Dietary soups – recipes with photos. How to cook light vegetable or chicken dishes for diet and weight loss

The content of the article

Hot first courses should be present in the diet of every person, even losing weight or suffering from diseases of the digestive system. The only thing in such situations is to figure out how to create soups that will not overload the digestive tract and will not be saturated with fats. What recipes are worth exploring?

How to make weight loss diet soup

First of all, you need to pay attention to the interpretation of the word “diet” – depending on what it is, a menu is formed. The main nuances:

  • If the diet is due to gastritis, pancreatitis, cholecystitis, etc., spices, meat ingredients, some vegetables are excluded.
  • If you need to lose weight at a natural pace (through proper nutrition), calorie and fat content are mainly reduced.
  • If a menu is made for a child, you need to figure out how to cook a light soup that does not overload the digestive tract and does not contain allergens (for the smallest).

Fat burning

In such a diet dish, the key bet is not only on calories, but also on a special selection of ingredients that will have the following properties:

  • diuretic;
  • accelerating metabolism;
  • laxatives;
  • regulating lipid metabolism.

The recipe for a dietary fat-burning dish may involve the use of hot spices: they facilitate the absorption of fats, positively affect the figure. Cayenne pepper, ginger, curry are the most popular and often used for diet foods. However, you can even take a simple mixture of ground peppers: black, pink, white – this will also give an effect, although less pronounced. Useful and garlic with onions. With increased acidity of the stomach and excessive bile secretion, they are prohibited.

Successful options for fat-burning soups, which at the same time can be low-calorie:

  • Bonn. It is prepared on the basis of white cabbage, onions (4-5 pieces per fork), celery stalks and parsley. Boiled without salt, but using curry. With the exception of celery, the proportion of parsley increases.
  • Onion. Empty, cooked on a finely chopped onion, with the addition of dill.

Low calorie

Such dishes in their composition are very gentle on digestion, therefore, they are well suited for baby food, and for diseases of the stomach, liver, gall bladder. However, prescriptions still need to be selected, focusing on medical indications. Dietary soups with reduced calorie exclude fats and do not allow the combination of protein with heavy carbohydrates (cereals, vermicelli, potatoes). Mostly look like lean.

You can cook low-calorie soup only on such broths:

  • vegetable;
  • fish;
  • chicken (skin is removed, bones are eliminated).

Hearty, but low-calorie first-course ideas:

  • Pumpkin It is often prepared as cream soup, but without cream: only pumpkin pulp, grated carrots, a couple of onions. After cooking, the ingredients can be ground in mashed potatoes..
  • Bean. A classic vegetable soup based on onion broth, boiled red beans, tomatoes, bell peppers, a little brown rice.
  • Kefir. It is used for a fasting day, it does not boil: grated fresh cucumbers with chopped herbs are poured with low-fat (1-1.5%) kefir, the soup is infused for half an hour. Consumed cold.

Fish ear


Nutritionists note that food for weight loss is characterized by an interesting feature – it does not need to be long and difficult to cook. From this position, recipes for light soups are not only algorithms for creating low-calorie dishes, but also the idea of ​​a quick lunch, which does not take extra effort. Note the time that you will spend on preparing any of the recipes listed below, and the result of this test will pleasantly surprise you. According to the culinary photos, it’s impossible to say that all these dishes were created in haste.

Of zucchini

If you recall the most healthy and light vegetables, which are highly nutritious, zucchini comes to mind first. With them you can make any low-calorie dish, including the first. How to cook vegetable soup puree diet on a squash basis? Choose young vegetables – you don’t have to cut seeds out of them, and the soup after grinding products will turn out to be especially tender. For greater softness, you can add potato or a couple of spoons of any starch.


  • petioles of celery – 3 pcs.;
  • young zucchini;
  • carrot;
  • potato;
  • spice;
  • water – 1.9 l.

Cooking method:

  1. Chop all the vegetables into small cubes.
  2. When the water boils, pour them there. Cook until soft potatoes under the lid over medium heat.
  3. Remove from stove, cool slightly..
  4. Grind with a blender, season.
  5. Bring to a boil again and serve..

Zucchini soup


The fastest way to cook such a dish is to use a ready-made frozen mixture of vegetables, boiling it with enough water and seasonings. If you don’t take potatoes, you can even throw a little cereal or noodles here – it will turn out satisfying, but low-calorie. Dietary vegetable soup can be cooked with anything, but the most famous is spinach with celery..


  • lemon – 1/2 pcs.;
  • celery stalks – 2 pcs.;
  • spinach – 180 g;
  • green onion;
  • large tomatoes – 2 pcs.;
  • olive oil.

Cooking method:

  1. Lightly grease the pan with oil, fry chopped celery with green onions.
  2. Pour this mass into a pot of boiling water, add chopped spinach.
  3. Scale tomatoes, grate, put into broth.
  4. Boil for 10-12 minutes after boiling again.
  5. Add lemon juice, turn off the stove, leave the first under the lid for insisting.

Vegetable soup in a plate


This healthy tasty dish will fit well into any menu, including children’s. The classic chicken breast soup involves cutting meat into strips or cubes, but this recipe is a little more interesting, as the photos prove – you will need to wind the minced meat and make meatballs. Similarly, you can use a turkey. Tomato paste choose natural, without salt, oil and artificial additives, or just rub the pulp of fresh tomato.


  • chicken breast;
  • onion – 1/2 pc.;
  • paprika, salt;
  • carrot;
  • tomato paste – 1 tbsp. l .;
  • water – 1.8 l.

Cooking method:

  1. Twist the breast and skinless bones twice with a meat grinder. Salt the minced meat, add a pinch of paprika. Make small meatballs.
  2. Throw chopped onions, carrot slices into boiling water.
  3. After 4-5 minutes add chicken meatballs there.
  4. Boil for about a quarter of an hour, then put tomato paste in it.
  5. Stir, simmer another 2-3 minutes, serve.

On chicken stock


Sweet, fragrant, soft, with such a sunny color, uplifting – a pumpkin is worthy of presence even on the table of a losing weight person. It is not worth using it daily for food, but you can make diet pumpkin soup a couple of times a week. Choose round varieties – their flesh keeps its shape better, but due to friability during pureeing it becomes absolutely uniform. Too obvious sweetness, as in nutmeg varieties, they are deprived.


  • pumpkin – 400 g;
  • carrots – 2 pcs.;
  • onion – 1/2 pc..
  • milk – half a glass;
  • Sweet pepper.

Cooking method:

  1. Dice the pumpkin pulp. Arrange on a baking sheet, cover with foil. Bake for 20-25 minutes at 170 degrees.
  2. Grind pumpkin with a blender.
  3. Combine the resulting mashed potatoes with grated carrots, chopped pepper and onions.
  4. Bring to a boil, cook for 6-7 minutes.
  5. Use a blender again.
  6. Add milk, mix, cook soup for another 3-4 minutes.


On chicken stock

Fatty meat is not recommended for those who want to lose weight, but animal protein is still used for diet broths – chicken or turkey are taken for this purpose. If you cook the soup without the bird itself, but only on the water where it was prepared, you get a very light but nutritious dish. It is allowed to make dietary vegetable soup on chicken broth even with cereals or noodles – it is better if it is buckwheat, rice, and not wheat.


  • chicken fillet – 150 g;
  • green beans – 200 g;
  • buckwheat noodles (soba) – 50 g;
  • bulb;
  • carrot;
  • ground pepper.

Cooking method:

  1. Halve the onions in boiling water.
  2. After 10 minutes (the broth should continue to boil) add the washed fillet, and eliminate the onion.
  3. Cook for 45 minutes. Take out the meat, remove.
  4. Fill green beans, grated carrots.
  5. After another 4-5 minutes add the broken noodles. Cook for 20-22 minutes, pepper before turning off the stove.

Broth with vegetables

From broccoli

Light, with a pleasant creamy texture and appetizing green color, with a sweetish flavor – this almost French soup will make you reconsider your views on cabbage. The recipe is great for diet and weight loss, and nutrition to restore the functions of the digestive tract. In the photo, broccoli puree diet is not inferior to classic bold versions.


  • beef – 100 g;
  • bulb;
  • broccoli – 500 g;
  • Bay leaf;
  • processed cheese – 50 g;
  • ground white pepper.

Cooking method:

  1. Pour the beef with water, after boiling, remove and transfer to a new pan.
  2. Again, pour fresh water. Boil for half an hour, periodically removing foam.
  3. Add pepper, bay leaf, onion chopped in half rings.
  4. After half an hour, remove the meat, chop with a knife, lower it back.
  5. Introduce broccoli inflorescences, cook until soft.
  6. Before serving, puree with a blender, stir in grated cream cheese.

Green Broccoli Cream Soup


Tasty, delicate, starchy, nutritious, not dangerous in calories – all this perfectly characterizes diet pea soup. It is cooked in vegetable broth, does not have heavy components, so it does not harm weight loss. For problems with the intestines, it is better to refuse such a dish. If you do not count calories, it can be served with rye crackers, but with a strict diet they are excluded.


  • split peas – 2/3 cup;
  • bulb;
  • carrot;
  • fresh greens;
  • clove of garlic;
  • ground black pepper;
  • celery root – 1/2 pcs.;
  • rye bread with bran – 70 g.

Cooking method:

  1. Soak the peas in the evening, rinse several times in the morning.
  2. Dice celery root, chop onion finely. Fry in a dry pan.
  3. Grate carrots and garlic, mix. Let stand.
  4. Pour peas in cold water, cook after boiling for 30-35 minutes.
  5. Add celery with onions. After 10-12 minutes – carrot and garlic mass. Cook another 15 minutes.
  6. Season with pepper, fresh herbs.
  7. Cut the bread into cubes, dry in a pan. Sprinkle them with the finished dish when serving.

the first of dry peas in a plate


Most of the dishes of this type involve the use of only light vegetables – cabbage, zucchini, peppers, etc. Mushrooms for dietary soups are rarely taken, as they are difficult to digest. With gastrointestinal diseases, they are unacceptable, and when losing weight, they are not combined with meat. Dietary soup with mushrooms may include cereals, but in a very small amount.


  • champignons – 240 g;
  • buckwheat – half a glass;
  • bulb;
  • bell pepper yellow;
  • greenery.

Cooking method:

  1. Rinse the champignons, cut into slices.
  2. Pepper seed deprived, chopped into strips.
  3. Boil water (1.7-2 l), put half of the onion there. Cook for 10-12 minutes, remove it, discard.
  4. Pour mushrooms, cook for a quarter of an hour, removing foam – the broth will be cleaner.
  5. Add washed buckwheat. After 20 minutes, introduce the chopped half of the onion, pepper.
  6. When the cereal boils, season with chopped herbs and serve.

champignon with vegetables


Even children like this dish, since the key product has a pleasant sweetness that makes the soup look like a healthy dessert. If you add a little tomato paste or fresh tomatoes here, and after cooking use a blender, you will get a delicious dietary cauliflower puree soup. Fans of dense crunchy slices in hot dishes can omit the grinding phase of products.


  • cauliflower – 400 g;
  • clove of garlic;
  • carrot;
  • a bunch of parsley;
  • ground pepper;
  • nutmeg – at the tip of a knife.

Cooking method:

  1. Heat a dry pan, fry chopped garlic with nutmeg on it.
  2. Fill a small pot (1.5-1.7 L) with water. When it boils, drop the cabbage divided into inflorescences there.
  3. After 5-6 minutes add grated carrots, roasted garlic. Cook for 15-17 minutes under the lid.
  4. Pepper, introduce torn parsley.
  5. Grind the contents of the pan with a blender and bring to a boil again. If there is too much fluid, cook another 10-15 minutes with a strong burner power.


In a slow cooker

With this kitchen technique you can make the same mouth-watering, tasty, hot soup, as on the stove, without even changing the recipe. All options of dishes listed above can be adapted, or choose a new one. Lentil dietary soup in a slow cooker is a good way to try this way of working and a recipe not yet considered. If desired, bean or pea can be cooked similarly..


  • lentils – a glass;
  • potatoes – 2 pcs.;
  • bulb;
  • water – 1.5 l;
  • Bay leaf;
  • carrot.

cooking aids:

  1. Sprinkle chopped onions and grated carrots into the multicooker bowl, add half a glass of water. Cook on the “stew” 10-12 minutes.
  2. Add cubes of potatoes, lentils washed several times.
  3. Pour the remaining water, toss the bay leaf.
  4. Cook on the “soup” mode for about an hour, let stand for another 15 minutes, leaving the lid closed.

Thick Lentil Chowder

Cooking Secrets

The general nuances of the selection of recipes and combinations of components for such dishes were disclosed above. However, you need to take into account a few more nuances that affect the outcome. Professionals tell how to prepare the right diet foods for weight loss:

  • Try to reach the maximum reduction in the amount of salt, if you can’t completely refuse.
  • Do not cook for the future. If more than you need to be cooked, you should freeze it immediately, but do not let the dish live in the refrigerator for a week.
  • If you had to use non-dietary meat, change the water during cooking three times – the calorie content will greatly decrease.
  • Try less often to use beets, corn, potatoes for a diet dish: they are very useful, but their glycemic index rises when cooking.
  • For satiety, the vegetable soup can be supplemented with a boiled egg, but without the yolk.
  • Those who are trying the dish with celery for the first time are recommended to make a small portion for the sample – this is a very specific dietary product..
  • Any soup with potatoes can be cooked without it by introducing Jerusalem artichoke root – such diet recipes are popular among diabetics.

Learn some recipes on how to make Bonn slimming soup..

Rate article
Tips on any topic from experts
Add comment

By clicking the "Submit comment" button, I consent to the processing of personal data and accept privacy policy