Lean soups: 6 best recipes that the whole family will love

 During fasting, many people give up meat and fish in favor of vegetables. They are rich in vitamins, minerals and other nutrients.

1. Lean soup with potatoes and spinach

This soup is made with spinach, potatoes, onions and garlic. Spinach is rich in iron, while potatoes contain potassium, magnesium and vitamin C. 

Ingredients

• 2 tbsp. l. olive oil ;
• 1 large onion, chopped;
• 2 cloves of garlic;
• 2 medium potatoes, peeled and diced
• 4 cups chicken or vegetable broth;
• 1 tsp dried thyme;
• 1/2 tsp salt;
• 1/4 tsp black pepper;
• 4 cups fresh spinach, washed and chopped
• 1/2 cup heavy cream (optional)

Cooking

1. Heat olive oil in a large saucepan over medium heat. Add chopped onion, minced garlic, cook until onion is soft and translucent, about 5-7 minutes.
2. Add potatoes, chicken or vegetable broth, dried thyme, salt, and black pepper. Bring the mixture to a boil and then reduce the heat to low. Cover and let soup simmer for 20-25 minutes or until potatoes are tender.
3. Once the potatoes are soft, add the spinach, stirring until the spinach is soft, about 2-3 minutes.
4. Using an immersion blender, puree the soup until it is smooth and creamy. 
5. If desired, add heavy cream until it has completely melted into the soup.
6. Taste the soup, adjust the seasoning as needed.

2. Lean bean soup

This bean, celery, onion, garlic soup is very nutritious and refreshing.

Ingredients

• 2 tbsp. l. olive oil;
• 1 large onion, chopped;
• 2 cloves of garlic;
• 2 medium carrots, peeled and chopped;
• 2 celery stalks, chopped;
• 1 bay leaf;
• 1 tsp dried thyme;
• 1/2 tsp salt;
• 1/4 tsp black pepper;
• 1 can of tomatoes in their own juice;
• 2 cans of canned beans;
• 4 cups vegetable broth or water

Cooking

1. Heat olive oil in a large saucepan over medium heat. Add chopped onion, minced garlic, cook until onion is soft and translucent, about 5-7 minutes.
2. Add carrots and celery, cook until soft, about 5-7 minutes.
3. Then bay leaf, dried thyme, salt and black pepper, stir.
4. Then diced tomatoes, beans, vegetable broth or water, bring the mixture to a boil.
5. Once the mixture comes to a boil, reduce the heat to low, cover, and simmer for 30-45 minutes, or until the soup is thick and creamy.
6. Using an immersion blender, purée about half of the soup until it is smooth and creamy. 
7. Taste the soup and adjust the seasoning as needed by adding salt and pepper.

3. Lean pumpkin puree soup

This soup is made from  pumpkin , carrots, onions, ginger and coconut milk. Pumpkin is rich in beta-carotene, and carrots contain vitamin A. The dish has a delicate taste and pleasant aroma.

Ingredients

• 2 tbsp. l. olive oil;
• 1 large onion, chopped;
• 2 cloves of garlic;
• 2 medium carrots, peeled and chopped;
• 1 small pumpkin, peeled and chopped
• 1 st. l. fresh ginger, peeled and grated;
• 1 tsp ground cinnamon;
• 1/2 tsp ground nutmeg;
• 1/2 tsp salt;
• 1/4 tsp black pepper;
• 4 cups vegetable broth or water
• 1 can of coconut milk. 

Cooking

1. Heat olive oil in a large saucepan over medium heat. Add onion and minced garlic, cook until onion is soft and translucent, about 5-7 minutes.
2. Add carrots, pumpkin, grated ginger, ground cinnamon, ground nutmeg, salt and black pepper, mix.
3. Then vegetable broth or water, bring the mixture to a boil.
4. Once the mixture comes to a boil, reduce the heat to low, cover the pot with a lid, and simmer for 20-25 minutes or until the vegetables are tender.
5. Using an immersion blender, puree the soup until it is smooth and creamy. 
6. Stir in the coconut milk until it is completely blended into the soup.

4. Lean lentil soup

The soup is made with lentils, onions, carrots, celery and spices. Lentils are rich in protein, iron and folic acid. 

Ingredients

• 2 tbsp. l. olive oil;
• 1 large onion, chopped;
• 2 garlic cloves, minced;
• 2 medium carrots, peeled and chopped;
• 2 celery stalks, chopped;
• 1 bay leaf;
• 1 tsp ground cumin;
• 1/2 tsp ground coriander;
• 1/4 tsp ground turmeric;
• 1/4 tsp paprika;
• 1/2 tsp salt;
• 1/4 tsp black pepper;
• 1 cup brown or green lentils , washed and dried
• 4 cups vegetable broth or water

Cooking

1. Heat olive oil in a large saucepan over medium heat. Add onion, minced garlic and cook until onion is soft and translucent, about 5-7 minutes.
2. Add carrots, celery. Cook until they are soft, about 5-7 minutes.
3. Then bay leaf, ground cumin, ground coriander, ground turmeric, paprika, salt, black pepper, mix.
4. Add washed, drained lentils, vegetable broth or water, bring the mixture to a boil.
5. Once the mixture comes to a boil, reduce the heat to low, cover the pot with a lid, and simmer for 30-40 minutes, or until the lentils are tender.

5. Tomato soup

The soup is made from tomatoes, onions, garlic, carrots and spices. Tomatoes are rich in vitamin C and also contain antioxidants.

Ingredients

• 2 tbsp. l. olive oil;
• 1 large onion, chopped;
• 2 cloves of garlic;
• 2 medium carrots, peeled and chopped;
• 1 can of chopped tomatoes in their own juice;
• 4 cups vegetable broth or water
• 1 bay leaf;
• 1 tsp dried oregano;
• 1/2 tsp dried thyme;
• 1/2 tsp salt;
• 1/4 tsp black pepper;
• 1 st. l. tomato paste.

Cooking

1. Heat olive oil in a large saucepan over medium heat. Combine onion, chopped garlic. Cook until the onion is soft and translucent, about 5-7 minutes.
2. Add carrots; cook until softened, about 5-7 minutes.
3. Then crushed tomatoes, vegetable broth or water, bay leaf, dried oregano, dried thyme, salt and black pepper. Stir.
4. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the vegetables are tender.
5. Stir in the tomato paste until it is completely combined with the broth.

6. Lean pea soup

The soup is made from peas, onions, celery , carrots, spices. Peas are rich in protein and folic acid. 

Ingredients

• 2 tbsp. l. olive oil;
• 1 large onion, chopped;
• 2 cloves of garlic;
• 2 medium carrots, peeled and chopped;
• 2 celery stalks, chopped;
• 1 bay leaf;
• 1 tsp dried thyme;
• 1/2 tsp salt;
• 1/4 tsp black pepper;
• 100 g dried green peas;
• 8 cups vegetable broth or water
• 1 st. l. lemon juice.

Cooking

1. Heat olive oil over medium heat. Add onion, minced garlic. Cook until the onion is soft and translucent, about 5-7 minutes.
2. Add carrots, celery, cook until soft, about 5-7 minutes.
3. Add bay leaf, dried thyme, salt, black pepper to the pan, mix.
4. Then dried green peas, vegetable broth or water, bring the mixture to a boil.
5. Once the mixture comes to a boil, reduce the heat to low and cover with a lid. Simmer for 45-60 minutes, or until the peas are tender and the liquid is thick and creamy. Using an immersion blender, puree the soup. 
6. Stir in the lemon juice until it is completely dissolved in the broth.