Appetizing dietary pea soup

Pea soup is a popular and very tasty dish. But you can’t call it light - a strong meat broth, smoked meats, meat in combination with the hearty and high-calorie peas make this food very rich and fatty...

But peas are a good component of a dietary and vegetarian menu. A large amount of vegetable protein, vitamins and minerals in its composition make this product, like other legumes, an indispensable substitute for a real and immediately light diet.

Pea soup does not necessarily need to be prepared with rich broth and fatty meat. The dietary recipe for this first course is also very tasty and healthy, and its calorie content is several times lower.

The recipe differs from the classic version in that no meat is used during cooking; the dish is prepared in light bone or vegetable broth, or even just water. This greatly simplifies the process and increases the value of such a product for a healthy diet. What can we hide - ordinary pea soup is quite difficult for digestion and everyday nutrition. But light pea soup, on the contrary, is a beautiful recipe for any day.

Making such food takes very little time and requires the most ordinary products. And your favorite seasonings and herbs will help you vary the recipe for the dietary pea first course.

Manufacturing

To prepare dietary pea soup with already soaked peas, it will take about 1-1.5 hours. For 6 servings of the finished product you need:

1-1.5 cups dry peas,
4-5 medium potatoes,
2 small onions,
1 medium carrot
2 tablespoons of any vegetable oil, but preferably olive oil,
5-6 cloves of garlic,
fresh herbs, salt, dark pepper and other spices - to taste.

Preparation:

In order for the peas to cook quickly, they need to be soaked. From time to time it is recommended to soak the product for 7 to 12 hours. But usually 2-3 hours are enough for the peas to swell well, and if time is impatient, then this product should still spend at least an hour in water.

Stages:

Pour the swollen peas with light broth or drinking water and set to simmer over low heat.
Peel the carrots and onions. Chop the onion, cut the carrots into cubes or small strips. Or you can grate it on a large grater.
First fry one onion in oil, then, after about two minutes, add carrots to it. In total, frying takes about 10 minutes.
Peel the potatoes and cut them into cubes, place them in the pan where the peas are cooked.
As soon as the dish boils, we send it there and fry it.
Cook the soup over low heat until the peas are softened. Usually peas produce a lot of foam - it needs to be skimmed off.
A couple of minutes before removing the pan from the stove, add salt, pepper, finely chopped herbs, bay leaf, and spices to your taste.

The soup is served with herbs, croutons, and toasted slices of white bread. This is a good first course for lunch, a high quality light snack. Pea soup is especially appropriate during the cool season because it is very filling and warming.

Tips and advice

The basic diet soup recipe is a beautiful base for culinary tests. Small additions to the recipe can change and vary the taste of the dish.

Just before it’s ready, you can add crushed or crushed garlic to the pea soup - this will give it a particularly appetizing, tantalizing smell.
A small addition of tomato or tomato paste to the recipe in the middle of preparation will give the first dish a wonderful color and piquant taste. Bell pepper also goes perfectly with this dish.
If you cook the soup in clear water, then towards the end of cooking you can add a tablespoon of roasted, crushed walnuts into it.

Diet pea soup

Ingredients

Chicken fillet – 1 pc.

Split peas – 0.5 cups

Potatoes – 1 pc.

Fresh dill - to taste

Salt, pepper - to taste

Dried garlic - to taste

Basil - to taste

46 kcal
1 hour
15 minutes.
1 hour 15 minutes

Photo of the finished dish

Video recipe: Dietary pea soup

Step-by-step recipe with photos and videos

A dietary dish often turns out to be the most common manufacturing option. The same thing happened with this soup. On the one hand, there is no need to fry either vegetables or meat, and there is also no need to cook rich broth for several hours. And on the other hand, with all this we get not only an ordinary and tasty, but also a dietary dish.

This version of dietary pea soup is really light and low in calories. It serves on average 4 servings. In my case, the soup came out a little thick, but in moderation, so for the desired mixture, determine the amount of water for the dish according to your own taste and eye.

We wash the chicken fillet, put it in a pan with hot water, add a little salt and cook for about 15 minutes, skimming off any foam that forms.

At this time, cut the vegetables. Potatoes - small cubes.

Cut the carrots into quarters.

If desired, remove the seeds from the zucchini and cut into small cubes.

Remove the finished fillet from the broth and add peas that have been washed and soaked for at least a couple of hours. Cook for 10 minutes.

Cool the meat and cut into pieces.

Add chopped vegetables to the peas, add a little salt and cook for another 10 minutes.

Peel the tomato and cut into cubes.

Then add chicken and tomato to the soup.

Add spices to taste (bay leaf, garlic, basil), cook for 5 minutes.

At the end of production, add the freshest herbs to the soup, add salt and pepper to taste.

We keep it on the fire for a few more minutes, after which we insist for the most intense taste for 10-15 minutes.

Diet pea soup is ready! Bon appetit!

Diets (Diet is a set of rules for human consumption of food) 100%

Diets (Diet - a set of rules for human consumption of food) for weight loss and dietary recipes

Diet pea soup

Pea soup is a common lunch dish for most people, but does everyone know about its benefits? Peas in their own composition have many vitamins, including almost the entire vitamin group (vitamins are a group of organic substances combined by chemical nature, united on the basis of their absolute necessity for a heterotrophic organism as an integral part of food) B, minerals (iron, phosphorus, potassium, manganese and others), valuable amino acids, for example, lysine, antioxidants and ATP components involved in metabolism.

In terms of protein content, this representative of the legume family is almost equal to beef and second only to soybeans. Peas can prevent obesity and anemia, normalize the functioning of internal organs, activate brain activity, and calm the nervous system. It is not recommended to consume pea dishes in acute forms of nephritis and gastritis, as well as flatulence.

The recipe for traditional pea soup is not entirely suitable for weight loss, because it is cooked with fatty beef with the addition of brisket, croutons, potatoes, in other words, very high-calorie foods. But why give up such a healthy and tasty dish if you can simply use a dietary recipe for pea soup?

So, here are some pea soup recipes for those who want to lose weight.

Dietary pea soup for easy weight loss

For the broth:

Water – 5 l..
Celery root – 200 gr.
A couple of carrots.

Chop the vegetables, add water and cook until tender.

For soup we take:

A glass of peas.
A couple of carrots.
One onion.
A spoon of olive oil.

In the evening, pour cool water over the peas, and in the morning, add them to the prepared vegetable broth and cook until soft. While cooking the soup, chop the carrots and onions, place them on a baking sheet, sprinkle with oil and place in the oven, preheated to 180 degrees, for 10 minutes. Place the baked vegetables in the soup a couple of minutes before the end of cooking. Salt and spices to taste, but it is better to minimize their quantity. The calorie content of such soup per 100 grams is about 60 kcal.

Also, pea soup can be prepared with chicken breasts, in which case the first dish is even more delicious, but the calorie content does not increase significantly. The main thing that should not be forgotten when cooking any pea soup is to always soak the dried peas in water before cooking. Thanks to this, pea protein is absorbed better, which reduces the risk of flatulence.

Pea soup

For 5 servings you need:

One medium tomato.
Dried peas - 350 gr.
One onion.
One carrot.
Water – 1 liter.
Low-fat milk - about a glass.
Cloves and salt.

Cook peas soaked in water in advance with grated carrots and an onion with a clove stuck into it until soft. 15 minutes before the end of cooking, add the chopped tomato. Grind the finished and cooled mass with a blender, dilute with milk to a suitable mixture, add salt and spices to taste. Decorate with chopped herbs.

Pea soup with tomato paste

For 5 servings you need to take:

Peas - 1 cup.
Half a carrot.
Half an onion.
Tomato paste - 2 full tablespoons.
A pot of dark pepper – 3 peas.
One potato.
Salt, spices.

Soup with peas and cabbage

For production you need:

Peas - half a glass.
Medium forkful of cauliflower.
Potatoes – 1 item.
One onion.
One carrot.
Vegetable oil – one spoon.
Salt, spices, bay leaf.

soaked overnight (that is, in the dark) and cook for about an hour. Then add chopped potatoes to the soup. Fry the onions and carrots in oil. 5 minutes before the potatoes are ready, add washed cauliflower inflorescences, overcooked vegetables, spices and salt to the soup. When the soup is ready, let it brew and later serve it to the table.

As we see, pea soups are easy to make, and you don’t have to spend a lot of time finding ingredients for them. Replacing the high-calorie foods of ordinary pea soup with the least high-calorie ones made it possible to include this first dish in the diet of those losing weight.

Diet pea soup

Traditional recipe for dietary pea soup

To add plenty to your diet, you can include pea soup in your menu. This is a very tasty, light and healthy dish, 100 g of which contains 47 kcal. Pea soup became very popular back in Ancient Greece and Rome. And in Rus' it was a common dish during Orthodox Lent.

This soup is very tasty and necessary due to the high content of protein, vitamins A, B, C, PP, microelements and fiber. And dietary pea soup helps you lose extra pounds.

Ingredients:

water – 3 l;
crushed peas – 300 g;
chicken fillet – 300 g;
potatoes – 200 g;
carrots – 100 g;
onion – 100 g;
vegetable oil – 30 g.

Manufacturing method

1. Carefully wash the peas and add cool water to swell.

2. After 2 hours, drain the water from the peas and rinse them well. Add fresh water and place on the stove. Cook for 40 minutes, stirring so that the peas do not stick to the bottom and burn.

3. Meanwhile, peel the vegetables. Finely chop the onion, grate the carrots, and cut the potatoes into cubes.

4. Simmer chopped onions and carrots in a saucepan in sunflower oil until soft.

5. Cut the washed chicken fillet into small cubes and add to the pan with peas.

6. After the peas have boiled, add potatoes and stewed vegetables to them. Cook for another 15-20 minutes, do not forget to add a little salt. Let the soup sit for 10 minutes.

7. The last touch is finely chopped greens, which we add to the plates when serving.

Instead of stewing, vegetables can be baked in the oven. It only takes 10 minutes, but it will better preserve the nutrients.

If you decide to add greens to a pot of soup, then you definitely need to boil it for another 5 minutes. Otherwise, the dish can quickly deteriorate.

Dietary pea soup contains a minimum of calories; it can be eaten not only for lunch, but also for dinner. Apart from this, it is convenient to pour the soup into a thermos and take it with you to work.

Diet green pea puree soup

The dish is perfectly suitable for eating in childhood and old age. Well, a healthy adult will also like it. The thick, homogeneous liquid has a pleasant effect on the taste sensors and moderately contains all the beneficial elements.

As you know, peas contain more iron than beef liver. Therefore, pea soup is not only tasty, but also useful for preventing anemia.

Ingredients:

water – 3 l;
green peas – 450 g;
potatoes – 200 g;
carrots – 100 g;
celery – 100 g;
onion – 100 g;
garlic – 2 cloves;
sour cream 10% – 50 ml;
salt, seasonings.

Manufacturing method

1. Wash the potatoes, peel them, then cut them into slices.

2. Place potatoes and green peas in a pan. Fill with water so that it covers the vegetables by 1-3 centimeters and cook until tender.

3. Carefully wash and peel the vegetables. Grate the carrots, finely chop the onion, cut the celery into pieces.

4. Simmer the vegetables in a saucepan until soft, squeeze the garlic into it.

5. Then we put them in a saucepan with soup and cook for 15 minutes.

6. After this, cool the soup slightly, grind it with a blender until pureed, add salt and seasonings. Bring the soup to a boil, add 10% sour cream and mix well.

7. Pour the fragrant soup into bowls and sprinkle with herbs.

To give the soup a tender creamy taste, in this recipe instead of heavy cream, 10% sour cream is used; you can also use low-calorie milk.
Add crushed garlic to the soup for an appetizing aroma. If your household doesn’t like the taste of garlic, then the clove can be gently crushed without breaking the shell. And after cooking, remove it from the pan.

To create a slightly more typical puree soup, you can add a few whole boiled green peas to it.

Dietary pea soup with apples

Almost everyone believes that pea soup is very difficult to digest. But in vain, because there are very tasty and light versions of this dish. To make them, you need to exclude fatty foods and add more vegetables.

To make the soup the most healthy and fortified, it is better to take the freshest green peas.
Tomatoes and apples will add a pleasant acidity, and sugar will help preserve the catchy greenish color of the peas. Dietary pea soup can be prepared only with vegetables, or you can add meat to it.

Ingredients:

water – 3 l;
greenish peas – 300 g;
chicken breast – 250 g;
potatoes – 200 g;
onion – 100 g;
carrots – 100 g;
tomatoes – 200 g;
sour apples – 200 g;
sugar – 1 teaspoon;
olive oil – 25 g.

Manufacturing method

1. Boil the chicken fillet in advance.

2. Place peas, sugar, peeled and chopped potatoes into a saucepan. Fill the contents with water and turn on the heat.

3. Cut the peeled onion into cubes and grate the carrots. Then we simmer them in olive oil, adding a little broth.

4. Cut the boiled chicken fillet into small pieces.

5. Peel the apples and cut them into cubes along with the tomatoes.

6. Once the peas and potatoes are cooked, add tomatoes, apples, stewed vegetables, chicken, salt and other spices to the pan. Continue cooking for 15 minutes.

7. After turning off the stove, the soup must be infused. Serve the hot soup to the table, adding finely chopped greens to each plate.

It is very important not to let the peas overcook. If cooked for a long time, it will lose all valuable and necessary parts.

It is imperative to add dill to the soup, which will prevent the occurrence of flatulence.

You can cook dietary pea soup in a slow cooker. To do this, you need to put all the vegetables in a bowl, pour water and set the “stew” mode for 1 hour. In a slow cooker, the soup will be even more useful, because it is cooked at low temperatures.

Diet pea soup with meatballs

It is quite simple to transform a hearty and rich pea soup into a dietary dish: instead of fatty pork or smoked meats, you need to take chicken breast, omit frying and do not add croutons. Apart from this, there is absolutely no potatoes in the recipe, so it is perfectly suitable for a diet menu.

Ingredients:

water – 3 l;
peas – 300 g;
beef – 300 g;
onion – 1 pc.;
carrots – 1 pc.;
testicle – 1 pc.;
garlic – 2 cloves;
greens - 4 stems.

Manufacturing method

1. We sort the peas well, weeding out bad grains and debris. We thoroughly wash it and soak it for 2 hours.

2. Pour the swollen peas into a pan with water and cook for 40 minutes.

3. Meanwhile, make meatballs. Grind the washed meat, peeled onions and garlic through a meat grinder. Add salt, pepper and egg to the minced meat.

4. Mix the mixture well and form balls with wet hands.

5. Peel the carrots and grate them.

6. When the peas become soft, add carrots and meatballs to the soup. Cook for another 15 minutes.

7. Salt and add chopped herbs. Boil for a couple more minutes, then turn off the stove.

8. Serve the fragrant hot soup to the table.

Before making soup, it is better to wash the peas a couple of times, because they collect a lot of dirt and dust.

The process of soaking peas increases the digestibility of pea protein, which is considered "problematic" due to its ability to stimulate flatulence.

The length of soaking depends on how well the peas are dried. It is also whole or chopped. For dietary pea soup, it is recommended to use dried split peas; they swell better and cook faster.