Lentil dishes for weight loss - dietary recipes with photos. Diet lentil soup for a beautiful and slim figure Diet lentil soup recipe

Diet red lentil soup. Lentils are a very healthy and dietary product, but unfortunately they are not often on our tables. The soup from it turns out to be very tasty and aromatic. Cooking is simple and quick.

For cooking we need:

1 cup red lentils

1-2 potatoes

2 pcs onion

2 pcs medium carrots

Celery stems, leaves, or dried root. In my case, these were fresh stems and leaves.

black peppercorns

bay leaf 2 pcs

chili to taste

The dressing for the soup will be olive oil with chili.

Preparation:

Rinse the lentils until the water is clear and send them to cook for 10-15 minutes or more if you like it to turn into a puree.
When the lentils are ready, a set of vegetables (potatoes, carrots, onions), peeled, washed and diced, should be added to it. Also at this time add black pepper and chili to the soup.
When the vegetables are cooked, we send bay leaves and celery to the soup, if it is fresh. If the root is dried, then put it together with the pepper. After cooking for another five minutes, turn it off and you can serve it to the table.
Season the soup with olive oil with or without chili.

Bon Appetit!

Lentil Puree Soup is a healthy lunch that will keep you lean and add variety to your diet. This soup combines healthy ingredients (lentils, ginger, cilantro, spices) and a rich, pleasantly delicate taste. The lentil cream soup according to this recipe is suitable not only for those who watch their waist, but also for vegetarians. After all, lentils are very rich in folic acid and iron.

Care should be taken by those who are prohibited from consuming legumes and hot spices due to problems with the gastrointestinal tract. At the same time, doctors even recommend eating lentils for duodenal and stomach ulcers, colitis and even diabetes mellitus. We will cook our soup from red lentils, as they boil better and faster. And this is important, since it contains a lot of coarse fiber. Green lentils have a richer flavor than red lentils, but they will have to be cooked for at least two hours and soaked overnight.

So let's get started. First, let's prepare the ingredients for our puree soup:

a glass of red lentils
half a cup of coconut flakes
a quarter of a small onion
one tomato
teaspoon of ginger root (chopped)
cilantro (if not, then parsley)
half a clove of garlic
a tablespoon of olive oil

All this number of components will require about 2 glasses of water. You will need natural coconut flakes, so buy them by weight. It is usually sweetened in packages.

As for the spices, for the lentil puree soup you will need:

turmeric
ground cumin and coriander (a quarter teaspoon of each spice)
a teaspoon of ground shambhala and a mixture of spices for vegetables and legumes
a pinch of red pepper and nutmeg - also ground

And, of course, salt to taste. Eliminate peppers if you can't get hot. Perhaps some will be unfamiliar with such a spice as shambhala. It is sold in the form of dried seeds and is also called "hay fenugreek", "camel grass", "Greek hay", etc. Her taste is strong, bittersweet, somewhat reminiscent of mushrooms and nuts. To make the dish more tasty, it is better to grind the shambhala yourself.

Lentil Puree Soup Recipe

It is necessary to rinse the lentils and cover with water for 4 hours. The coconut shavings will need to be soaked in hot water for 2 hours. Accordingly, plan your lunch preparation ahead of time. Once the right time has passed, rinse the lentils well again and cook until tender. This is usually about 20 minutes. Chop the coconut with a blender and squeeze out with cheesecloth. You can also make tomato puree while cooking the lentils. The tomato should be put on steam (feel free to use the steam from the cooking lentils) for 10 minutes. After that, it will be very easy to rub the tomato with a spoon through a sieve.

Then you need to lightly fry the ginger, onion and garlic in olive oil. When the roots are light golden brown add spices and tomato puree. Simmer, then add half the coconut milk and simmer some more. Now grind everything in a blender to a homogeneous consistency - and the soup is ready! You can add salt as you like, garnish with coconut milk and cilantro.

Lentils are considered one of the healthiest legumes. And by making a puree soup from it according to this recipe, you will receive a portion of protein that is useful for the body. This is a good alternative to the carbohydrate-rich potatoes that we are used to adding to almost every soup.

Lentils are legumes that contain minerals, complex carbohydrates, and fiber. Groats are rich in protein but low in calories. For people looking to lose weight, nutritionists often recommend including foods from this legume in their diet. Lentil soup for weight loss on the dinner table will help to remove those extra pounds without leaving you hungry.

How is lentil soup good for weight loss?

The usefulness of legumes for weight loss, in addition to its low calorie content, is explained by the following properties:

High protein content. Saturation occurs after eating a small portion. To digest protein, the body expends a large amount of energy, that is, calories are burned.
Reduces cholesterol and sugar levels.
Contains amino acids. They are necessary for the normal construction of the body and maintaining its correct functioning.
Rich in fiber. A slimming dish will not only be delicious, but also satisfying. Fiber helps to normalize the digestion process, and also cleanses the body of toxic substances and toxins.

Soup made from lentils will provide a person with minerals and vitamins.

How to choose the right cereal?

The correct diet for weight loss is not only about eating low-calorie foods. So that the fight against extra pounds does not harm your health, you must choose high-quality food.

Lentils are:

red;
yellow;
black;
green;
brown.

For soups, it is recommended to give preference to brown, red or yellow cereals. Lentils should crumble, if the grains stick together - a poor quality product. The beans must be the same size and not damaged. If the groats are sold in packaging, you must make sure that there are no mold or insects before buying. The pack must be transparent and free of condensation. The aroma of quality lentils is reminiscent of the smell of nuts.

The expiration date cannot be ignored. If it is out or nearing the end, you should not buy lentils. Such grains may contain fungal microflora. When eating poor quality products, the possibility of food poisoning is not excluded.

Diet soup recipe

Bean soup, which can help you lose weight easily, is recommended for breakfast or lunch. To prepare it, you will need the following ingredients:

1.5 cups red lentils
1 onion;
1 carrot;
0.5 pcs. bell pepper;
2 liters of water.

After the water boils, pre-washed lentil grains are added to it. The beans should be simmered. A foam forms on top of the water, which must be removed. After 15 minutes, start adding vegetables.

Frying is not recommended to minimize calories. Chop the onion into small cubes and put it in a saucepan. Peeled carrots can be grated or sliced. It is put into the soup right after the onion. After removing the seeds from the bell pepper, it is cut and added to the soup. The dish is salted to taste.

Boil lentils with vegetables until cooked. At the end of cooking, you can add 1 tsp to the soup. lemon juice. It will add flavor and soften the rump.

You can grind the diet meal with a blender. You can decorate and fill the soup with additional vitamins by adding greens.

Nutritional value of 100 g of product - 31 kcal.

Contraindications and harm

Due to the fact that lentils are a legume, they increase gas production in the gastrointestinal tract. It is not recommended to abuse it when:

gout;
joint diseases;
intestinal dysbiosis;
ulcers of the stomach and duodenal ulcer;
inflammation of the gallbladder.

Legumes contain purines. Their excess in the body contributes to the accumulation of uric acid. Under its influence, the formation of kidney stones occurs.

A diet based on bean plant soup will help with weight loss, but lentils should not be the only meal in the diet. It is recommended to discuss the slimming menu with a nutritionist.

Results and reviews

Ekaterina, 32 years old, Buturlinovka: During winter, I always gain extra 4-5 kg, which I try to get rid of in the spring. I learned about the beneficial properties of lentils from a magazine, where the method of preparation was indicated. This winter I used dietary soup for breakfast. The feeling of hunger did not appear even when it was lunch time. I also ate a lot of fruits and vegetables.

At the end of March, I got on the scales, which confirmed the effectiveness of lentils - not a single extra kilogram.

Elizaveta, 28 years old, Volokolamsk: After giving birth, I was looking for a way to get rid of excess weight, but without a hunger strike. I saw lentils on a store shelf and decided to buy. I had never cooked it before, so I began to collect information about cereals. In the process of studying cooking methods, I found out that lentils are not only healthy, but also delicious. With its help, you can lose weight.

She made soup, porridge and even cutlets from lentils. I got rid of 4 extra pounds in 2 weeks.

Lentils are a healthy natural product from which a variety of dietary meals are prepared. Soup is the most popular of these. An easy-to-prepare dietary lentil soup that comes in a variety of recipes is approved for dieters. The dish is characterized by a balanced composition.

Benefits of lentil soup

This natural product is classified as legumes. Lentils are a rich source of vegetable protein that is essential for the full functioning of the body. There are several varieties, but brown, red, green lentils are most often used in cooking. A red variety is used to make the soup. Brown lentils are good for mashing. The composition of dietary salads includes a green variety of the product.

Delicious soup is included in most diets, as it has a wide range of health benefits:

The main ingredient of the dish is rich in B vitamins, vitamin C. It also contains a large amount of macro- and microelements: copper, phosphorus, magnesium, iron and potassium.
In the preparation of the cream soup, a variety of vegetables are used to enrich the dish with fiber.
The benefits of the dish are obvious for people who not only lose weight, but also build muscle mass. Legumes are enriched with vegetable protein, which is needed by muscle fibers. Also, the use of the product helps to increase physical endurance.
Regular use has a positive effect on the cardiovascular system, immunity, skin and gastrointestinal tract.

Be sure to see:

Gallery image with caption:

Gallery image with caption: Gallery image with caption: Gallery image with caption:

Is the dish suitable for weight loss

Soup-puree is useful for those who are losing weight, since the dish has a balanced composition, including fiber, macro-, microelements and vitamins. At the same time, it contains a small amount of calories. There are no saturated fat in the dish.

The introduction of lean soups into the menu helps to normalize the functioning of the intestines, preventing the occurrence of flatulence and constipation. Lentil dishes, due to their protein content, are satisfying, but at the same time are easily absorbed by the body. It is useful to serve the soup for dinner, since in the morning and in the evening such a dish is less absorbed by the body and causes bloating.

Popular recipe options

You can cook soup according to numerous step-by-step recipes, described in detail in the table:

Dish	Ingredients	How to cook
Diet with celery	50 grams of red lentils; 150 grams of carrots; 150 grams of celery; 1 orange; 1 stalk of leeks; a teaspoon of vegetable oil; 300 milliliters of vegetable broth;	Rinse the lentils. Then cook it until tender in unsalted water. Take a heavy-walled saucepan and heat the oil. Fry the chopped onion. Then add the broth, chopped carrots and celery. After 15 minutes, add the boiled lentils. Turn the finished dish into mashed potatoes, add orange juice and spices to taste.
	300 grams of chicken meat; 3 potatoes; 50 grams of lentils; 200 grams of white cabbage; 1 carrot; 1 onion onion; 1 bell pepper; clove of garlic; a tablespoon of vegetable oil; greens, salt and pepper to taste.	Cut the chicken into small pieces. Pour the oil into a heavy-walled saucepan and begin to fry the meat. Salt and simmer in meat in your own juice. Chop the recipe vegetables into small pieces. As soon as the liquid has boiled out of the meat, add vegetables (except for potatoes and cabbage) to the dishes with chicken. Add chopped potatoes and washed lentils. Pour 1 liter of water into a saucepan. When the potatoes are cooked, add the shredded cabbage. Add herbs and spices. Cook the dish until tender.
With zucchini	1.2 liters of water; 400 grams of red lentils; 200 grams of carrots; 200 grams of zucchini; 100 grams of onions; 10 grams of green onions and herbs; salt and pepper to taste.	Add lentils to a pot of water and cook until tender. While the lentils are cooking, prepare the vegetables according to the recipe. Place vegetables in a saucepan and cook until tender. Season with salt and pepper. Grind the finished dish in a blender bowl. Add herbs to taste.
Tomato	250 grams of tomatoes canned in their own juice; 200 grams of red lentils; 2 cloves of garlic; 2 bay leaves; onion head; 1.5 liters of chicken broth; a tablespoon of thyme; salt and pepper to taste.	Place all food in a large saucepan except the tomatoes and broth. Then add the remaining 2 ingredients and cook for 5 minutes over medium heat. Then reduce heat and cook for 20 minutes. The soup should have a thick consistency. Add spices to the finished dish to taste.
Sharp for weight loss	60 grams of raw lentils; a quarter of an onion; 0.5 carrots; turmeric, chili, salt to taste; 0.5 liters of vegetable broth; 30 grams of whole grain bread.	Soak lentils in cold water for 1 hour. While the product is cooking, fry the onions and carrots in a deep saucepan. Chop the garlic and chilli finely. Add food to the pot by combining it with the spices. Pour the broth over the ingredients and bring to a boil. Reduce heat and add lentils. Salt. Skim off the foam and cook for another 20 minutes. Puree the soup and mash it with whole grain bread.

Contraindications

Despite the benefits, lentils and dishes from it are not allowed to all people. Since this food is rich in protein, it is not recommended to use it for gout and gallstone disease.

Lentils are legumes that cause flatulence in the intestines. Therefore, if a person has chronic intestinal diseases, it is necessary to refuse to eat dishes from this product.

How and what lentils to choose

For diet soups, choose brown and red lentils. These varieties boil well and have a delicate texture when finished. It is better to choose a green culture for preparing salads.

Purchase a product in a transparent container that allows you to visually assess the quality of the content. Lentils must be free from foreign objects, mold and dirt. The product must be free of foreign smell. For cooking, it is optimal to buy lentils of the first and highest grade.

Useful video

Main conclusions

Lentils are a healthy product that is suitable for the preparation of dietary meals, in particular, soup.
Brown and red varieties are the most suitable for making cream soup.
The culture is rich in nutrients, including vegetable protein. It is useful for people looking to build muscle.
The dish is included in a variety of diets.
The soup can be prepared with vegetables, chicken, spices. The dish is often served as a smooth puree.
You can not eat legumes for people suffering from chronic intestinal diseases, gout, cholelithiasis.
When choosing a product, carefully evaluate its appearance and smell. Lentils of the first and highest grade are considered the best options.

Lean soup for lentil lovers, light, but rich and filling - a complete lunch without potatoes. Such a dish will be appreciated not only by those who are fasting, it should be included in their diet by everyone who suffers from atherosclerosis, because legumes promote blood formation, and they also normalize blood sugar and are beneficial for diabetes.

It is a sin not to use such a healthy cereal, so we suggest you prepare a simple and delicious lentil soup with cauliflower.

Ingredients:

Red lentils - ½ cup
Cauliflower - 150 gr
Carrots - 100 gr
Onion - 50 gr
Tomatoes - 100 gr
Vegetable oil - 1.5 tbsp. spoons

How to make lentil and cauliflower soup

Prepare food. Measure out the required amount of lentils, peel carrots and onions.

Prepare cauliflower with tomato. Because we need the pulp of a tomato, then we need to remove the skin from it. To do this, make a small cruciform incision on top of the fruit. Tear off the lower leaves from a small cabbage head.

Put vegetables in bowls and pour boiling water over each one. Leave the tomato in hot water for 3 minutes. And cabbage for 5-6 in well salted water.

Carefully remove the skin from the scalded tomato, and disassemble the softened head into inflorescences.

Coarsely grate the carrots and chop the onion head into cubes.

Saute vegetables in hot vegetable oil until softened and slightly change in color.

Add lentils to sautéed vegetables and fry them for 2-3 minutes together with onions and carrots.

Transfer the sautéed dish to the cooking utensils, pour all over with 1 liter of water, stir gently. Set the saucepan over medium heat, bring the broth to a boil, turn the gas to a minimum and cook the soup.

After 12-15 minutes, add cabbage inflorescences to the pan and put tomato slices. Season the ingredients with salt to your liking.

Cook the soup for 5-7 minutes, until all products are fully cooked.

Serve warm red lentil soup with cauliflower. Garnish each portion with chopped herbs if desired.

With the proposed cooking method, red lentils boil well, giving the dish a peculiar thickness. But if you want to see whole grains of legumes in the soup, then cabbage and tomatoes should be put into the pan simultaneously with sautéing.

Recipes for the healthiest soups with lentils and cabbage are very diverse. Along with the traditional options, puree soups are very common. Such dishes will appeal to children as well. Enjoy a flavorful, rich and incredibly healthy creamy red lentil soup with vegetables. Such a recipe will expand the daily menu, along the way helping with atherosclerosis.