Soups: Delicious, Light, and Healthy

Refined soup recipes for everyone who has little time to cook but who wants to eat healthily, stay slim and lose weight

Very simple vegetable enjoyment: soups are prepared quickly and with the right ingredients they offer a lot of health benefits

You know the recommendations for healthy eating: eat lots of vegetables, lettuce and fruit – ideally five servings or 400 grams a day. Unfortunately, when things have to be quick in everyday life, cooking vegetables seems too expensive for many. That’s why they prefer to grab ready meals or canned soups in the supermarket in order to quickly bring something to the table in the evening. However, this is not always cheap, neither for your health nor for the figure.

Nutrition expert Friedrich Bohlmann knows about such problems and has developed simple, yet imaginative solutions for busy people. These include his recipes for winter soups, which can vary according to the season.

The soups do not only taste delicious, but they also fill you up and still have few calories. So if you want to eat whole foods in the evening without straining your stomach, you have the perfect dishes here. Losing weight healthy and permanently is also easier if you can enjoy it without feeling guilty. And how much time? Almost all soups are prepared in less than half an hour and none has more than 270 calories.

Try the varied slimming recipes. You will be surprised how easy it is to cook healthy and tasty soups, without butter and cream, but with lots of vegetables and fruits.

The recipes:

Dill cream soup with salmon © iStock/edonail

Cream soup with salmon

 

Duet of carrot and vegetable soup

For four people:

For the carrot soup: 300 g pumpkin (net, approx. 400 g gross weight),

500 ml

Turn two into one: Carrot pumpkin soup with kohlrabi potato apple soup © Fotolia/emmi/Dalmatin O./2011

unsweetened carrot juice,

iodine salt, pepper, curry powder.

For the vegetable soup: 150 g kohlrabi,

50 g celery bulb,

1 small potato,

5 g ginger,

1 apple,

1 onion,

300 ml vegetable broth,

100 g cream cheese (0.2% fat),

iodine salt, pepper,

1/4 bunch parsley

 

Preparation: 

Peel the pumpkin, cut into small cubes and cook in the carrot juice over a medium heat for 15 minutes.

Peel and cut kohlrabi, celery, potato and ginger. 

Peel apple, free from the core casing, also cut small. 

Peel the onion and chop very finely. Steam everything in the broth for 15 minutes. 

Wash parsley, swivel dry, chop leaves.

Puree vegetable soup with cream cheese, heat again, season with salt and pepper.

Puree the cooked pumpkin in the carrot juice. 

Season with salt, pepper and curry powder.

 

First add the carrot soup to deep, preheated plates, add the light vegetable soup in the middle.

Sprinkle some parsley over the soup.

 

Per person: about 109 kcal (= 455 kJ), 7 g protein, 1 g fat, 18 g carbohydrates, 3 g fiber

 

 

 

Turnip coconut cream with peppers and walnut gremolata

For four:

2 tbsp finely chopped walnuts,

1 clove garlic,

1 organic lemon,

300 g turnip,

Unusual combination with coconut milk © W&B/Ansgar Pudenz

2 onions,

200 g zucchini,

1 tbsp rapeseed oil,

1 tbsp mild curry powder,

1 litre vegetable broth, 

iodine salt, pepper,

1 red pepper,

200 ml coconut milk,

1/2 bunch chives

 

Preparation: 

Roast the walnuts in a frying pan without fat and leave to cool. P

eel the garlic, finely chop and add to the walnuts.

Rinse the lemon hot, rub the yellow zest very finely and add to the walnut-garlic mixture.

Squeeze out the lemon.

 

Peel the turnips and onions, wash and clean zucchini. 

Cut the vegetables into large cubes and steam vigorously in hot oil, add curry powder and quench with the broth. 

Season with salt and pepper. 

Simmer in a closed saucepan for 30 minutes over a low heat.

 

Halve the peppers, wash them, freeing them from seeds and white inner skins and cutting them into small cubes.

Set some of them aside for decoration.

Take some of the vegetables out of the soup.

Puree the soup, cook with the removed vegetables, the pepper cubes and the coconut milk for another 5 minutes.

 

Wash chives, swivel dry and finely chop. 

Season soup with salt, pepper, curry powder and little lemon juice. 

Serve with the chopped chives, the paprika cubes and the walnut-garlic mixture (Gremolata).

 

Per person: about 188 kcal (= 785 kJ), 5 g protein, 15 g fat, 8 g carbohydrates, 5 g fiber

 

 

 

Colorful bean pot

For four:

The colorful bean stew tastes with chicken or beef © W&B/Ansgar Pudenz

75 g white beans,
75 g quail beans,
200 g chicken breast or beef shoulder,
750 ml vegetable broth,
300 g green beans,
300 g canned tomatoes,
2 onions,
4 garlic cloves,
1/2 bunch of savory,
iodine salt, pepper, dried thyme,
50 g parmesan

Preparation: 

Soak white beans and quail beans overnight. 

Drain the soaked beans and cook softly in plenty of unsalted water over a low heat for about 2 hours. 

Simmer the beef shoulder in the vegetable broth for 20 minutes over a low heat.

 

Wash, clean and cut green beans into small pieces. 

Drain the tomatoes and cut them into small pieces. 

Peel and finely chop the onions and garlic. 

Wash the savory and peel off leaves.

 

Remove meat from the broth, cut into bite-sized cubes. 

Cook the green beans in the broth for 10 minutes.

 

Peel, halve and fry slices in a large saucepan without fat until brown. 

Add the broth with the beans. 

Peel the garlic and finely chop, add the boiled dried beans, meat cubes and tomato pieces to the broth. 

Heat again and season vigorously with savory, salt, pepper and thyme. 

Remove the onion halves. 

Rub parmesan and place over the stew.

 

Per person: about 268 kcal (= 850 kJ), 29 g protein, 8 g fat, 19 g carbohydrates, 12 g fiber

 

 

 

Fruit soup with berries and cherries

For four people:

Fruit mix: Pure or with milk or snow dumplings © Fotolia/Andreas Haab/2010

1 kg berries and cherries,

300 ml elderberry juice,

300 ml grape juice,

1 thumbnail-sized piece of ginger (10 g), 

cinnamon powder

 

Preparation:

Wash fresh berries, remove chalice leaves,

wash cherries, remove stems and seeds, or make frozen berries and cherries thaw.

Peel ginger, cut into small pieces and heat with the berries, cherries, elderberry juice and grape juice, but do not let it boil. 

Puree the soup and serve with the ice cream. Sprinkle with cinnamon.

 

Extra tip: 

Serve the cold soup with snowdumplings:

2 egg whites, 1 tbsp sugar, 1 tbsp lemon juice.

Beat the egg whites stiffly, gradually adding the sugar and lemon juice. 

Bring little water to the boil in the large saucepan, turn off heat. 

Remove from the ice cream with two tablespoons of cams and place on the water, which is no longer boiling but still very hot. 

Close and let it pull briefly.

 

Per person (with snowdumplings): about 192 kcal (= 805 kJ), 7 g protein, 1 g fat, 34 g carbohydrates, 11 g fiber

Recommended Products:

If you love soup, then this book is designed just for you as you rebuild a better lifestyle and create tasty, healthy meals from home with convenience and ease in mind.

This Soga soup kettle is an excellent addition to any restaurant, catering service, or buffet line that needs to hold soup, gravies, stews at food-safe serving temperatures.