How to make pumpkin puree soup - a dietary recipe

Benefits of pumpkin puree soup

In dietetics, pumpkin-based soups are allowed in almost all nutrition systems (therapeutic, preventive). A pumpkin dish can:

• normalize the functioning of the cardiovascular system;
• strengthen blood vessels;
• cleanse liver and kidney cells;
• improve vision;
• maintain health and youth;
• strengthen a weak nervous system;
• promote the treatment of hypertension;
• remove harmful substances from the body;
• improve the general condition of hair, skin and nails.

Note! Adding pumpkin soup to your diet helps speed up metabolic processes in the body and get rid of excess weight. A mild diuretic effect helps get rid of edema and chronic constipation.

During pregnancy, soup based on pumpkin pulp warns:

• feeling nauseous in the morning;
• lack of vitamins;
• anemia;
• brittle nails and hair loss.

It is a proven fact that beneficial substances from pumpkin help suppress cancer cells and protect the human body from the negative effects of free radicals.

If you include pumpkin soup in your diet on a regular basis, it will help strengthen your immune system.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet

Pumpkin-ginger soup for weight loss

Both pumpkin and ginger are very tasty foods that allow us to avoid snacking between meals. Moreover, due to the amount of fiber contained in pumpkin, we avoid constipation.

Pumpkin is one of those foods that should not be missing from your diet. There are many types, but it doesn't matter which variety you choose: its soft orange flesh has many benefits

that will take care of your health and also help you lose weight. Pumpkin soup is a very suitable recipe for combating gastritis, heartburn or stomach ulcers.

The simple idea of ​​combining pumpkin and ginger will allow you to have a delicious and effective detox opportunity.

, improve intestinal transit and gradually reduce your weight.

Of course, pumpkin-ginger soup alone will not make us thin, but it will help improve metabolism

, which, combined with a proper diet and some exercise, will allow you to effectively lose weight and improve your health.

Benefits of pumpkin for weight loss

If we eat pumpkin in its natural form or along with foods that also help with weight loss, such as ginger, we can certainly increase its weight loss benefits

.

Let's now see how pumpkin can help us improve our figure:

• Pumpkin is a very low calorie vegetable.
  It is tasty and can be used to replace foods such as potatoes. Thus, we will reduce the calorie content of our diet.
• Do you know what is one of the best benefits of pumpkin? This is its high fiber content. Thanks to this, we will be able to avoid constipation, cleanse ourselves of fats and toxins through the intestines, and improve digestion
  .
• Another important fact is its diuretic properties. If your body usually suffers from classic fluid retention, if you notice that in the evening your belly increases in size, pumpkin will be your best solution.
• The best way to consume this vegetable for weight loss
  is in cream or soup. We should never eat it raw as it is not digestible. However, if we cook it with other foods such as ginger, it will be wonderful.

Ginger for weight loss

We often talk about the benefits of ginger root. It has long been considered not a food, but a medicine.

Ginger acts almost like a mild analgesic, some of its active ingredients are similar to ibuprofen,

given its properties to reduce inflammation and reduce pain. But it can also help you lose weight:

• Ginger reduces blood glucose levels.
• Reduces inflammation and fights fluid retention.
• Ginger increases levels of serotonin, a neurotransmitter that, among other functions, keeps us feeling full between meals and prevents us from snacking.
• It promotes good digestion
  by stimulating the production of gastric juice.
• Promotes proper absorption of nutrients.
• Ginger helps remove toxins from the body
  , as well as those toxins that the liver cannot cleanse.
• Ginger contains two chemical compounds such as gingerol and shogaol, which improve metabolism and promote fat burning.

Cooking method

Ingredients:

• 500 g pumpkin
• 1 liter of water
• 1 chopped onion
• 3 cloves garlic, chopped
• 1 tablespoon olive oil (16 g)
• ½ teaspoon fresh grated ginger (3 g)
• Some bread
• Pumpkin seeds
• Salt and pepper to taste

Preparation:

• Let's take 500 grams of pumpkin. Cut into 4 or 5 pieces, first fry with olive oil, onion and garlic.
• Now we will add a liter of water and simmer the soup until the pumpkin is soft. Once everything is ready, let it cool so that you can then place it in a blender and blend until smooth and creamy.
• Then add grated ginger. The soup takes on a much more pronounced taste.
• Next, cut a piece of bread into cubes and fry in olive oil with a little garlic, pepper and pumpkin seeds (without shells, of course). It’s good to simmer everything to acquire taste.
• Finally, we pour our golden pumpkin and ginger soup into a bowl and sprinkle those crispy garlic bread pieces along with the seeds.

The taste of pumpkin soup is extraordinary and you will definitely love it.

Can everyone eat?

The pulp of this vegetable alkalizes the human body. For this reason, eating pumpkin is not recommended for patients with the following diseases:

• stomach ulcer;
• reduced acidity of the gastrointestinal tract;
• diabetes.

At the same time, a moderate amount of pumpkin soup or porridge in the diet can have a positive effect on patients with:

• pyelonephritis;
• gout;
• cystitis;
• kidney stones;
• liver cirrhosis;
• hepatitis;
• tendency to edema.

Note! For the diseases listed above, it is very important to observe moderation - in excess, pumpkin can provoke an exacerbation of a chronic disease.

Pumpkin and Blue Cheese Pie

Ingredients:

• 1 sheet of puff pastry
• 200 g pumpkin pulp,
• 70 g blue cheese,
• 100 ml heavy cream,
• 2 eggs,
• salt and pepper to taste.

Preparation:

1. Peel the pumpkin pulp and cut into small cubes (about 1 cm on a side).

2. Roll out the dough, put it in a mold and prick it in several places with a fork.

3. For the filling, mix eggs and cream. Salt and pepper.

4. Place pumpkin pieces on the dough. Pour the creamy filling on top.

5. Crumble the blue cheese and sprinkle it over the pie.

6. Bake at 200 degrees for 20–25 minutes until golden brown.

Is it suitable for weight loss?

A healthy pumpkin-based soup is low in calories and has easy ingredients.

An important feature of pumpkin pulp is its ability to actively burn. The composition contains a substance called “provitamin T” or “carnitine”. It is characterized by an important function inside cells: it delivers various fatty acids directly to the “energy stations” (mitochondria). The process of breaking down fats and producing clean energy provides the body with strength, activity and endurance. Also, the rapid breakdown of fats from food contributes to the active consumption of existing reserves.

For a diet during weight loss, pumpkin soup without the addition of hot spices or rich broth is best suited. Such a dish should contain a small number of components with an emphasis on pumpkin. The taste of this vegetable can be complemented by onions, bell peppers, carrots, potatoes, cabbage, etc.

Ingredients:

• Pumpkin – 300 grams
• Red lentils – 100 grams
• Hard cheese – 200 grams
• Olive oil – 50 Milliliters
• Carrots – 1 piece
• Zucchini – 1 piece
• Potatoes - 1-2 pieces
• Onions - 0.5 pieces
• Garlic – 3 cloves
• Bread – 5 Slices
• Rosemary - To taste
• Sage - To taste
• Bay leaf - To taste
• Salt - To taste
• Ground black pepper - To taste

Number of servings: 4-5

The principle of making cream soup

For creamy soups, butternut squash works best. It has a pleasant sweetish taste and aroma, has a thin skin and fairly dense flesh. To start preparing the dish, you need to peel it from the top dense layer, cut it into several pieces and remove all existing seeds.

Another option is to bake the fruit whole or in large pieces, and then carefully separate the softened core of the vegetable. Pumpkin soup after baking turns out to be especially aromatic and tasty.

Advice! British chef J. Oliver recommends sprinkling the cut pumpkin with coriander and drizzling with vegetable oil before baking in the oven. The duration of heat treatment should be approximately 20 minutes at a temperature of 200°C. During this time, the pumpkin will become surprisingly soft and saturated with a spicy aroma.

Once the pulp is separated, it can be used for soup. To do this, add small pieces of pumpkin and other vegetables to the water. After cooking and adding all the ingredients, the soup base is blended with a blender until it has a smooth texture.

At the final stage of preparing a healthy soup, you can add cream or oil (olive, butter) - such components will help in the absorption of valuable carotenoids from pumpkin.

Pasta with meat sauce and pumpkin

Ingredients (for 4 servings):

• 300 g pasta,
• 300 g pumpkin,
• 600 g minced pork,
• 400 g tomatoes in their own juice,
• 1 medium onion,
• 2 cloves of garlic,
• 1 tsp. provencal herbs,
• salt, sugar to taste.

Preparation:

1. Finely chop the onion. Cut the pumpkin into 1.5 cm cubes.

2. In a saucepan over medium heat, heat 2 tbsp. l. vegetable oil. Add the onion and fry, stirring, for 3-4 minutes.

3. Add pumpkin and fry for another 3 minutes.

4. Place the minced meat in a saucepan and fry, breaking up lumps with a spatula, until all the meat loses its pink tint.

5. Add mashed tomatoes along with juice, finely chopped garlic, Provençal herbs, salt and sugar to taste. Stir and simmer covered over low heat for 20 minutes.

6. At the same time, boil the pasta according to the instructions on the package.

7. Drain the water and add the pasta to the sauce. Stir and remove from heat.

Before serving, you can sprinkle with grated Parmesan.

Main conclusions

In cooking, there are a large number of variations of pumpkin-based soups. In combination with different ingredients, this vegetable perfectly reveals its taste. The beneficial properties of pumpkin pulp include the following:

• helps cleanse liver and kidney cells;
• saturates the body with useful vitamins and microelements;
• helps normalize digestion processes;
• strengthens the body's immune capabilities.

For people who are losing weight, this dish will help get rid of extra pounds. Pumpkin soup has great benefits for people of any age, but you should be moderate in its consumption.

Do you like pumpkin dishes? Share your favorite recipes and cooking secrets in the comments on this page!

Why do people lose weight on pumpkin soup?

Nutritionists have a positive attitude towards pumpkin and dishes made from it. There is even a special pumpkin diet, during which you are allowed to eat porridge with the addition of pumpkin, juice and seeds of this vegetable.

How can pumpkin soup help you lose weight? The thing is that it contains carnitine and beta-carotene. These substances help break down fats through fatty acids. This releases quite a lot of energy, and it turns out that a person who regularly consumes pumpkin becomes more energetic and resilient, and this happens due to the breakdown of excess fat.

Dietary fiber, which is quite abundant in the pulp, also helps you lose weight. They help cleanse the intestines, remove toxins and speed up metabolic processes.

How much do they lose on this soup? Quite a lot if you include it in your diet on a daily basis.

Recipes from different countries

It is difficult to find a country where pumpkin soup is not one of the traditional first courses. Thus, the famous Halloween holiday is not just dressing up as fairy-tale characters and using pumpkins as an attribute, but also a cozy meal at the family table, the main dish of which is always pumpkin puree soup.

The classic version of soup is always present on the French Christmas table.

The Turkic peoples cannot do without it either. But Haitians traditionally prepare such a dinner for Independence Day.

Classic in Italian

The successful combination of rice and pumpkin is embodied in a classic Italian dish called Vellutata, which means “velvet soup.” This soup really turns out to be tender and light, but at the same time very nutritious.

You will need the following products:

• chicken or vegetable broth;
• pumpkin;
• bulb onions; carrot;
• potato;
• round rice;
• parmesan cheese;
• olive oil;
• salt and spices.

The step-by-step recipe is as follows:

1. Peel and cut into large pieces 500 g of pumpkin and 1 large potato.
2. Cut 1 peeled carrot into strips.
3. Grind 1 onion.
4. Place the vegetables in a cooking container and pour in broth (about 1.5 liters).
5. Bring the broth with vegetables to a boil, then add salt to taste, add a small pinch of black pepper and 3-4 pcs. bay leaf. Cook for 15-20 minutes.
6. Mash the soup ingredients until smooth (you can use a blender or mixer).
7. Put the soup back on the fire and pour 100 g of rice into it. Boil for about 10 minutes more and remove from heat.
8. Add 2-3 tbsp. l. quality olive oil, cover tightly and let stand for at least 30 minutes.
9. Grate the Parmesan and place it on plates (about 2-3 tablespoons each), then pour the soup into it and serve.

Lunch in French

Light, tender, delicious pumpkin puree soup with cream. The recipe came from France and has taken root perfectly in the collections of culinary recipes of Slavic housewives. This first dish is also interesting because the next day it becomes more flavorful.

You need to take the following ingredients:

• pumpkin pulp;
• leek;
• potato;
• chicken bouillon;
• olive oil;
• low-fat cream;
• white bread croutons;
• pumpkin seeds.

To prepare:

1. Chop 800 g of pumpkin pulp and 3-4 potatoes.
2. Leeks (4 stalks) cut into rings.
3. Place a saucepan with a thick bottom on the fire, after pouring 2 tbsp. l. oils
4. Place pumpkin and onion in heated oil, fry lightly, then add potatoes and 1 liter of broth.
5. Add salt and pepper and cook for about 20 minutes.
6. Grind the finished soup ingredients, put them back into the cooking vessel and put on fire, adding 200-250 ml of cream.
7. Bring to a boil and turn off.
8. Garnish each serving of soup with croutons and seeds.

American Wise Soup

American nutritionists have proven that drinking this soup even once a week will help improve memory and mental abilities in people of any age. The ingredients and method of preparing the dish do not differ in any particulars, but they are selected in such a way that they are capable of causing the production of special substances in the body that are responsible for brain function.

The following ingredients will be required:

• fresh beef;
• pumpkin;
• potato;
• onion;
• carrot;
• parsley;
• sunflower oil;
• poppy;
• Bay leaf;
• flour;
• black pepper;
• salt.

To enjoy this delicious dish you need:

1. Peel and grate raw pumpkin (200 g).
2. Peel potatoes (4 pcs.) and cut into slices.
3. Chop carrots (2 pcs.) into strips.
4. Pour 2 tbsp into the pan. l. oil and heat a little.
5. Cut 250-300 g of beef into medium pieces, roll in flour and fry in a frying pan until golden brown.
6. Then add 1 chopped onion, stir and fry for another 5-7 minutes.
7. Place potatoes, carrots, pumpkin, as well as meat and onions in a saucepan and add 750-800 ml of water.
8. Boil, then add 2 tbsp. l. poppy seed, 3 tbsp. l. chopped parsley, bay leaf, salt and pepper to taste.
9. Cover with a lid, turn the heat to low and cook for an hour and a half, stirring every 15-20 minutes.
10. Remove the vegetables and grind them until smooth, then return the puree to the pan with the meat and stir.
11. Serve warm.

Such wonderful and simple recipes will help any housewife deliciously cook healthy and aromatic pumpkin soup.

Pumpkin waffles with oatmeal in a waffle iron

Pumpkin waffles, due to the addition of spices such as ginger, nutmeg, cinnamon, are very spicy and taste like gingerbread. By the way, I want to note that the recipe is quite universal; the dough is well suited for making pancakes and pancakes.

KBJU per 100 g: 170/6/7/21.

Ingredients:

• Pumpkin puree – 300 g.
• Eggs – 2 pcs.
• Oatmeal – 100 g.
• Corn flour - 2 tbsp. l.
• Baking powder – ½ tsp.
• Cinnamon.
• Nutmeg.
• Ground ginger.
• Sweetener.

Preparation:

1. Break the eggs into a bowl and beat with a whisk.
2. Add pre-prepared pumpkin puree to the eggs. Stir until smooth.
3. Next, add two types of flour, baking powder, cinnamon, nutmeg, and grated ginger to this mixture. I added erythritol as a sweetener. Mix the dough.
4. Transfer the pumpkin dough to an electric waffle iron and smooth it out to an even thickness. Cook the waffles until done.

Another gourmet diet soup

The cooking technology is exactly the same as for other pumpkin cream soups, and a new spicy taste is obtained due to additional ingredients.

Pumpkins are taken 1/3 less than for a simple diet soup, and zucchini is added to this third.

Additional Ingredients:

• Bell pepper;
• fennel fruit;
• tomato;
• 3 cloves of garlic;
• chicken bouillon;
• glass of sherry;
• cheese – 50 g;
• hot pepper - ground.

The selection of herbs is of great importance.

It is advisable to prepare rosemary, Provençal herbs, and basil in advance. This soup needs to be salted.

After the vegetables are cooked, the water is drained and replaced with meat broth, diluted in half with wine. Beat in this state so that all ingredients are thoroughly soaked. Then add garlic and herbs, mix everything well again.

Before serving, pumpkin soup is sprinkled with herbs and grated cheese. A dish prepared according to this recipe can replace 3 dishes at once in the lunch menu of those losing weight: first, second and appetizer.

Diet pumpkin muffin with dried apricots without sugar

Easy to prepare, crumbly and moderately moist pumpkin muffin with dried apricots. You can also add nuts, orange, lemon zest or other dried fruits to this recipe. This cupcake can be eaten for breakfast or a mid-morning snack.

KBJU per 100 g: 144/5/6/16.

Ingredients:

• Pumpkin – 200 g.
• Corn flour – 50 g.
• Bran – 30 g.
• Olive oil – 20 g.
• Dried apricots – 50 g.
• Baking powder – 10 g.
• Sweetener – 4 m.l.
• Vanillin – 1.5 g.
• Cinnamon.
• Salt.

Preparation:

1. Place the peeled pumpkin in a bowl, cover with a lid and microwave for 5-7 minutes. Let the pumpkin cool slightly and use a blender to puree it.
2. Add eggs to the puree and mix with a blender until smooth.
3. Pour the pumpkin puree into a bowl. Add corn flour, crumbly bran, sweetener, cinnamon, a pinch of salt, olive oil, baking powder, vanillin. Combine all ingredients with a mixer.
4. Next, add the dried apricots cut into pieces. Knead the dough thoroughly with a spatula.
5. Pour the dough into a cake pan, I have a round one with a diameter of 14 cm. Bake in an oven preheated to 180 degrees for 45 minutes. Remove the cooled cake from the mold.

Cottage cheese and pumpkin casserole with poppy seeds

An incredibly beautiful, delicious casserole made from two healthy products. The casserole does not have a pronounced pumpkin flavor, and the cottage cheese turns out very soft. This dessert can be safely eaten even in the evening, since the recipe does not contain wheat flour or sugar.

KBJU per 100 g: 101/9/4/7.

Ingredients:

Curd dough:

• Cottage cheese – 500 g.
• Eggs – 4 pcs.
• Poppy – 20 g.
• Starch – 1 tbsp. l.
• Stevia.

Pumpkin dough:

• Boiled pumpkin – 500 g.
• Honey – 1 tsp.
• Lemon zest.
• Egg – 1 pc.
• Starch – 1 tbsp. l.

Preparation:

1. Pour boiling water over the poppy seeds and leave to swell for a couple of minutes. Place the swollen poppy seeds on a paper towel to remove excess liquid.
2. Let's prepare the curd mixture. Separate the yolks from the whites. Add cottage cheese, starch, and poppy seeds to the container with the yolks. Blend the mixture with an immersion blender until smooth.
3. Add a little stevia to the whites and beat with a mixer until stiff peaks form. Place the whipped whites into the curd mixture. Carefully combine both masses with a silicone spatula.
4. Place the pre-boiled pumpkin in a blender bowl and puree until pureed. We also add egg, honey, starch, and a little lemon zest. Mix well.
5. Grease the silicone mold with vegetable oil. Place 2-3 tbsp into it alternately. l. each dough, one on top of the other. You can shake the mold periodically to ensure the dough is evenly distributed.
6. Place the pumpkin casserole in an oven preheated to 180 degrees for about 40 minutes. Be sure to check the readiness of the dough with a toothpick.

Classic recipe

Pumpkin contains a large amount of vitamins and minerals, which are so necessary for both children and adults. Creamy pumpkin soup is a popular dish, and many people love it very much. During the autumn period, it is difficult to imagine restaurants that do not serve it. The dish has many variations. It is prepared both with and without meat. Various spices, cream, milk, and other additional vegetables can be used.

The following recipe is considered the simplest and most canonical. Based on it, by changing the number of ingredients and their list, you can prepare the most delicious soup for you.

The recipe refers to Russian cuisine. The total cooking time is 40 minutes, and the active time is 25. 15 minutes are spent preparing the components. From the specified amount of products, 4–5 servings of the finished dish are obtained.

Ingredients:

• peeled pumpkin - 1 kg;
• vegetable broth or boiled water - 1 l;
• onions - 2 pcs.;
• carrots - 1–2 pcs.;
• garlic - 1-2 cloves;
• butter or vegetable oil - 10 g;
• salt;
• ground black pepper;
• ground nutmeg.

Making soup is easy:

1. Peel the pumpkin and cut its pulp into pieces.
   The carrots need to be peeled and also cut into cubes. The pumpkin pieces should be large enough to retain many useful vitamins, but not too large so that the vegetable does not have to be cooked for a long time.
2. The vegetables are placed in a saucepan, filled with water, placed on low heat and cooked until tender.
   Vegetables must be cooked until they become soft
3. At this time, you need to cut the onion into cubes and fry it in butter until golden brown. Add garlic to the onion (you can’t do this too early, as the sugar in garlic quickly caramelizes and it can easily burn and ruin the taste of the dish), and fry the vegetables until a light garlic aroma appears.
4. When all the vegetables are ready, you need to mix them and beat them with a blender.
   Spices and salt are added to the resulting puree.
5. It is put back on low heat and simmered for several minutes. If the puree is thick, you can dilute it with boiled water or vegetable broth.

There is another option for preparing this soup.

The ingredients are the same, but the process is slightly different:

1. All vegetables are cut and prepared as in the previous version.
2. In a saucepan you need to melt the butter or heat the vegetable oil.
3. Fry the onion and garlic on it until transparent over low heat (3-4 minutes is enough). Add carrots, ground nutmeg, black pepper and sauté for a few more minutes.
4. Add a few tablespoons of broth and simmer the vegetables until the carrots soften. Afterwards, you can add pumpkin (it’s better to fry it first) and the remaining broth so that it completely covers all the ingredients. You need to simmer the vegetables for at least half an hour.
5. The liquid remaining during stewing must be partially drained into a separate container so that it is convenient to control the consistency of the soup if necessary. Next, the vegetables are blended into puree, which can be diluted with the remaining broth.

The best variety of pumpkin for first courses

The most suitable varieties for heat treatment are:

• butternut (with nutty notes in taste);
• winter sweet;
• nutmeg (considered the most fragrant);
• large-fruited (flattened shape).

On sale you can also find hard-barked pumpkins that resemble an egg in shape and have a yellow-green skin color. This type of pumpkin is unsweetened. It is important that the fruit is without external damage to the skin and there are no signs of rotting on the stalk.

Useful tips and tricks

Pumpkin soup, the recipes (you can prepare a dish quickly and tasty with any composition) of which are discussed in this article, despite its low calorie content, satisfies hunger for a long time.

To make the zhuma rich, nutritious and healthy, you should take into account the subtleties listed in the table below:

Pumpkin soup will be low in calories and will have high nutritional value if you use vegetable broth instead of meat broth in the recipe. Additionally, pumpkin-vegetable soup is prepared quickly and is very tasty.

Porridge in pumpkin

To do this, you need to clean the orange vegetable from the insides, choosing one where the peel is especially dense so that nothing leaks out.

Ideally, the size of the “pot” should be for one serving, that is, it is better to take mini pumpkins. Millet is perfect for porridge.

Porridge made from golden grain is amazingly beautiful and low-calorie, but if you cook it incorrectly, there will be bitterness. You can remove it by pouring boiling water over the washed cereal and rinsing it again after 5-7 minutes.

Nutritional value per 100 g:

1. Calories: 71
2. Proteins: 4
3. Fats 2
4. Carbohydrates: 10

Products

• mini pumpkins - 4 pcs.
• millet - 1 cup
• milk (low fat) - 3 cups
• salt - 1/3 tsp.
• vanillin, cinnamon, lemon zest, raisins - optional.

How to do

1. Pour the washed millet into the prepared pumpkin and add salt.
2. Pour in milk. Place in a slow cooker and set to “Stew” mode (1.5 hours).
3. Before serving, carefully place on plates. Bon appetit!

Bean salad with tomatoes

For those who are trying to eat healthy and watch their weight, beans are exactly the product that should be present in the diet. With it you can prepare a simple, but very tasty salad, for which you will need:

• beans (1 can);
• tomatoes (4 pcs.);
• walnuts (100 g);
• half an onion;
• sprig of dill;
• lemon juice (1 tbsp);
• salt;
• olive oil.

The cooking process is as follows:

1. Rinse beans in cold water.
2. Chop the nuts, but not very finely.
3. Chop the greens.
4. Cut the onion into quarters and marinate in vinegar for 5 minutes.
5. Chop the tomatoes and combine them with the rest of the ingredients.
6. Add onion, salt and oil.

The salad is ready, all that remains is to put it in bowls and serve.