Calories: 761.9
Cooking time: 20
Proteins/100g: 1.82
Carbs/100g: 5.09

This puree soup contains a variety of vegetables, which means it can saturate the body with vitamins and fiber. At the same time, the calorie content of the soup is very low, since the recipe does not use animal fats, cereals and starchy vegetables such as potatoes.
Ingredients:
- cauliflower,
- 2 zucchini or zucchini
- 1 eggplant,
- 2 carrots,
- fresh arugula
- 2 tsp olive oil,
- salt,
- coriander,
- paprika,
- dried oregano.

How to cook at home

Finely chop the onion and garlic and fry in a minimum amount of olive oil until soft and golden brown.

While there is time, we will disassemble the cauliflower into inflorescences, cut into smaller ones to reduce the cooking time of the soup.

Pour into the pan, where we fry the onion and garlic, 1 liter of hot boiled water. We make the broth: salt and season with spices. Cut the carrot into pieces and add to the soup.

Cut the zucchini and eggplant into small cubes without cutting off the skin. So we save more vitamins.

Dip the cabbage, zucchini and eggplant into the broth when the water boils.
Cover the soup with a lid and cook for 10-15 minutes.

Then the soup needs to be poured into a blender, add a little fresh arugula. Cooking arugula does not make sense, we will only lose vitamins. But be careful with arugula - it is very bitter if you overdo it a little.
Whip the soup into a puree.

Thanks to arugula, our diet puree soup has become even richer. green color. I garnished the soup with drops of sour cream and sprigs of arugula.
Enjoy your meal!

Puree soups have a fairly high the nutritional value, so they are superior in calories to traditional light soups. Thick, creamy meals have more proteins, fats, and carbohydrates, although they are prepared from similar products.

The composition of puree soups

Almost any ingredients can be added to the so-called cream soups, and this directly affects their composition and BJU. The first dish is more high-calorie or dietary, so everyone chooses the appropriate cooking recipe.

The composition of the dish includes mainly vegetables: cabbage, carrots, potatoes, mushrooms, tomatoes, onions and garlic. Also added a little vegetable oil(preferably olive oil) so that the puree soup does not turn out to be lean and tasteless.

The broth itself can be boiled on vegetables or meat. If you take chicken breast or beef, you get a less nutritious dish, and pork broth will increase the calorie content of puree soup to 150-200 kcal.

The composition may also include such non-standard ingredients as cod liver. It will increase the fat content of even the leanest vegetable soup more than butter or heavy cream, which is often used.

Calorie content of soups

Calories and BJU of puree soups per 100 g of a dish depend on the ingredients used for cooking. Consider the energy value of dishes prepared according to several of the most popular recipes:

• pumpkin puree soup contains 93 kcal per 100 grams;
• broccoli puree soup - 85 kcal;
• cauliflower dish - 33 kcal (the most dietary among all);
• the calorie content of mashed potato soup is higher - about 45 kcal;
• champignon mushroom soup - 85 kcal per 100 g;
• tomato puree soup - 40 kcal;
• from carrots - 70 kcal;
• from lentils, peas or beans - 50-55 kcal;
• celery soup puree - 45 kcal;
• soup made from many different vegetables - 50-60 kcal;
• with the addition of chicken or turkey - 90 kcal;
• With chicken liver- 85 kcal;
• with rice groats - 55 kcal per 100 grams.

As you can see, calories ready meal happens different. It all depends on what exactly you add to the pan.

The ratio of proteins, fats and carbohydrates in puree soups also depends on the ingredients. The table will help you understand everything:

For 100 g of soup	Squirrels	Fats	Carbohydrates
pumpkin puree soup	3.5	4.5	10
from broccoli	2	4	14
with tomatoes	2	3	1.5
from carrots	4	2	9
with champignons	8	2	3
potato	2	3	16
with poultry meat	6	7	4
with rice	1.5	1.5	8
pea	1	3	8

As you can see, even puree soup with meat and cream, just with meat or made from potatoes does not contain so much fat to refuse this dish when losing weight.

In general, cream is usually added solely for taste. By removing them from the recipe, you will reduce the calorie content and reduce the percentage of fat in the dish.

Cooking principles

All vegetable puree soups and dishes with meat or cereals are prepared according to the same principle: using a blender and almost any ingredient. If the minimum calorie content of mushroom soup per 100 g is important, use champignons, and if the number of calories does not matter, take porcini, saffron milk mushrooms or any other edible mushrooms.

If the recipe includes potatoes, choose a boiled variety, and to add richness to the dish, add cereals (you can rice). Cut all the ingredients into cubes so that they cook evenly.

Vegetables need to be poured with water, brought to a boil and boiled for several minutes, depending on the components. Tomatoes, cauliflower, and broccoli cook faster, while peas, chicken, and carrots take longer.

When preparing vegetable soup, fry the onion in a pan until golden brown - this will give a unique flavor. cauliflower and broccoli before cooking should be disassembled into inflorescences, and carrots can be rubbed on a coarse grater.

Cut potatoes and zucchini into cubes. Garlic, parsley, dill are added last. Salt and pepper to taste. When grinding with a blender, add cream or vegetable oil to give the taste tenderness.

As you can see, there is nothing complicated in making puree soups. Use whatever ingredients you have in the fridge and you'll be good to go. The low calorie content of this dish will not affect the figure!

vegetable puree soup rich in vitamins and minerals such as: vitamin A - 12.2%, beta-carotene - 12.7%, vitamin PP - 11.9%, cobalt - 26.8%, chromium - 14.6%

Benefits of vegetable puree soup

• Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• B-carotene is a provitamin A and has antioxidant properties. 6 micrograms of beta-carotene is equivalent to 1 microgram of vitamin A.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal intestinal tract and nervous system.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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Puree soup can be light and satisfying, high-calorie and dietary. It is a thick first course made from pureed meat products (it can be both fish, poultry, and cattle meat), vegetables and more. Puree soup has an appetizing appearance and excellent taste.

Often, ground cereals are used for its preparation. The basis of such a dish is meat, vegetable or milk broth. To increase the nutritional value of the dish, add cream or butter.

Soup calorie content

The calorie content of soup puree depends on the products included in the composition. So, for example, 100 vegetable puree soup contains 60.3 kcal, of which 2.8 g are fats, 7 g are carbohydrates, and 2.3 g are proteins.

Often, berries and fruits are used to make puree soups. So, for example, 100 blueberry puree soup contains only 33.5 kcal.

The benefits and harms of puree soup

Puree soup is easy to digest and at the same time it is quite a satisfying dish (especially with regards to meat / dairy types). It also stimulates the digestion process and increases appetite. In this connection, it is great for children and the elderly.

Also, this dish is indicated for people who are in the rehabilitation period. The use of such soups will saturate the body with all the necessary nutrients.

However, do not forget that its excessive consumption can lead to digestive problems.

	Product	Kcal	Proteins, g	Fats, g	Ang, g
	Blueberry puree soup	33,5	0,3	1,3	5,5
	Fresh tomato puree soup	40,5	1,8	3,1	1,4
	Soup puree from different vegetables	60,3	2,3	2,8	7
	Poultry soup	93,1	4,8	6,8	3,5
	Liver soup	67,9	3,7	4,1	4,3
	Potato and carrot soup	37,7	0,6	2,9	2,4