Lean soups that you'll want to cook all the time

Lean soups

MustHub has prepared great recipes for lean soups for you, so that your fast is delicious and healthy.

1. Solyanka

How to make soup

Ingredients:

• 400 g sauerkraut;
• 2-3 tablespoons vegetable oil;
• 1 large onion;
• 2-3 tablespoons tomato paste;
• 2 pickled cucumbers;
• 2 liters of vegetable broth;
• 1-2 teaspoons capers;
• Can of green pea;
• 4-5 olives (preferably with lemon);
• 2-3 cloves of garlic;
• 0.5 bunch coriander;
• Salt, pepper – to taste.

How to cook:

• Pour the sauerkraut with boiling water. After a few minutes, drain the water, carefully squeeze the cabbage. In a large frying pan, heat the vegetable oil. 
• Add the cabbage and simmer over medium heat for about 10 minutes, stirring constantly. Let the cabbage brown slightly. Add the finely chopped onion and simmer for another 5 minutes.
• Add tomato paste and cucumbers, cut into small cubes, warm up for another 2-3 minutes until a strong pleasant aroma appears.
• Pour in the broth and bring to a boil over medium-high heat. Cook for 10 minutes. Wash the capers, cut the olives into rings. Add to the soup and cook for another 5 minutes.
• Put the crushed garlic and finely chopped coriander in a hodgepodge, add salt and pepper to taste. Bring to a boil, remove from heat and cover with a lid.
• Let it brew for at least 30 minutes.

2. Thick soup with lentils

Lentil Soup

Ingredients:

• 1 large eggplant;
• 1 red bell pepper;
• 1 green bell pepper;
• 1 onion;
• 4 garlic cloves;
• 2 tablespoons olive oil;
• 1 can (450 g) of tomatoes in their own juice;
• 200 g red lentils;
• 1 teaspoon cumin;
• 1 l vegetable broth;
• Salt, pepper – to taste;
• 0.5 bunch coriander or parsley-for decoration

How to cook:

• Cut the eggplant into small cubes, add salt and put it on a paper towel. Leave for 30 minutes, then rinse with cold water and dry.
• Heat the oven to 220°C. Cut the peppers and onions into small cubes. Finely chop the garlic. Place the pepper, onion, garlic and eggplant on a greased baking sheet with olive oil (1 tbsp). 
• Top with the remaining oil and mix. Bake the vegetables for 20-30 minutes, until golden brown. In a large saucepan, add the tomatoes, washed lentils and cumin, previously crushed in a mortar. 
• Add to the broth and bring to a boil over medium-high heat.
• Reduce the heat, cover and cook for 20-30 minutes until the lentils are ready.
• Add the baked vegetables, salt, pepper and mix. Serve with chopped herbs.

3. Vegetable Noodle Soup

Noodle Soup

Ingredients:

• 1 medium onion;
• 1 tablespoon olive oil;
• 0.5 teaspoon dry thyme;
• 3 medium carrots;
• 2 celery stalks;
• 2.5 liters of vegetable broth;
• 1 bay leaf;
• 1 cup small noodles;
• Salt, pepper – to taste;
• Fresh dill or parsley-for decoration

How to cook:

• In a large saucepan, heat the olive oil over medium heat. Fry the onion for 5 minutes until golden brown. Add the thyme and stir.
• Cut the carrots and celery into any shape. Add to the onion and fry for 1-2 minutes. Pour in the broth and bring to a boil over medium-high heat. 
• Put a bay leaf in the soup, reduce the heat to medium. Add the noodles and cook for about 10 minutes until al dente (depending on the variety).
• Add salt and pepper to taste. Sprinkle with herbs and serve.

4. Mushroom soup with sauerkraut

In the post-Lent days, prepare a delicious mushroom soup

Ingredients:

• 7-9 dry porcini mushrooms;
• 0.5 liters of warm water;
• 1 tablespoon vegetable oil;
• 2 medium onions;
• 500-700 g sauerkraut;
• 2 liters of vegetable or mushroom broth;
• 1 large potato;
• 1 bay leaf;
• Pepper peas – to taste;
• dill – to taste;
• 4 garlic cloves;
• Salt – to taste.

How to cook:

• Soak the mushrooms in warm water for 30 minutes. Strain the water and set it aside. Cut the mushrooms into small cubes. In a frying pan, heat the vegetable oil. 
• Fry the finely chopped onion for 5 minutes. Add the cabbage to the onion, reduce the heat and simmer for 15 minutes. Add the mushroom water, mushrooms and diced potatoes to the broth. 
• Cook for 10-15 minutes. Add the bay leaf, pepper, salt, and cook for another 10 minutes. In a saucepan with soup, put the cabbage and onion, bring to a boil. 
• Add dill and finely chopped garlic. Remove from the heat and cover with a lid. Ideally, before serving, the soup should be infused for 12 hours. 

5. Spicy vegetable soup with rice

Lean soups

Ingredients:

• 1 large onion;
• 2 tablespoons olive oil;
• 2-3 cloves of garlic;
• 2 medium carrots;
• 2 celery stalks;
• 2 teaspoons dry thyme;
• 0.5 tsp dry chili pepper;
• 3 leeks;
• 2.5 l vegetable broth;
• 1 can (450 g) of tomatoes in their own juice;
• 2-3 tablespoons of rice;
• Salt, pepper - to taste;
• 1 tablespoon lemon juice

How to cook:

• In a large saucepan, heat the olive oil over medium-high heat. Finely chop the onion and spasseruy for 5 minutes, add the finely chopped garlic and fry for another 1 minute.
• Add the carrots and celery, randomly chopped, thyme, chili pepper and chopped leek rings. Keep on the heat for 3-4 minutes, stirring constantly.
• Pour in the broth, tomatoes along with the liquid (if they are whole, cut them) and washed rice. Bring to a boil and reduce the heat to medium-low. Cook for about 30 minutes. Add salt, pepper and lemon juice.