Vegetable broth - how to prepare? Diet recipe

Vegetable broth is the base for many dishes and a great base for experimentation. You can use it not only to prepare a delicious dietary soup, but also to add it to pasta sauces, fillings for dumplings or vegetarian dumplings to enhance the taste, and also boil it to thick, aromatic gravies.

In addition, vegetable broth is not only a healthy food dish, but also a way to reduce food costs. It can be stored in the refrigerator for about a week (even longer if frozen), and you can use leftover vegetables from other recipes to prepare it.

Vegetable broth step by step

Chop the vegetables . Cut all the vegetables into circles and cubes so that it is convenient to place them on a baking sheet. Cut the onion with the husk into two parts, press the garlic with a knife on the board, do not peel. Place everything in a deep bowl, sprinkle with oil and mix thoroughly with your hands.
Fry vegetables in a frying pan or bake in the oven. Place the vegetables on parchment paper or in a baking dish (preferably cut sides down, especially onions and large pieces), and then bake in the oven at 200 degrees for 40 minutes.
Boil it . Place the vegetables in a large saucepan, add mushrooms, tomatoes, spices, then add three liters of cold water, bring to a boil over high heat, covered, and then cook for 1.5-2 hours without a lid over medium heat.
Prepare for storage. Strain and pour into containers for storage or freezing.

The author of the recipe and photographs is Marina Zhiltsova, coordinator of the “Eat Better” project:

I love everything related to food: reading, listening, watching, cooking, eating, tasting, inventing recipes! I am especially interested in vegan desserts and learn from the masters. In the “Eat Better” project I show plant-based food as interesting, tasty, nutritious and creative.

***

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Vegetable broth is not only a healthy dietary dish, but also a way to cut down on food costs. For its preparation, ordinary vegetables left over from preparing other recipes are suitable. In addition, vegetable broth can be stored in the refrigerator - which significantly speeds up the cooking process.

Features of preparing soups

Using vegetable broth soup recipes for diet table 5 is a prerequisite for treating many diseases, losing weight, and rehabilitating the body. The main ingredients of the dish are vegetables, which are rich in slow carbohydrates. Since the consumption of fats in the diet is prohibited or partially limited, the body will receive energy from carbohydrates. The dishes are also rich in plant fiber, which has a positive effect on the digestive tract and helps normalize the absorption of glucose.

When choosing ingredients, you should remember that you will have to avoid adding products that are high in purines and nitrogen compounds. It is also not recommended to add ingredients containing oxalic acid to dishes. For vegetables that contain coarse fiber (beets, zucchini), an important rule should be followed - chop them thoroughly or simply grind them.

It is recommended to prepare dietary liquid dishes in saturated vegetable broth (pour the prepared vegetables with water, simmer in a small amount of water). If the diet does not have strict contraindications, to increase the concentration of taste, it is allowed to cook vegetables and roots in a frying pan - sauté in vegetable or butter.

How to prepare Diet 5 vegetable broth to retain all the beneficial elements? Prolonged cooking is not recommended - mineral compounds and vitamins begin to be destroyed, which affects the appearance, beneficial and taste qualities of the soup.

Before serving, the soup must be kept for a quarter of an hour, covered. Greens, unless the opposite requirement is indicated in the recipe, should be added to the finished dish. If sour cream is used, monitor the fat content - for the dietary table it is recommended to take low-fat fermented milk products (5-10% fat content).

It is better not to cook liquid dishes with saturated meat broths. The concentration of some elements negatively affects digestion and the condition of the liver. To prepare the soup, it is recommended to use chicken, turkey, and beef. If you are preparing a pork-based dish, it is better to drain the first liquid, refill the bones with water and continue cooking in a weaker broth.

Cream soup with pumpkin

Vegetable soups (dietary recipes, table 5, can be prepared with pumpkin) include the following products:

100 g sweet pumpkin;
100 g chicken fillet;
5 g butter;
2 tbsp. l. oatmeal;
any greens;
salt.

Dietary vegetable cream soup from pumpkin with the addition of oatmeal and chicken fillet
Steps for preparing dietary soup:

First you need to wash the pumpkin, remove the peel using a vegetable peeler, remove the seeds and cut it into small pieces. After this, rinse the chicken fillet, transfer it to a cutting board and cut into small cubes.
You will need to place the chopped pumpkin and chicken fillet into the pan. Then the components must be poured with chilled water and cooked after boiling until the pumpkin softens. You need to remove the pumpkin and fillet from the broth. After this, you should put a little butter in the frying pan, melt it over high heat, add pieces of pumpkin and fillet into it, mix and lightly fry.
Then you need to add oatmeal to a deep frying pan, add a small amount of liquid remaining after cooking the pumpkin and fillet, and cook until the flakes are ready.
You will need to transfer the entire contents of the frying pan into a blender bowl and beat until it reaches a creamy consistency. Add chopped herbs to the prepared cream soup and stir.

Diet chicken soup with noodles. Diet chicken noodle soup

What could be better for lunch than a plate of hot, delicious soup? We've loved chicken soup since childhood, and if it's served with thin noodles, it's absolutely delicious. Hot soup warms us up during the cold season, and thanks to the light broth, it is pleasant to consume it even in warm weather. Chicken noodle soup is prepared easily and quickly; it is better to use chicken fillet for cooking, as it is less fatty. For those who are watching their weight or on a diet, chicken soup is a must in the diet; it will give the necessary feeling of satiety, and at the same time in 100 g. contains only 54 kcal. Ingredients included in the recipe for chicken noodle soup: - chicken fillet - 0.5 kg; - potatoes – 4-5 pcs.; — noodles – 100 gr.; — onion – 1 pc.; — carrots - 1 pc.; - greenery; - salt, pepper, spices to taste; - vegetable oil for frying.

How to cook at home

1. Wash the chicken fillet thoroughly and cut into pieces. Place a pan of water on the fire and place pieces of meat in the water. It is better to cook chicken noodle soup in the secondary; for this, the meat should simmer in water for 2-3 minutes, after which the water should be completely drained. Pour fresh water into the pan with meat, add salt, after boiling, cook the meat over low heat for 30 minutes, remove the noise if necessary.2. Wash the potatoes, peel them, cut into small cubes. Add to soup. Cook for 15 minutes

3. Wash the carrots and grate them on a fine grater.

4. Thinly slice the onion.

5. Pour a little vegetable oil into a preheated frying pan and fry the onions and carrots until light golden brown. Add to broth.

6. Wash the greens thoroughly (you can pre-soak them in water to remove the sand better), chop finely and add to the chicken soup. Boil for another 2 minutes.

7. After the soup is completely ready, adjust the salt, add pepper and spices to taste. Pour the noodles into the pan, cover with a lid and turn off the heat. This way, the noodles will “cook” in the hot soup and won’t turn out overcooked.

8. In 15 minutes our dish is ready! Before serving, garnish chicken noodle soup with herbs.

Well, you can cook for the second one. Bon appetit! Author of the recipe for chicken noodle soup: Ksenia Lushpay.

Combined vegetable soup

The number of components is calculated for 1 liter of finished soup.

Ingredients needed for cooking:

1 potato tuber;
1 carrot;
1 onion;
1 bell pepper;
1 tomato;
1 small zucchini;
1 tsp. table salt;
1/4 tsp. ground pepper.
3 cauliflower inflorescences;
2 tbsp. l. green peas.

Detailed recipe for preparing mixed vegetable soup:

First you need to prepare the vegetables. Carrots and onions need to be peeled. Carrots can be cut into small cubes along with onions. The potato tuber should be washed in the same way under cool water and peeled.
Now you can cut the potatoes into medium-sized cubes. The bell pepper must be cut into 2 halves and all seeds removed. You will also need to cut out the partitions with a knife and cut the pepper into strips.
Then you need to take 1 liter of water into the pan, put the container on the fire and wait for it to boil. Place carrots and onions, potato cubes in boiling water and cook the vegetables for 15 minutes. Then you can add sweet pepper straws, green peas and cauliflower florets.
Afterwards the soup will need to be boiled for another 10 minutes. In the meantime, you need to cut the tomato and zucchini into small pieces and add them to the soup after the specified time. The dish also needs to be salted and ground pepper added. The soup must be stirred until the salt dissolves and brought to readiness over low heat for 10 minutes.

The finished mixed vegetable soup can be sprinkled with parsley before serving.

Diet chicken broth, how to cook. Cooking method:

In dietary soups, you should not use frying; it is better to add onions and carrots raw or sautéed. Many people don't like boiled onions. If you are using raw vegetables, you can add a whole, peeled onion to the soup, cook it for 10 minutes, and then remove it. This way, the soup will acquire a characteristic taste, but the onion itself will not stick to your teeth. To sauté, heat a small amount of vegetable oil in a frying pan and place finely chopped onions and carrots in it. Fry over low heat for two minutes, avoiding the formation of a crust. Add a little water and simmer for a few more minutes until the vegetables soften.

When the chicken is cooked, remove it from the broth. If you are using chicken with bones, you will need to remove them, shred the meat and place it back into the broth. Place the potatoes into the boiling broth. Wait for the soup to boil again, and after 10 minutes, add the broccoli, onions and carrots. Add salt, pepper, seasonings, bay leaf, cook for another 5-7 minutes. Turn off the heat and let the soup sit for 10 minutes. Serve with finely chopped herbs.

Tip: when serving dietary soups with chicken broth, you can add half a boiled egg. This will not only make the soup taste more interesting, but will also increase its protein content and make it more filling.

Broths for diet food

Diet broths , especially meat broths, have recently often become fertile ground for very heated debates. Many see them as complete harm, while others consider them almost a panacea for all diseases. So what awaits us in a cup of broth: benefit or harm? Let's try to figure it out.

Types of broths and their nutritional value

In general, traditionally, we call broth a decoction of mushrooms, meat, fish or poultry. But you should also not forget to include vegetable broths, which are also technically considered broth. All these types are united by a common technology. The raw materials for the broth are poured with water and boiled for some time. As a result, extractive substances pass into the water, giving the water nutritional and energy value. Moreover, the more raw materials, the stronger the broth is considered. If there are a large number of gelling components in the raw material and their high concentration in the final product, a gel can form - that is, we get the familiar jelly (also called jellied meat).

In addition, the broth contains many macro and microelements that are so necessary for the body. At the same time, it remains quite low in calories: for example, chicken broth has 36 kcal, and pork broth has 40 kcal per 100 grams.

What is the “dark side” of the broth?

It would seem that by extracting everything water-soluble from the raw material and preserving everything valuable, this makes broth for dietary nutrition extremely useful, but this is also its problem. The fact is that a large amount of salts released into it from meat, poultry or fish has an irritating effect on the walls of the stomach and stimulates a remarkable appetite. This is only good if dietary nutrition is organized with the goal of gaining body weight during exhaustion and recovery from illness or surgery. In addition, the irritant effect can provoke an exacerbation of chronic stomach diseases associated with high acidity.

But vegetable decoctions do not have this catch. This is explained by the fact that vegetables do not contain as much protein, from which salts come. Thus, vegetable broth for dietary nutrition is not only not contraindicated, but even recommended. But do you need to eat it every day?

Broth-based dishes in a healthy diet

Of course, vegetable decoctions and weak broths are not an obligatory component of the fitness menu, but they help make it more varied and lighten the caloric intake for the day at the right moments. It is worth noting that not all dietary and sports nutrition delivery services can boast of having liquid dishes in their menus. But ]GrowFood[/anchor] is pleased to offer its customers many interesting and very useful variations:

Lenten cabbage soup - a lot of fiber and a minimum of calories;
Tomato soup with beans - satisfying and protein-packed;
Pink salmon soup - saturates well and provides a huge amount of useful macro- and microelements;
Lamb soup is quite nutritious and extremely tasty.

And even this list is periodically updated and supplemented, so you simply won’t get tired of them. At the same time, liquid dishes are found in all menu options, and there are five of them:

Power - 2750 kcal - for weight gain;
Fit - 1350 kcal - for “drying”;
Daily - 1200 kcal - a balanced diet for those who just want to lose weight;
Daily+ - 1600 kcal - a balanced daily diet;
Balance - 1800 kcal - for people who regularly exercise.

Each is available in five-day and seven-day options. The courier will deliver all this to your home. All that remains is to heat it up and eat it tasty and healthy on time.