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Prepared by: Bestpovar
04/08/2015 Cooking time: 1 hour 0 minutes
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There are many and different types of hodgepodge. I offer a version of vegetable solyanka, without meat components. This makes it completely safe for your diet.
Is it possible to have hodgepodge on a diet and when losing weight?
This dish can be eaten by those who are on a diet, but only if the soup does not contain fatty meat. Calorie content can be reduced by adding plenty of vegetables and mushrooms. If you want to add meat, give preference to chicken, beef, and turkey.
Solyanka is usually eaten with sour cream or a few spoons of low-fat yogurt. The soup should be eaten in moderation - a 250 ml serving will be enough.
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Main ingredients of the dish
The diet solyanka recipe includes a variety of foods that can be consumed by people who are losing weight.
List of ingredients:
- Vegetables: onions, cabbage, carrots, tomatoes, olives. They enrich the dish with fiber, vitamins, macro- and microelements, which are necessary for the full functioning of the body.
- Meat: choose beef, veal, turkey, chicken. These types of meat are rich in protein but contain few calories.
- Salt and pepper: in moderation, they make the dish more tasty and aromatic.
You can also add lemon juice.
Step-by-step preparation of the classic version
To prepare a traditional dish you need to prepare the following products:
- 3 liters of meat broth;
- 150 g of any meat, sausages and smoked products;
- 250 g pickled cucumbers;
- a can of canned olives;
- carrot;
- 2 onions;
- 3 potatoes;
- 100 g tomato paste;
- 2 tomatoes;
- half a lemon.
How to prepare the dish:
- Cook 3 liters of broth from any meat.
- Cut the meat products into cubes and fry them in oil.
- Cut the vegetables into small pieces and fry in a frying pan.
- Place the roasted meat and vegetables in the pan.
- Cut the potatoes into cubes and place in a saucepan.
- Cut the olives into rings, and the cucumbers into circles. Place in a saucepan.
- Add spices, salt, herbs and lemon slices. Cook over low heat until done.
Low-calorie options for those losing weight
With Chiken
To prepare chicken soup you will need:
- 400 g chicken fillet;
- 1 carrot;
- 2 onions;
- 3 pickled cucumbers;
- 5 tablespoons of tomato paste;
- lemon, herbs, salt and spices to taste.
How to cook:
- Rinse the chicken fillet. Boil in salted water, cut into cubes.
- Add chopped onions and carrots to the chicken. Fry everything until done.
- Also add chopped cucumbers to the preparation.
- Season the dish with tomato paste, pour in 2 cups of boiling water. Cook over low heat for 15 minutes.
- After cooking, add lemon slices.
Option 4: Solyanka with mushrooms - dietary option
Solyanka is often prepared with mushrooms. Especially when this first dish is served during Lent or is intended for a diet menu. To prevent the soup from turning out too lean, we suggest boiling it using chicken broth.
Ingredients:
- 135 grams of champignons;
- coarse salt;
- liter of chicken (lean) broth;
- laurel;
- two cucumbers (lightly salted);
- 90 grams of olives;
- onions and carrots;
- parsley.
Step by step recipe
Step 1:
Clean fresh young champignons. Wash with a soft sponge. Cut the mushrooms into four parts.
Step 2:
In addition, peel the root vegetables. Chop them finely. Moreover, it is better to grate the carrots.
Step 3:
Cut lightly salted cucumbers into thin slices. Divide the olives into two parts. Wash and chop the parsley.
Step 4:
Heat pre-boiled chicken broth with bay leaves. As soon as the liquid boils, add the champignons.
Step 5:
Meanwhile, fry the onions and carrots in a non-stick frying pan. After a few minutes, add the cucumbers. Add tomato paste. Pour in about a glass of broth. Mix. The contents of the pan should become relatively homogeneous. Simmer over low heat for another 10-12 minutes.
Step 6:
Now transfer the vegetable dressing into the pan with the mushrooms. Continue preparing the dietary hodgepodge.
Step 7:
After another 10-12 minutes, throw in the olives and aromatic dill. Turn off the stove and let the first one brew under a tightly closed lid.
Wild mushrooms can hardly be called dietary, so replacing champignons with chanterelles or honey mushrooms is not recommended. If you want to enhance the mushroom notes, add the appropriate spices. Although it is better to do without them.
Vegetable
Required Products:
- 100 g chicken meat;
- 70 g onion;
- 70 g carrots;
- 100 g olives;
- 70 g salted tomatoes;
- 15 g parsley;
- 1.5 liters of water;
- 2 g salt;
- 2 g pepper.
How to cook:
- Cut the meat into small pieces, place in water and cook for 15 minutes.
- Fry chopped onions and carrots.
- Chop the cabbage and simmer with vegetables until cooked.
- Add the vegetable stock to the meat broth. Also add olives, herbs, pickled tomatoes, salt and pepper.
Recipe Solyanka soup (low-calorie). Calorie content, chemical composition and nutritional value.
Nutritional value and chemical composition of “Solyanka soup (low-calorie).”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 60.5 kcal | 1684 kcal | 3.6% | 6% | 2783 g |
| Squirrels | 1.5 g | 76 g | 2% | 3.3% | 5067 g |
| Fats | 4.3 g | 56 g | 7.7% | 12.7% | 1302 g |
| Carbohydrates | 3.8 g | 219 g | 1.7% | 2.8% | 5763 g |
| Organic acids | 0.2 g | ~ | |||
| Alimentary fiber | 1 g | 20 g | 5% | 8.3% | 2000 g |
| Water | 80.7 g | 2273 g | 3.6% | 6% | 2817 g |
| Ash | 0.834 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 200.6 mcg | 900 mcg | 22.3% | 36.9% | 449 g |
| beta carotene | 1.213 mg | 5 mg | 24.3% | 40.2% | 412 g |
| beta Cryptoxanthin | 0.727 mcg | ~ | |||
| Lutein + Zeaxanthin | 41.182 mcg | ~ | |||
| Vitamin B1, thiamine | 0.042 mg | 1.5 mg | 2.8% | 4.6% | 3571 g |
| Vitamin B2, riboflavin | 0.026 mg | 1.8 mg | 1.4% | 2.3% | 6923 g |
| Vitamin B4, choline | 4.27 mg | 500 mg | 0.9% | 1.5% | 11710 g |
| Vitamin B5, pantothenic | 0.097 mg | 5 mg | 1.9% | 3.1% | 5155 g |
| Vitamin B6, pyridoxine | 0.07 mg | 2 mg | 3.5% | 5.8% | 2857 g |
| Vitamin B9, folates | 3.713 mcg | 400 mcg | 0.9% | 1.5% | 10773 g |
| Vitamin C, ascorbic acid | 4.89 mg | 90 mg | 5.4% | 8.9% | 1840 |
| Vitamin E, alpha tocopherol, TE | 0.404 mg | 15 mg | 2.7% | 4.5% | 3713 g |
| Vitamin H, biotin | 0.208 mcg | 50 mcg | 0.4% | 0.7% | 24038 g |
| Vitamin K, phylloquinone | 2.2 mcg | 120 mcg | 1.8% | 3% | 5455 g |
| Vitamin RR, NE | 0.5004 mg | 20 mg | 2.5% | 4.1% | 3997 g |
| Niacin | 0.374 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 145.04 mg | 2500 mg | 5.8% | 9.6% | 1724 g |
| Calcium, Ca | 15.16 mg | 1000 mg | 1.5% | 2.5% | 6596 g |
| Silicon, Si | 9.176 mg | 30 mg | 30.6% | 50.6% | 327 g |
| Magnesium, Mg | 12.15 mg | 400 mg | 3% | 5% | 3292 g |
| Sodium, Na | 193.74 mg | 1300 mg | 14.9% | 24.6% | 671 g |
| Sera, S | 19.25 mg | 1000 mg | 1.9% | 3.1% | 5195 g |
| Phosphorus, P | 30.2 mg | 800 mg | 3.8% | 6.3% | 2649 g |
| Chlorine, Cl | 102.18 mg | 2300 mg | 4.4% | 7.3% | 2251 g |
| Microelements | |||||
| Aluminium, Al | 162.9 mcg | ~ | |||
| Bor, B | 59.6 mcg | ~ | |||
| Vanadium, V | 28.95 mcg | ~ | |||
| Iron, Fe | 0.434 mg | 18 mg | 2.4% | 4% | 4147 g |
| Yod, I | 3.43 mcg | 150 mcg | 2.3% | 3.8% | 4373 g |
| Cobalt, Co | 1.585 mcg | 10 mcg | 15.9% | 26.3% | 631 g |
| Lithium, Li | 10.796 mcg | ~ | |||
| Manganese, Mn | 0.0697 mg | 2 mg | 3.5% | 5.8% | 2869 g |
| Copper, Cu | 55.06 mcg | 1000 mcg | 5.5% | 9.1% | 1816 |
| Molybdenum, Mo | 4.475 mcg | 70 mcg | 6.4% | 10.6% | 1564 g |
| Nickel, Ni | 1.396 mcg | ~ | |||
| Rubidium, Rb | 90.1 mcg | ~ | |||
| Selenium, Se | 0.178 mcg | 55 mcg | 0.3% | 0.5% | 30899 g |
| Strontium, Sr | 2.04 mcg | ~ | |||
| Fluorine, F | 77.44 mcg | 4000 mcg | 1.9% | 3.1% | 5165 g |
| Chromium, Cr | 2.04 mcg | 50 mcg | 4.1% | 6.8% | 2451 g |
| Zinc, Zn | 0.1627 mg | 12 mg | 1.4% | 2.3% | 7376 g |
| Zirconium, Zr | 0.39 mcg | ~ | |||
| Digestible carbohydrates | |||||
| Starch and dextrins | 1.962 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.3 g | max 100 g | |||
| Glucose (dextrose) | 0.409 g | ~ | |||
| Sucrose | 0.757 g | ~ | |||
| Fructose | 0.194 g | ~ | |||
| Essential amino acids | 0.137 g | ~ | |||
| Arginine* | 0.025 g | ~ | |||
| Valin | 0.021 g | ~ | |||
| Histidine* | 0.006 g | ~ | |||
| Isoleucine | 0.016 g | ~ | |||
| Leucine | 0.023 g | ~ | |||
| Lysine | 0.024 g | ~ | |||
| Methionine | 0.005 g | ~ | |||
| Methionine + Cysteine | 0.009 g | ~ | |||
| Threonine | 0.018 g | ~ | |||
| Tryptophan | 0.005 g | ~ | |||
| Phenylalanine | 0.018 g | ~ | |||
| Phenylalanine+Tyrosine | 0.033 g | ~ | |||
| Nonessential amino acids | 0.241 g | ~ | |||
| Alanin | 0.02 g | ~ | |||
| Aspartic acid | 0.049 g | ~ | |||
| Glycine | 0.018 g | ~ | |||
| Glutamic acid | 0.067 g | ~ | |||
| Proline | 0.016 g | ~ | |||
| Serin | 0.021 g | ~ | |||
| Tyrosine | 0.015 g | ~ | |||
| Cysteine | 0.005 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.2 g | max 18.7 g | |||
| 16:0 Palmitinaya | 0.146 g | ~ | |||
| 18:0 Stearic | 0.029 g | ~ | |||
| Monounsaturated fatty acids | 0.935 g | min 16.8 g | 5.6% | 9.3% | |
| 16:1 Palmitoleic | 0.011 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.921 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.004 g | ~ | |||
| Polyunsaturated fatty acids | 0.116 g | from 11.2 to 20.6 g | 1% | 1.7% | |
| 18:2 Linolevaya | 0.108 g | ~ | |||
| 18:3 Linolenic | 0.018 g | ~ | |||
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 3.5% |
Energy value Solyanka soup (low-calorie). is 60.5 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Lenten
What is a meatless dish made from?
- 200 g sauerkraut;
- 30 g vegetable oil;
- 2 carrots;
- 3 potatoes;
- bulb;
- 2 pickled cucumbers;
- 2 tablespoons of tomato paste;
- 2.5 liters of water;
- olives, herbs, salt and pepper to taste.
Preparation:
- Place the potatoes, cut into small pieces, into the water.
- Simmer onions and carrots for 3 minutes in a frying pan.
- Add sauerkraut and diced cucumbers to the preparation.
- Add tomato paste and place in water with potatoes. Keep on fire until ready.
With meat products
Products:
- 200 g chicken breast;
- 150 g pastrami;
- 150 g boiled meat;
- 100 g carbonate;
- spoon of vegetable oil;
- bulb;
- spoon of tomato paste;
- pickle;
- 1.8 liters of water;
- salt, olives, spices, herbs to taste.
How to cook:
- Cut the meat products into strips, place on a baking sheet and dry in the oven.
- Once the pieces are browned, add them to the vegetable broth. Place on medium heat.
- Fry chopped onion in a frying pan. Add some tomato paste and spices. Continue to simmer.
- Transfer the roast into a saucepan. Cut the pickled cucumber into cubes and simmer in a frying pan. Add to the soup stock.
- Season with salt, spices, olives.
With cabbage
Grocery list:
- 5 potatoes;
- a jar of olives;
- 250 g white cabbage;
- carrot;
- bulb;
- 3 cloves of garlic;
- a few slices of lemon;
- 2 tablespoons of tomato paste;
- 400 g chicken meat.
How to prepare the dish:
- Boil chicken pieces in water.
- Chop onions and carrots. Place the vegetables in the pan and fry. After 5 minutes, add to the chicken.
- Add potatoes and cabbage.
- When the stock boils, add tomato paste according to the recipe.
- Add garlic puree, salt and spices to taste. You can also add olives.
Option 3: Dietary hodgepodge with veal
In addition to chicken fillet, you can use lean veal to create a dietary first. At the same time, it is better to immediately cut it into portions to reduce the overall cooking time.
Ingredients:
- 155 grams of lean veal;
- coarse salt;
- one and a half liters of water;
- 95 grams of olives;
- a couple of lightly salted cucumbers;
- one bow;
- one small carrot;
- fresh dill;
- a spoonful of tomato paste;
- lavrushka
How to cook
Step 1:
Wash the lean piece of veal. Cut into 12 equal pieces. Transfer to a saucepan.
Step 2:
Pour in the planned volume of water. Add laurel and a pinch of salt. Cook for 20-22 minutes.
Step 3:
At the same time, fry the chopped onion and finely grated carrots for several minutes. Moreover, it is important to do this without oil. For this you will need a non-stick frying pan.
Step 4:
After 3-4 minutes, add the chopped cucumbers. Pour in tomato paste and a glass of broth. Mix until smooth. Simmer for 10-11 minutes.
Step 5:
Return the strained broth to the stove. Set heat to medium. Move the contents of the pan.
Step 6:
Cook the dietary hodgepodge for another 14 minutes. Then pour in the olives cut in half and chopped dill. After a couple of minutes, close the pan tightly. Turn off the stove.
When serving, it is permissible to garnish the soup with a thin slice of lemon if you use this fruit in your diet. Also, do not forget to supplement the first with low-fat sour cream or natural yogurt.
