• 150g red lentil
• 6 carrots, finely chopped
• 2 medium leeks, sliced (300g)
• small handful chopped parsley

Method:

Heat the stock in a large pan and add the lentils. Bring back to the boil and allow the lentils to soften for a few of minutes.

Add the carrots and leeks to the lentils and season. Bring to the boil, reduce the heat and simmer for 45-60 minutes, until lentils will have broken down. Scatter over the parsley and serve the dish to the table.

Green pesto ministrone

Fresh, healthy pesto soup. Simple vegetarian supper that you can serve with parmesan or garlic.

You will need:

• 2 tablespoon olive oil
• 1 large onion, finely chopped
• 2 celery sticks, finely chopped
• 4l vegetable stock
• 2 small lemons, zested and juiced
• 120g frozen peas
• 250g frozen spinach
• 50g of pesto
• 60g of parmesan (or any vegetarian alternative), grated

Method:

Heat the oil in a large saucepan, add the onion, celery and a pinch of salt, and fry for 8 minutes until soft. Add the stock with juice and zest of the lemons, and season. Then add peas and spinach, and cook for a further 5 minutes. Ladle the soup generously into bowls and top with a handful of parmesan. Enjoy your meal!

Celery soup

Fresh, low-calorie celery soup will perfectly fit for a healthy and filling veggie lunch or supper. Serve with chunks of crusty bread.

• 2 tablespoon of olive oil
• 300g celery, sliced, with tough strings removed
• 1 garlic clove, peeled
• 200g potatoes, peeled and cut into chunks
• 500ml vegetable stock
• crusty bread

Method:

Heat the oil in a large saucepan over a medium heat, tip in the celery, garlic and potatoes. Add a splash of water and a pinch of salt and cook, stirring regularly for 15 minutes, adding a little more water if the veg begins to stick.

Pour in the vegetable stock and bring to the boil, then turn the heat down and simmer for 20 minutes further, until the potatoes are falling apart and the celery is soft. If you prefer cream soup, use a stick blender to purée the soup. Serve with crusty bread.

Carrot & ginger soup

Low-fat and warming, this bean and vegetable soup makes a healthy lunch or dinner – for even more nutrients, top with sliced almonds.

Ingredients:

• 1 tablespoon rapeseed oil
• 1 large onion, chopped
• 2 tablespoon coarsely grated ginger
• 2 garlic cloves, sliced
• ½ tablespoon ground nutmeg
• 850ml vegetable stock
• 500g carrot (preferably organic), sliced
• 400g canned beans

Topping:

• 4 tablespoon almonds, cut into slivers
• sprinkle of nutmeg

Method:

Heat the oil in a large saucepan, add the onion, ginger and garlic, and fry for 5 minutes until starting to soften. Stir in the nutmeg and cook for 1 minute more.

Pour in the stock, add the carrots, beans and their liquid, then cover and simmer for 20-25 mins until the carrots are tender.

Scoop a third of the mixture into a bowl and blitz the remainder with a hand blender or in a food processor until smooth. Return everything to the pan and heat until bubbling. Serve topped with the almonds and nutmeg.

We hope that you liked our healthy recipes. Bon appetite!