Recommended, 2020

Editor'S Choice

To spoon: 20 soups under 200 kcal

Special soup inserts for special soup delights.
Photo: RFF
content
  1. Mediterranean tomato soup
  2. Pea cream soup with matcha tea and ginger
  3. Cauliflower soup
  4. Tomato-apple-cream soup with breadballs with QimiQ
  5. Lemon soup with lettuce and caramelised almonds
  6. Green asparagus soup with strawberries
  7. Moro mango soup with cream cap
  8. Cold avocado soup with smoked turkey breast
  9. Spinach and sorrel soup
  10. tomatosoup
  11. Vegetable breast with baked peas
  12. Krbiscremesuppe
  13. Fruity tomato soup with shrimp pie
  14. Colorful vegetable soup
  15. Tomato and pepper soup with apricots and basil
  16. Clear mushroom and vegetable soup
  17. White chili sin Carne
  18. Fine mushroom soup with chanterelles and mushrooms
  19. Italian vegetable soup
  20. Cream of frothy soup with potatoes

Slimming soups

Spoon for spoon a pleasure: hot soups for cold days. And cold soups for hot days. Best of all, each soup recipe has less than 200 kcal. Sattmach guarantee included!

Lots of vegetables for a lot of energy. Our soups rely on tomato, peppers and broccoli. Or avocado and pumpkin. The crisp-crispy roasted ham cubes and shrimp give the special whistle.

The base of each soup : vegetable stock . It may be creamy too. A small dash of cream ennobles every bland soup. Most soups can be combined with a low carb diet - as long as you leave the bread. A tasty deposit: noodles without carbohydrates.

Imitation desired. And look up too. Low-calorie soups delight in full taste!

Mediterranean tomato soup

Per serving about 180 kcal

Ingredients (4 people)

2 spring onions, 1 clove of garlic, 3 tablespoons olive oil, 1 tablespoon tomato paste, 500 ml vegetable stock, 1 can (425 ml) tomatoes, salt, pepper, sweet and sweet pepper, sugar, half of a 425 ml tin small white bean kernels, 1 small zucchini, 75 g cherry tomatoes, 7 stems thyme

preparation

1. Wash and clean the spring onions. Separate green and white part into rings separately. Peel garlic and chop it roughly. Heat 1 tbsp oil in a saucepan. Lightly brown the spring onion rings and garlic for 2-3 minutes, then stir in the tomato puree. Sauté tomato paste for 1-2 minutes, deglaze with stock and tomatoes. Season with salt, pepper, paprika and a little sugar and simmer for about 20 minutes.

2. Pour beans into a colander and rinse in cold water. Wash the zucchini, clean, halve lengthways and slice. Wash tomatoes and quarter. Heat 2 tablespoons of oil in a pan. Roast the zucchini in a light brown sauce for about 5 minutes. Add tomatoes, beans and green spring onion rings and fry for about 1 minute. Season vegetables with salt and pepper, put aside.

3. Wash the thyme, shake it dry and finely chop the leaves of 3 stems. Add the chopped thyme to the soup, puree and season again. Arrange soup in bowls and distribute the vegetables in the middle. Garnish with the remaining thyme and serve immediately.

Pea cream soup with matcha tea and ginger

Per portion about 180 kcal

Ingredients (4 people)

300 g frozen peas, salt, 1 green apple, 25 g fresh ginger, 150 ml apple juice, pepper, 100 g whipped cream, 1/2 teaspoon matcha (green tea powder), apple for garnish

preparation

1. Cook the peas in salted water for about 5 minutes. Drain and scald under cold water. Peel apple, quarter, core and cut small. Peel and grate ginger.

2. Purée the peas, ginger, apple, apple juice and 250 ml of water. Season the soup with salt and a little pepper.

3. Beat cream until stiff, pour in match powder. Distribute soup on 4 glasses. Add the whipped cream, season with pepper and garnish with apple.

Cauliflower soup

Per serving about 200 kcal

Ingredients (4 people)

2 small onions, 1 small head cauliflower (about 800 g), 1 tablespoon butter, 1 l vegetable broth, 150 g whipped cream, salt, pepper, grated nutmeg, 4 tsp trout caviar, chervil for garnish

preparation

1. Peel onions and finely dice. Clean cauliflower and cut into florets. Heat fat in a large saucepan. Braise onions for 2-3 minutes. Add cauliflower and pour in stock, simmer for about 20 minutes.

2. Puree the soup. Add the cream, bring to the boil, season with salt, pepper and nutmeg. Arrange soup in 4 bowls, spread trout caviar on top and garnish with chervil.

Tomato and apple cream soup with sausage balls with QimiQ

Pro portion about 190 kcal

Ingredients (6 people)

750 g ripe tomatoes, 1 onion, 2 small apples, 2 tablespoons oil, 1-2 teaspoon maple syrup, 500 ml vegetable broth, 2-3 chopped chives, 1 bratwurst (about 125 g), 8 stalks of oregano, 125 g of QimiQ sauce base for sauces & soups, salt, pepper, cumin, sweet-and-sweet pepper, 3-4 tablespoons milk

preparation

1. Wash, clean and chop tomatoes. Peel onion and chop finely. Peel the apples, remove the core and cut the flesh.

2. Heat 1 tbsp oil in a saucepan. Braise onion and apples for about 2 minutes. Add tomatoes and maple syrup, continue to steam for about 3 minutes. Douse with broth and cover, simmer gently for about 15 minutes.

3. Wash the chives, pat dry and cut into small rolls. Sausage fry out of the skin into a bowl. Add chives. Mold with 2 teaspoons of dumplings. Heat 1 teaspoon of oil in a non-stick pan. Fry dumplings in a pan for 3-4 minutes.

4. Wash the oregano, shake it dry and chop the leaves of 6 stalks. Add QimiQ to the soup, except for 1 tbsp. Puree the soup, season with salt, pepper, cumin and a little paprika. Stir in oregano. Mix remaining QimiQ with 3-4 tbsp milk until smooth. Arrange soup and dumplings in bowls, garnish with remaining oregano and QimiQ.

Lemon soup with lettuce and caramelised almonds

Per serving about 170 kcal

Ingredients (4 people)

6 tbsp sugar, 8 almonds without skin, 1 red chard, 4 limes, of which 2 are organic, 1 tbsp oil, 1 l vegetable broth, 2 stalks parsley, baking paper

Zuberereitung

Caramelise 2 tablespoons of sugar and 1 teaspoon of water in a small pan, add almonds and caramelize for about 1 minute. Remove almonds and leave to cool on baking paper. Turn 4 small ladles or 4 cups with a round bottom upside down and lightly oil on the outside. Caramelise 4 tablespoons of sugar and 1 tablespoon of water in a small saucepan and pull caramel threads over the trowels or cups using a tablespoon.

2. Clean and wash chard, halve lengthwise and cut into strips. Wash 2 limes. Halve 2 limes, squeeze juice from 1 1/2 limes and cut the other half into 4 slices (for garnish). Peel 2 limes so that the white skin is completely removed. Remove fillets with a sharp knife between the separating skins.

3. Heat the oil in a saucepan and sauté the mangetout, add the stock and lime juice. Simmer broth for about 5 minutes. Finally, add the lime fillets. Wash the parsley, dab dry and peel off the leaves. Chop almonds. Carefully remove the caramel grill from the cups. Arrange soup in bowls, garnish with lime slices, parsley, almonds and caramel lattice.

Green asparagus soup with strawberries

Per serving about 200 kcal

Ingredients (4 people)

1 onion, 500 g of green asparagus, 125 g of mangetouts, 2 tablespoons of oil, 500 ml of vegetable stock, 6 small strawberries, 1 package of soy-cream cuisine, salt, pepper, 1 teaspoon of sugar, 2 tablespoons of lemon juice, watercress

preparation

1. Peel and dice the onion. Wash asparagus, cut off woody ends. Asparagus, cut into pieces except for 4 tips (about 5 cm long). Clean the mangetout and, except for 4 pieces, cut into small pieces.

2. Heat 1 tbsp oil in a saucepan. Braise the onion for about 6 minutes. The last 3 minutes asparagus mitdünsten. Deglaze with broth. Bring to a boil and simmer for about 10 minutes until the asparagus and the mangetouts are tender.

3. Wash, clean and halve strawberries. Halve the tips of the asparagus lengthwise and halve the remaining mangetouts once at an angle. Heat 1 tbsp of oil in a grill pan and fry vegetables from both sides over high heat.

4. Puree the soup with the blender. Stir in soya cream, season with salt, pepper, sugar and lemon juice. Arrange soup, garnish with roasted vegetables, strawberries and cress.

Carrot and mango soup with cream dome

Per serving about 140 kcal

Ingredients (4 servings)

1 onion, 15 g ginger root, 400 g carrots, 1 tbsp oil, 1 chilli pepper, 1 mango, 125 g soy cream 'Cuisine', chervil for garnish

preparation

1. Peel the onion and cut into small cubes. Peel and grate ginger. Peel carrots and cut into small pieces. Heat the oil in a saucepan, fry the onions in a glassy sauce, add the carrots and ginger and fry briefly. Deglaze with 500 ml of water and cover, simmer for about 20 minutes.

2. Slice chili lengthways, remove seeds and cut flesh into rings. Cut the mango meat from the stone, peel it and dice it. Add half of the cubes to the soup and puree with a blender. Add chilli, season with salt and bring to a boil again.

3. Season the soya cream with a little salt and froth it with an electric whisk. Put mango cubes in heat-resistant glasses, add carrot soup, spread the foam on top and garnish with chervil. Soup can also be served cold.

Cold avocado soup with smoked turkey breast

Per serving about 180 kcal

Ingredients (4 servings)

1 shallot, 1 chilled avocado, 2 tablespoons lemon juice, 400 ml poultry stock, 3-4 tablespoons sour cream, salt, sugar, cayenne pepper, 5 ice cubes, 2 stalks of parsley, 4 slices of smoked turkey breast, lemon slices to garnish, 4 wooden skewers

preparation

1. Peel the shallot and dice it roughly. Halve the avocado, remove the seeds, and carefully remove the pulp from the skin.

2. Puree avocado, lemon juice, shallot, poultry stock and sour cream in the universal crusher. Season with salt, sugar and cayenne pepper. Add ice cubes and puree once more.

3. Slice 1/2 organic lemon into thin slices. Wash parsley, shake dry. Peel leaves and chop finely. Place a slice of turkey breast and possibly a slice of lemon on 1 skewer. Fill soup in 4 glasses, sprinkle with parsley and cayenne pepper. Garnish with 1 skewer and serve immediately.

Spinach and sorrel soup

Per serving about 140 kcal

Ingredients (4 people)

1 onion, 1 garlic clove, 1 floury potato (about 150 g), 3 tablespoons butter, 500 ml vegetable broth, 2 slices of toasted bread, salt, pepper, 400 g spinach, 50 sorrel, fresh grated nutmeg

preparation

1. Peel the onion and garlic and finely dice. Peel, wash and dice the potatoes. Heat 1 tbsp butter in a saucepan. Braise onion, garlic and potato cubes for about 4 minutes. Douse with vegetable stock, bring to a boil and simmer for about 15 minutes.

2. Meanwhile, toss bread. Heat 2 tablespoons of butter in a pan and roast the bread cubes in them for about 5 minutes, turning them over. Season with salt and pepper. Read the spinach and sorrel, wash, shake dry, except for sprinkle and garnish, chop.

3. Add the spinach and sorrel to the broth, bring to the boil and simmer for about 2 minutes. Puree the soup, season with salt and nutmeg. Cut the remaining sorrel into strips. Arrange soup and sprinkle with bread cubes, sorrel and garnish spinach.

tomatosoup

Per serving about 150 kcal

Ingredients (6 people)

1/2 bunch of spring onions, 120 g sliced ​​bacon, 1 can (850 ml) tomatoes, 200 ml vegetable broth, salt, pepper, 1 pinch of sugar, 100 g sour cream, 4 tablespoons whipped cream

preparation

1. Clean and wash the spring onions and cut them into rings at an angle. Bacon in a saucepan until crispy. Take out, slices still hot is turn up to spirals. Warm bacon.

2. Fry the spring onion rings in the hot bacon fat for about 3 minutes until garnished with something else. Deglaze with tomatoes and broth, bring to a boil and simmer for 15-20 minutes. Crush the tomatoes with a mixing spoon. Season the soup with salt, pepper and sugar.

3. Beat sour cream and whipped cream until smooth with a whisk. Arrange the tomato soup in small bowls. Add the cream mixture in Schlieren to the soup. Garnish the tomato soup with the bacon spirals and other spring onion rings.

Vegetable broth with baked peas

Per serving about 150 kcal

Ingredients (4 people)

1 onion, 1 bunch of greens, 1 tomato, salt, 1 bay leaf, 2 cloves, 75 g flour, 1 egg, ground mace, 200 g butter lard, 1 walnut-sized piece of ginger, 1 organic lemon, 100 g mango pods

preparation

1. Brush the onion, cut in half and fry the cut surfaces in a frying pan without fat for about 3 minutes. Clean or peel the soup greens, wash and, until 1/4 leek and carrot, chop. Wash and halve tomato. Boil 2 liters of water, add soup vegetables, onion and tomato. Season with salt, bay leaves and cloves. Bring to a boil and simmer for about 30 minutes.

2. Mix the flour, egg, 1 pinch of salt, mace and approx. 2 tbsp lukewarm water into a smooth dough. Heat clarified butter in a saucepan. With 2 teaspoons, cut the dough into big peas and fry in hot fat (about 170 ° C).

3. Remove the baked peas from the fat, drain on kitchen paper. Wash ginger and cut into thin slices. Wash the lemon hot, rub dry and thinly peel the peel with a peeler. Add the ginger and lemon zest to the broth for the last approx. 10 minutes.

4. Cut the remaining carrot and leek into thin slices and / or rings. Wash the mangetout, clean. Pour broth through a fine strainer into another saucepan. Bring to a boil and cook prepared vegetables in it for about 5 minutes. Season broth with salt. Arrange broth and backer peas.

pumpkin cream soup

Per serving about 180 kcal

Ingredients (4 people)

800 g hokkaido squash, 1 onion, 2 tbsp + 1 tsp oil, 1 tsp curry powder, 3 tbsp sour cream, 750 ml vegetable broth, 2 tbsp pumpkin seeds, 2 stalks of parsley, salt, pepper, lemon juice

preparation

1. Wash pumpkin, halve, core and cut small. Peel the onion and cut into small pieces.
2. Heat 2 tablespoons of oil in a saucepan, sauté onions for 5 minutes. Add the pumpkin and curry powder and continue cooking for 5 minutes. Add broth and 1 tbsp of sour cream and simmer, simmering with occasional stirring for about 25 minutes.
3. Heat 1 teaspoon of oil in a pan. Roast pumpkin seeds in it for 1-2 minutes, then remove. Wash parsley, shake dry and finely chop the leaves. Once the pumpkin is tender, puree the soup. Season with salt, pepper and a little lemon juice.
4. Distribute the soup on small plates. From the Schmand with 2 teaspoons cut off small dumplings and put on the soup. Sprinkle with parsley and pumpkin seeds and serve immediately.

Fruity tomato soup with shrimp skewer

Pro portion about 190 kcal

Ingredients (1 person)

1 small onion, 2 raw shrimps (without head, in bowl), 1/2 leek onion, 1 teaspoon oil, salt, pepper, 5 tablespoons orange juice, 1 tin (212 ml) chopped tomatoes, 2 teaspoons wine vinegar, wooden skewer

preparation

1. Insert wooden skewer in water. Peel onion and chop finely. Peel shrimp, except for the tail fins, remove intestines. Wash shrimp and pat dry. Wash the spring onion, shake dry and cut diagonally into 3 pieces (2-3 cm long). Put prawns with spring onion pieces alternately on the wooden skewer.

2. Heat the oil in a small saucepan, fry the shrimp skewer in it for 4-5 minutes while turning. Remove, season with salt and keep warm. Sauté the onion cubes in the pan and deglaze with orange juice. Add tomatoes and vinegar and cook for about 4 minutes. Season with salt and pepper. Puree the soup with a blender and place in a soup cup. To serve shrimp skewers.

Mixed vegetable soup

Per serving about 150 kcal

Ingredients (4 people)

1/4 white cabbage (about 500 g), 1 red pepper, 1 small leek, 1/2 perennial celery (about 250 g), 500 g carrots, 2 tbsp sunflower oil, 1 l vegetable stock, 1 bay leaf, 4 juniper berries, 200 g cherry tomatoes, 1/2 bunch parsley, salt, pepper

preparation

1. Clean the cabbage and cut leaves from the stalk. Clean the peppers, wash and cut into strips. Clean the leeks, cut into rings, wash. Clean celery, wash and slice celery. Peel, wash and slice carrots.

2. Heat oil in a saucepan. Sauté paprika, celery and carrots for about 4 minutes. Deglaze with broth and 1/2 liter of water. Add cabbage, leek, bay leaf and juniper, bring to a boil and simmer for about 20 minutes.

3. Wash and halve the tomatoes. Wash the parsley, shake it dry, pluck the leaves from the stems and chop. Add the tomatoes to the soup about 4 minutes before the end of the cooking time. Season the soup with salt and pepper. Remove laurel and juniper. Arrange soup and sprinkle with parsley.

Tomato and pepper soup with apricots and basil

Per serving about 140 kcal

Ingredients (4 people)

300 g cherry tomatoes, 1 red pepper (about 300 g), 1 onion, 2 tbsp olive oil, 1 tbsp vegetable broth, 4 apricots (about 200 g), 1 small pot of basil, 1-2 tbsp cornstarch, 1 red chili pepper, salt, 1 tablespoon honey, 2 tablespoons wine vinegar

preparation

1. Wash tomatoes and dice. Clean the peppers, wash and finely chop. Peel the onion and cut into fine cubes. Heat oil in a pot. Briefly fry onions, peppers and diced tomatoes. Deglaze with 1 liter of water, stir in broth, bring to a boil and simmer for about 10 minutes.

2. Wash apricots, cut in half and remove stones. Cut fruits into small slices. Wash the basil, shake dry, fold the leaves from the stems and cut into strips, except for garnish.

3. Stir the starch and 2 tablespoons of water until smooth. Tie soup with it. Wash chili, clean and cut into fine rings. Add apricots to the soup. Season with salt, chili, honey and vinegar. Arrange the soup, sprinkle with basil and garnish.

Clear mushroom and vegetable soup

Per serving about 80 kcal

Ingredients (4 people)

1 onion, 1 clove of garlic, 100 g mushrooms, 2 tablespoons oil, 20 g dried mushrooms, 1 bay leaf, 4 juniper berries, 10 black peppercorns, 1 carrot, 100 g celeriac, 1 thin stick of leek, salt, 2-3 tablespoon sherry, 6 Stalks of parsley

preparation

1. Peel the onion and garlic, finely dice. Clean mushrooms, clean and slice. Heat oil in a pot. Fry mushrooms, remove and put aside. Fry the garlic and onions in the frying fat for about 5 minutes. Deglaze with 1 liter of water. Add dried mushrooms, bay leaves, juniper and pepper and bring to a boil. Approximately Simmer for 30 minutes.

2. Peel carrot and celery, wash and finely dice. Clean the leek, wash and finely dice.

3. Pour broth through a sieve, season with salt and sherry. Wash the parsley, shake it dry, peel off the leaves and chop, except for a few. Add the vegetables and mushrooms to the broth and simmer for 4-5 minutes. Arrange soup in cups, sprinkle with parsley and garnish.

White chili sin Carne

Pro portion about 190 kcal

Ingredients (4 people)

2 onions, 3 garlic cloves, 2 red peppers, 2 chili peppers, 1 bottle of light beer, 400 ml vegetable broth, 1 casserole pot, 4 tablespoons wine vinegar, 2 cans (à 425 ml) white bean seeds, salt, dried oregano, smoked paprika, 2 -4 tablespoons lime juice

preparation

1. Peel onions and garlic and finely dice. Clean, wash and finely chop the peppers. Clean chilies and cut into thin rings. Boil beer, broth, onions, garlic, peppers and chillies and simmer for about 5 minutes.

2. Wash the coriander, shake it dry, pluck the leaves from the stems. Puree the vinegar and coriander, except for something to garnish, in the universal shredder. Pour beans into a colander and rinse with cold water. Add beans and coriander to the soup, bring to the boil and simmer for about 10 minutes.

3. Season the soup with salt, oregano, paprika and lime juice vigorously. Arrange and garnish with coriander.

Fine mushroom soup with chanterelles and mushrooms

Pro portion about 190 kcal

Ingredients (4 people)

1 small onion, 250 g mushrooms, 250 g chanterelles, 1 tbsp + 1 tsp oil, salt, pepper, 1 tbsp flour, approx. 600 ml vegetable broth, 6 stalks of parsley, 150 g whipped cream

preparation

1. Peel the onion and finely dice. Clean mushrooms and clean. Clean chanterelles and wash thoroughly, preferably 2 times, drain. Approximately Place 4 mushrooms and 8 chanterelles aside. Other mushrooms cut into small cubes.

2. Heat 1 tbsp oil in a saucepan. Sweat onion cubes in it. Add mushrooms and simmer until the mushrooms are overcooked. Season mushrooms with salt and pepper and dust with flour. Slowly deglaze with broth while stirring and simmer for about 10 minutes.

3. Meanwhile wash the parsley, shake it dry and finely chop the leaves, except for a few.

4. Halve the remaining mushrooms or cut into thick slices. Heat 1 teaspoon of oil in a non-stick pan. Sear the mushrooms for about 3 minutes.

5. Add the cream and parsley to the soup, bring to the boil and season with salt and pepper. Arrange the soup, spread the fried mushrooms in the middle and garnish with parsley leaves.

Italian vegetable soup

Per serving about 200 kcal

Ingredients (4 people)

1/2 fennel tuber, 3 carrots, 1 bunch of spring onions, 2 tbsp olive oil, 2 tbsp tomato paste, 1.5 l vegetable broth, 1 small green pepper, 2 zucchini, 6 medium tomatoes, 4 tsp basil pesto

preparation

1. Wash fennel, clean and cut into strips. Wash carrots, clean, peel and halve lengthways. Wash and clean the spring onions. Cut carrots and spring onions at an angle into thin strips.

2. Heat oil in a saucepan. Sweat carrots and fennel for 1-2 minutes. Add the tomato paste and sauté briefly. Deglaze with broth and bring to a boil. Simmer the soup for about 20 minutes.

3. Halve, clean and wash the peppers. Wash and clean the zucchini. Wash, clean, quarter and core the tomatoes. Tomato, pepper and zucchini into small cubes. Add the zucchini and pepper to the soup about 10 minutes before the end of the cooking time. Add tomatoes and spring onions after another 5 minutes. Arrange soup in plates and stir in 1 teaspoon of pesto.

Herbal foam soup with potatoes

Per serving about 120 kcal

Ingredients (1 person)

75 g carrots, 100 g potatoes, 200 ml vegetable broth, 1/4 bunch chives, 4 stalks of parsley, 4 stalks of chervil, salt, pepper, 1 tablespoon whipped cream

preparation

1. Peel and wash carrots and potatoes and cut into evenly sized cubes. Bring the vegetable stock to a boil. Add the vegetables, bring to the boil again and simmer for about 15 minutes.

2. Wash herbs, shake dry. Cut chives, except for garnish, into rolls. Pick parsley and chervil leaves from the stems and chop. Add herbs to broth and finely puree with the blender. Season with salt and pepper. Refine with cream. Arrange soup and garnish with chives.

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