The best slimming soups

Simmering instead of boiling

Soup must never be cooked too hot! Let soups, stews and broths simmer at a temperature of approx. 75-95°Celsius. When the water starts bubbling, you should reduce the temperature.

The correct quantities

If you want to spoil your guests with a homemade soup, you should calculate at least 400 milliliters of liquid per person. Also about 300 grams of vegetables and depending on the soup 200 grams of meat. The right amount is also important when it comes to seasoning. The guideline is 10g of salt per liter of liquid. Better to taste and add salt at the end! In addition, herbs such as rosemary, thyme, bay leaves, coriander or parsley are ideal for rounding off the taste of the soup.

Fresh or frozen?

The basis of every good soup consists of vegetables. You can use both frozen and fresh products because, as studies have shown, the vitamin and nutrient content of frozen vegetables is no lower than that of the fresh variety. When cooking fresh vegetables, also cook the stalks and skins, as these give the soup even more flavor. Simply add to the pot in a tea infuser or sieve.

In addition, each soup is based on a broth that you can quickly and easily prepare yourself. Here is a simple recipe for vegetable broth .

Prepare the meat properly

If the soup recipe isn’t specific, there are two ways you can prepare the meat for your soup. The cooking time of the meat depends on the quantity. In general, cook for about 2 hours per kilogram. Putting it to the test: pierce the meat with a long fork; if the fork just slips out again, the meat is done; if it gets stuck, let it simmer.

1. Sear the meat and then add hot water – this creates wonderful roasted aromas that give the soup a strong taste.
2. Put the meat in the cold water and then slowly heat it up – the pores of the meat remain open and a clear broth with an intense taste is created.

Freeze soup and stew

You can easily store your homemade soups and stews in the freezer for several weeks. So that no nutrients are lost, you should fill the soup in portions very quickly after cooking and freeze it immediately.

It is best to let the soup thaw slowly at room temperature and sprinkle it with a few fresh herbs before serving.

Why does soup go sour?

When soup goes bad, it tastes sour. This usually happens when bacteria have gotten into the soup and have multiplied. This can happen in different ways. You can avoid getting sour by

• never dips the tasting spoon into the soup a second time,
• always put fresh herbs on the plate first and not in the pot after the cooking time,
• wiping the lid of the pot in between so that no condensation, which may be contaminated with bacteria, can drip into the soup,
• Bring the soup from the fridge back to the boil briefly before freezing and leave to cool in small containers.

ingredients

For 2 servings:

• 500 g nutmeg pumpkin
• 200 g Pastinaken
• 1 tbsp olive oil
• 850 ml vegetable stock
• salt
• pepper from the grinder
• Nutmeg, freshly grated
• 1 clove of garlic
• 3 beets (pre-cooked)
• 1 tbsp honey
• 2 EL Balsamic-Essig
• 1 bunch of watercress
• 100 g fresh goat cheese

preparation

1. Peel, deseed and dice the pumpkin. Peel the parsnips, cut into small pieces. Heat half the oil in a pan, sauté the vegetables in it. add stock. Boil everything. Season with salt, pepper and nutmeg. Cook for about 12 minutes.
2. Peel and chop the garlic. Cut the beets into strips. Mix in the garlic, honey, vinegar and remaining oil. Spice up. Wash watercress. puree soup. Stir in cream cheese. Pour soup into bowls. Serve with beetroot and cress.

approx. 35 minutes – per serving 350 kcal, fat: 14 g

ingredients

For 2 servings:

• 1 onion
• 300 grams of carrots
• 300 g chicken fillet
• 300g canned tomatoes
• 1 tbsp olive oil
• salt
• pepper from the grinder
• 1 cinnamon stick
• 4 Kardamomkapseln
• 600 ml vegetable stock
• 3 fresh figs
• 80 g Couscous

preparation

1. Peel onion and carrots. dice onion. Slice the carrots. Rinse the chicken and pat dry, cut into strips. Mash the tomatoes while they are still in the can with a fork.
2. Heat olive oil in a pot. Sauté onion in it. Add meat and fry. Spice up. Add the carrots, cinnamon and cardamom and sauté briefly. Add the tomatoes and stock to the meat. Bring to the boil, cook for about 10 minutes.
3. Wash figs, cut into wedges. Add to the soup. Cook for about 5 minutes. Pour 150 ml of boiling salted water over the couscous and allow to swell. Season the soup to taste and serve with couscous.

approx. 35 minutes – per serving 450 kcal, fat: 9 g

For 2 servings:

• 400 g frozen peas
• 1 can of chickpeas
• 2 spring onions
• 300 g cherry tomatoes
• 150 g Lammfilet
• 1 tbsp olive oil
• salt
• pepper from the grinder
• 1 bay leaf
• 500 ml vegetable stock
• 1/4 bunch of tarragon

preparation

1. thawing peas. Drain chickpeas. Clean the spring onions, cut into slices. Wash and quarter the tomatoes. Rinse lamb fillet, pat dry. Cut into stripes. Heat olive oil in a pot. Fry the lamb in it. Spice up.
2. Add the peas, chickpeas, spring onions, bay leaf and tomatoes. Pour in the vegetable stock. Everything on – boil and boil for about 15 minutes. Pluck off the tarragon leaves, cut into small pieces and sprinkle over the soup.

approx. 30 minutes – per portion 470 kcal, fat: 10 g

ingredients

For 2 servings:

• 500 grams of potatoes
• 400 g white cabbage
• 1 parsley root
• 1 l vegetable stock
• 1 tsp cumin seeds
• salt
• pepper from the grinder
• 1/2 bunch of flat-leaf parsley
• 125 g sour cream

preparation

1. Peel potatoes and cut into cubes. Cut the white cabbage into pieces, wash and drain well. Peel and finely chop the parsley root. Boil the vegetable stock with cumin. Add cabbage, potatoes and parsley root. Season with salt and pepper. Cook everything for about 15 minutes.
2. Wash the parsley, pluck off the leaves and chop. Mix the sour cream with the parsley. Season with salt and pepper. taste the soup. Pour the cabbage stew into bowls and serve with parsley cream.

approx. 25 minutes – per serving 430 kcal, fat: 16 g

ingredients

For 2 servings:

• 3 shallots
• 1 piece of fresh ginger
• 1 clove of garlic
• 250 g Zucchini
• 240 g bamboo shoots (can)
• 1/2 stick of lemongrass
• 400 g spinach leaves
• 1 tbsp soybean oil
• 1 l vegetable stock
• 125 g Asian noodles
• salt
• pepper from the grinder
• 1/4 bunch basil

preparation

1. Peel shallots, ginger and garlic. Cut everything into thin slices. Wash zucchini, cut in half lengthways and slice. Drain the sprouts. Wash lemongrass, cut in half. Sort, wash and coarsely chop the spinach.
2. Heat soybean oil in a saucepan. Sauté the shallots, ginger and garlic in it. Add zucchini and lemongrass, sauté briefly. Spice up. Pour in the vegetable stock, bring to the boil. Cook everything for about 5 minutes.
3. Stir in the spinach and cook for about 5 minutes. Cook noodles in salted water for about 5 minutes until al dente. pour off. wash basil. Divide into bowls with noodles. Taste the soup and pour it on.

approx. 30 minutes – per serving 410 kcal, fat: 10 g

ingredients

For 2 servings:

• 1 clove of garlic
• 2 shallots
• 300 grams of carrots
• 250g sweet potato
• 1 green pepper
• 200g Pineapple
• 1 small chili
• 1 tbsp olive oil
• 400 g coconut milk
• 400 ml vegetable stock
• salt
• pepper from the grinder
• 80 g Jasmine

preparation

1. Peel and dice the garlic and shallots. Peel and slice the carrots and sweet potato. Halve the peppers, deseed and cut into strips. Peel and dice the pineapple. Deseed and chop the chili.
2. Heat olive oil in a pot. Sauté the garlic, shallots and chili in it. Add vegetables and sauté. Add coconut milk and vegetable stock. Bring everything to a boil and cook for about 10 minutes. Cook the rice in salted water. Add pineapple to the curry. Spice up. Cook for another 5 minutes. Serve with rice.

approx. 35 minutes – per portion 480 kcal, fat: 6 g

ingredients

For 4 people:

• 600 g of savoy cabbage
• 200 g Sellerieknolle
• 2 parsley roots
• 1 tbsp olive oil
• 1 l vegetable broth (instant)
• nutmeg (freshly grated)
• salt
• pepper from the grinder
• 1/2 bunch of flat-leaf parsley

preparation

1. Wash, trim and chop the cabbage. Peel the celery and parsley roots. Dice the celery. Slice the parsley roots. Heat oil in a pot. Sauté the vegetables in it for about 2 minutes.
2. Add broth. Bring to the boil and let everything cook for about 12 minutes. Season with nutmeg, salt and pepper. Wash and dry the parsley. Pick and chop leaves. Serve the soup sprinkled with it. This goes well with Tyrolean Schüttelbrot.

ingredients

For 4 people:

• 2 tbsp peanuts
• 4 sweet potatoes (sweet potatoes)
• Jodsalz
• 2 cm fresh ginger
• 2 tbsp peanut butter
• pepper from the grinder
• 1 bunch of fresh coriander

preparation

1. Roast the nuts in a pan without fat. Put aside. Peel sweet potatoes, dice. Boil in 500ml salted water for 10 minutes. puree.
2. Peel and finely dice the ginger. Stir in the peanut butter. Spice up. Rinse the coriander, shake dry, pluck off the leaves. Serve the soup in bowls. Sprinkle with roasted peanuts and coriander leaves.

ca. 30 Minuten – pro Person 240 kcal, E 6 g, F 7 g, KH 38 g, Cholesterin 0 mg

ingredients

Contains vitamin B6 for the nerves and for the formation of the feel-good substance serotonin

For 4 people:

• 80 g Cashewkerne
• 2 shallots
• 2 carrots
• 1 stick of celery
• 1 Broccoli
• 1 tbsp olive oil
• Jodsalz
• pepper from the grinder
• 1 pair of chicken breasts
• 1 piece of ginger
• 1 can of coconut milk
• 1 small green chilli

preparation

1. Roast the cashew nuts in a saucepan. Remove. Peel shallots, dice. wash vegetables. Cut carrots into strips and celery into rings. Break up broccoli. Heat oil, sauté shallots in it. Add the vegetables and deglaze with 600 ml water. Spice up.
2. Rinse the chicken breast, pat dry and cut into strips. Pour into the pot and cook for 20 minutes. Peel and finely dice the ginger. Pour into the saucepan with the coconut milk and allow to steep briefly. Deseed the chili pepper and cut into fine rings. Pour over the soup with the cashew nuts.

ca. 35 Minuten – pro Person 290 kcal, E 9 g, F 14 g, KH 10 g, Cholesterin 15 mg

ingredients

Provides vitamin D, which is scarce in winter and also helps the immune system

For 4 people:

• 1 shallot
• 500 grams of carrots
• 1 tbsp olive oil
• 800 ml vegetable broth
• 3 apples
• Jodsalz
• pepper from the grinder
• 1 TL Meerettich
• 1 slice of black bread
• 1 TL Butter
• ground cinnamon
• 4 tsp sour cream

preparation

1. Peel and dice the shallot. Peel carrots, cut into rings. Heat the oil and sauté the shallot. Add carrots and broth. Boil 15 minutes. Wash, quarter and core the apples. Add to the soup and puree. Spice up.
2. Stir in horseradish. Cut bread into strips. Melt butter in a pan. Toast the bread until crisp, sprinkle with cinnamon and drain on paper towels. Serve soup with croutons and 1 tsp sour cream per plate.

ca. 30 Minuten – pro Person 220 kcal, E 4 g, F 16 g, KH 15 g, Cholesterin 33 mg

ingredients

The fat metabolism is boosted by the contained vitamin B12

For 4 people:

• 100 g brine prawns (uncooked and frozen with shell)
• 1⁄2 leek
• 1⁄2 Pastinake
• 1 clove of garlic
• 1 tbsp olive oil
• 1 Dose Tomatoes
• Jodsalz
• pepper from the grinder
• Tabasco
• 200 g Zanderfilet
• 1 bunch of basil

preparation

1. Defrost shrimp. Cut and wash the leek. Peel the parsnip and garlic and cut into slices. Heat oil in a pot. braise vegetables. Deglaze with the juice of the tomatoes. Roughly chop them, then add them to the pot. Spice up. Boil 20 minutes.
2. Peel shrimp. Cut the back lengthways and remove the intestines. Rinse and dice zander. Cook both for the last 10 minutes. Wash the basil, shake dry and add whole leaves to the soup.

ca. 30 Minuten – pro Person 110 kcal, E 16 g, F 4 g, KH 3 g, Cholesterin 70 mg

ingredients

Plenty of niacin helps the liver fight off free radicals

For 4 people:

• 1 leek
• 1 onion
• 1 clove of garlic
• 20 g celeriac
• 100 g floury potatoes
• 40 g Gorgonzola
• 1 tbsp olive oil iodized salt
• pepper from the grinder
• Juice of 1⁄2 lemon
• 1⁄8 l white wine
• 150 g Creme fraiche
• 4 sprigs of thyme

preparation

1. Cut the leek into rings and wash. Peel and dice the onion and garlic. Peel and finely dice the celery and potatoes. Cut the gorgonzola into cubes.
2. Heat oil in a pot. Sauté leek and onion in it. Add the rest of the vegetables. Deglaze with 600 ml of water. Spice up. Boil 20 minutes. Remove from the stove and puree. Add lemon juice and wine. Stir in the crème fraîche. Pour hot soup into plates. Insert the Gorgonzola cubes and let them melt slightly. Rinse the thyme, shake dry and strip the leaves from the stem against the grain. Put on the soup.

ca. 30 Minuten – pro Person 300 kcal, E 7 g, F 23 g, KH 10 g, Cholesterin 57 mg

ingredients

For 4 people:

• 500 grams of potatoes
• 500 grams of Brussels sprouts
• 1 tbsp olive oil
• 1.2 l vegetable stock (instant)
• 60 g Italian hard cheese
• 100 g Ricotta
• salt
• pepper from the grinder
• 2 tablespoons sliced ​​almonds
• 5 sprigs of marjoram

preparation

1. Wash, peel and dice the potatoes. Wash and trim Brussels sprouts. Set aside some leaves. Halve the remaining Brussels sprouts. Heat oil in a pot. Sauté the potatoes and halved Brussels sprouts for about 5 minutes. Pour in the broth. Boil and cook for about 10 minutes.
2. Preheat the oven to 200 degrees (180 degrees for a fan oven). Coarsely grate the cheese and place in portions on a baking tray (lined with baking paper). Bake in the oven for about 6 minutes until golden brown. puree soup. Stir in the ricotta. Spice up.
3. Briefly blanch the Brussels sprouts in boiling water. Roast the almonds without fat. Wash the marjoram, shake dry and pluck off the leaves, add to the soup. Taste again. Sprinkle the soup with almonds and sprouts. Serve with Parmesan crackers.

ca. 40 Minutes – per Person 320 kcal, Fat: 15 g

ingredients

For 4 people:

• 1 cauliflower (approx. 500 g)
• 300g sweet potatoes
• 100 g cherry tomatoes
• 1 tbsp olive oil
• 1 l vegetable broth (instant)
• 4 Kardamomkapseln
• 1 EL Senfkörner
• 1 tsp ground cumin
• salt
• pepper from the grinder
• 3 tbsp pistachio nuts
• 100 g Naturjogurt

preparation

1. Wash and trim the cauliflower and divide into florets. Peel and chop the sweet potatoes. Wash and halve tomatoes. Heat oil in a pot. Sauté vegetables in it for about 5 minutes. Pour in the broth. Add cardamom pods, mustard seeds and cumin to the soup.
2. Bring to the boil and cook with the lid on for about 12 minutes. Season with salt and pepper. Roughly chop the pistachios. Roast in a pan without fat. Mix yoghurt with pistachios. Season with salt and pepper. Season the soup again and serve with yoghurt.

ca. 40 minutes – per person 200 kcal, Fat: 8 g

ingredients

For 4 people:

• 400 g white turnips
• 400 g Hokkaido pumpkin
• 3 onions
• 2 tbsp olive oil
• 800 ml vegetable stock (instant)
• salt
• pepper from the grinder
• 100 g brown mushrooms
• 2 tablespoons sliced ​​almonds
• 200 ml white wine

preparation

1. Peel and eighth beets. Wash and deseed the pumpkin and cut into wedges. Peel and chop 2 onions. Heat 1 tbsp oil in a saucepan. Sauté onions in it until translucent. Add beets and squash and sauté for about 5 minutes. Deglaze with broth. Bring to the boil and cook for about 12 minutes. Season with salt and pepper.
2. Clean mushrooms. Peel the onions and cut both into slices. Heat the remaining oil in a pan. Fry the mushrooms and onions in it for about 5 minutes until golden brown. Roast the almonds without fat. add wine to the soup. Taste again. Sprinkle with almonds and serve with mushroom and onion mixture.

ca. 45 minutes – per person 180 kcal, Fat: 10 g

ingredients

For 4 people:

• 150 g Bulgur
• salt
• 800 g white cabbage
• 2 onions
• 2 small apples
• 1 tbsp olive oil
• 1 l vegetable broth (instant)
• 3 sprigs of rosemary
• 150 g fresh cream
• pepper from the grinder

preparation

1. Boil the bulgur with 200 ml of salted water and leave to swell for about 12 minutes. Wash, trim and cut cabbage into pieces. Peel and chop the onions. Wash, core and dice the apples. Heat oil in a pot. Sauté onions in it until translucent. Add the cabbage and half the apples and sauté briefly.
2. Pour in the broth, bring everything to the boil and let it cook for about 8 minutes. Wash the rosemary, shake dry and pluck off the needles, chop if desired. Stir in the crème fraîche and rosemary. Season with salt and pepper. Sprinkle the soup with the remaining diced apples and serve with bulgur.

ca. 35 Minutes – per Person 340 kcal, Fat: 16 g

ingredients

For 4 people:

• 1/2 bunch basil
• 50 grams of pine nuts
• 2 cloves of garlic
• 30 g Italian hard cheese
• 65 ml olive oil
• salt
• pepper from the grinder
• 200 g spinach leaves
• 1 leek
• 400 g Zucchini
• 1 l vegetable broth (instant)
• 200 g Spaghetti

preparation

1. Wash the basil, shake dry and pluck off the leaves. Roast the pine nuts without fat. Peel 1 clove of garlic and chop coarsely. Cut cheese. Blend in the garlic, basil, pine nuts and oil (leave 1 tbsp). Spice up.
2. Peel and chop the remaining garlic. Wash, sort and roughly chop the spinach. Wash and trim the leek and zucchini and cut into strips. Heat the remaining oil in a saucepan. Sauté the garlic in it for about 2 minutes. Add vegetables and broth.
3. Cook with the lid closed for about 10 minutes. Break the spaghetti twice. Cook al dente in salted water for about 7 minutes. Pour off and drain. Add noodles to soup. Taste and serve.

ca. 40 minutes – per person 500 kcal, Fat: 28 g

ingredients

For 4 people:

• 500 grams of carrots
• 1 tbsp sesame oil
• 300 grams of red lentils
• 700 ml vegetable stock (instant)
• 1 can of coconut milk (400 ml)
• 1 lime
• salt
• pepper from the grinder
• Curcuma
• 50 g fresh coconut
• 1/2 bunch mint

preparation

1. Wash, peel and chop the carrots. Heat oil in a pot. Sauté lentils and carrots in it for about 5 minutes. Pour in the broth and coconut milk and cook for about 10 minutes with the lid closed.
2. Squeeze the lime and add to the soup. Coarsely puree the soup. Season with salt and pepper. Flavor with turmeric. grating coconut. Wash mint and shake dry. Pick and chop the leaves. Serve the soup sprinkled with coconut flakes and mint. Serve with Indian naan bread.

ca. 30 minutes – per person 400 kcal, Fat: 10 g

ingredients

For 4 people:

• 150 g fragrant rice
• salt
• 4 shallots
• 400 grams of carrots
• 1/4 white cabbage
• 1 tbsp olive oil
• 1.2 l vegetable stock (instant)
• 2 bay leaves
• 0,1 g (1 Briefchen) Safranfäden
• 3 tablespoons whole almonds
• 3 persimmons
• pepper from the grinder

preparation

1. Cook fragrant rice in salted water for about 12 minutes. Peel and chop the shallots. Wash carrots, peel and cut into fine strips. Wash, trim and cut cabbage into pieces. Heat oil in a pot. Sauté the shallots, carrots and white cabbage for about 4 minutes.
2. Add broth, bay leaf and saffron. Bring to the boil and cook for about 10 minutes over medium heat. Chop the almonds and toast them in a pan without fat. Wash the persimmons, remove the stalk, cut into wedges and add to the soup. Cook for about 5 minutes. Now add rice to the soup. Season with salt and pepper. Serve soup sprinkled with almonds.

ca. 45 minutes – per person 350 kcal, Fat: 10 g

ingredients

For 4 people:

• 750 grams of potatoes

• 750 grams of carrots

• 1 large onion

• 3 tbsp olive oil

• 1 unwaxed lemon

• 50 grams of pine nuts

• a few sprigs of fresh thyme

• Jodsalz

• black pepper from the mill

preparation

1. Peel potatoes and carrots, wash and cut into pieces. Peel onions and cut them into fine pieces. Heat 1 tbsp olive oil in a large saucepan. Fry onion. Add potatoes and carrots, sauté and deglaze with 500 ml water. Simmer for about 25 minutes.
2. Rinse the lemon in hot water, pat dry and grate the zest. Roast the pine nuts in a coated pan until golden brown. Pluck the thyme leaves from the stems. Add 500 ml water, puree the vegetables. Season with 1 to 2 teaspoons lemon zest, salt and pepper. Sprinkle with 1 teaspoon each of thyme and pine nuts before serving. Drizzle over 1 teaspoon of olive oil.

ca. 30 Minuten – pro Person 350 kcal, E 9 g, F 13 g, KH 44 g, Cholesterin 0 mg

ingredients

For 2 servings:

• 250 grams of fennel
• 400 grams of cauliflower
• 150 grams of potatoes
• 1 l vegetable stock
• salt
• pepper from the grinder
• 50 g Lachsfilet
• 1/2 unwaxed lemon
• 1 TL Fenchelsamen
• 5 sprigs of thyme
• 100 g sour cream

preparation

1. Clean, wash and cut the fennel and cauliflower into pieces. Peel and dice the potatoes. Heat the vegetable stock in a saucepan. Add vegetables and cook for about 15 minutes. Season with salt and pepper.
2. Slice the salmon. Grate the lemon zest and squeeze the fruit. Mix the salmon with the fennel seeds, lemon juice and zest. Wash the thyme and pluck off the leaves. puree soup. Stir in the sour cream and thyme. Season with salt and pepper. Pour soup into bowls. Serve with salmon.