Soups are great allies of the diet because they are rich in nutrients like vitamins and minerals, and low in calories. In addition, it is easy to vary the taste of each soup and add thermogenic ingredients such as pepper and ginger, which accelerate metabolism and stimulate weight loss.
Soups can also be used to improve bowel function and provide large portions of nutrients to the body, being much used in detox diets. They can also be easily frozen, bringing practicality and speed at the time of hunger.
Here are 5 recipes for soups with less than 200 kcal to use for weight loss.
1. Ground Beef Soup with Mandioquinha
This soup yields about 4 servings with 200 kcal in each serving.
Ingredients:
- 300 g of ground beef;
- 1 tablespoon olive oil;
- 1 grated onion;
- 2 grated carrots;
- 1 grated mandioquinha;
- 1 grated beet;
- 1 bunch of spinach;
- 1 packet of watercress;
- Salt and pepper to taste.
Method of preparation:
Sauté the meat in the oil and add the onion until golden. Add vegetables and sauté for 5 minutes. Season with salt and pepper to taste and add water to cover. Let it cook over low heat until the vegetables are tender. Remove from heat and serve. If you prefer, you can beat the soup in the blender to get cream texture.
2. Pumpkin Soup with Curry
This soup yields only 1 portion and is about 150 kcal. If desired, add 1 tablespoon grated cheese on top, which will leave the preparation with approximately 200 kcal.
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 4 cups pumpkin in pieces
- 1 liter of water
- 1 pinch of oregano
- Salt, cayenne, curry, parsley and sage to taste
Method of preparation:
Sauté the onion in the olive oil and then add the pumpkin. Add salt, water and seasonings. Cook until the pumpkin is well cooked. Wait to melt and beat the blender. At the time of consumption, reheat the soup with the oregano and serve with the parsley.
3. Light Chicken Soup with Ginger
This soup yields 5 portions with about 200 kcal in each.
Ingredients:
- 500 g of chicken breast
- 2 small tomatoes
- 3 cloves garlic
- 1/2 grated onion
- 1 piece grated ginger
- 2 tablespoons light curd
- 1 handful of mint
- 4 tablespoons of tomato extract
- salt and parsley to taste
Method of preparation:
Sauté the onion and the garlic in the olive oil. Put the chicken cut into cubes to sauté, add the tomato extract, tomatoes, mint and half a glass of water. When cooking, add the grated ginger. When the chicken is cooked, whisk everything in the blender until it gets a cream. Bring to the fire again, add the salt, the parsley and the curd. Stir for 5 minutes and serve. Here's how to use ginger to lose weight.
4. Carrot Cream
This recipe yields 4 servings of soup with about 150 kcal.
Ingredients:
- 8 medium carrots
- 2 medium potatoes
- 1 small chopped onion
- 1 clove garlic, minced
- 1 tablespoon olive oil
- Salt, pepper, green scent and basil to taste
Method of preparation:
Dill chopped onion and garlic in olive oil. Add the carrots and the chopped potatoes in cubes, and cover with about 1 and 1/2 liters of water. Leave over low heat until the vegetables are cooked. Beat everything in the blender and return the cream to the pan, adding seasoning like salt, pepper, green scent and basil. Boil for a few minutes and serve.
5. Pumpkin Soup with Chicken
This recipe yields 5 servings of soup with about 150 kcal.
Ingredients:
- 1 tablespoon coconut oil
- 1 small onion, grated
- 2 cloves garlic, crushed
- 1 kg of Japanese squash cut into cubes (about 5 cups)
- 300 g of mandioquinha
- 4 cups water
- Salt and pepper to taste
- 1 cup skim milk
- 2 tablespoons light curd
- 150 g of chicken cooked in very small cubes
- 1 tablespoon chopped parsley
Method of preparation:
Heat the coconut oil and combine the onion and garlic to brown. Add the pumpkin and mandioquinha, the water, the salt, the pepper and cook for 20 minutes or until the pumpkin becomes soft. Beat in the blender until you get a homogeneous cream, then add the milk and beat a little more. Add the curd, the parsley and the cooked chicken, stirring well. Serve hot.
To use the soups in your favor, see how to make the complete soup diet.
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