See how to prepare healthy and perfect recipes for winter
On cold days, few things warm up as much as a hot and nourishing soup. In addition to comforting the body, they can also offer good quantities of fibers, which favor satiety and digestive health. “The fibers provide greater satiety and cause gastric emptying to be done at a longer time. Therefore, the feeling of hunger requires time to emerge and, consequently, can lead to a lower food intake,” says nutritionist Roberta Stella.
With this in mind, we collected 7 delicious and easy to prepare recipes, perfect to share with the family. Check!
1. Lentil soup with vegetables
Ingredients
- 1 cup of tea lentil red
- 2 peeled and bites
- 2 peeled and chopped potatoes
- 1 chopped onion
- 2 wedges of chopped garlic
- 2 chopped celery stems
- 1 chopped courgette
- 240 g of naked tomatoes
- 6 cups of vegetable broth tea
- 2 tablespoons of olive oil
- Salt, nutmeg and thyme to taste
- Parsley to decorate
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the onion and garlic. Add the carrots, potatoes, celery and courgettes and brown for another 5 minutes. Add lentils, naked tomatoes and vegetable broth. Season with salt, nutmeg and thyme. Cook for about 30 minutes or until lentils and vegetables are soft. Garnish with parsley and serve then.
2. Pumpkin soup with meat
Ingredients
- 500 g of peeled pumpkin and bite
- 300 g of lean beef in small cubes
- 1 chopped onion
- 2 wedges of chopped garlic
- 1 tablespoon of grated ginger
- 4 cups of vegetable broth tea
- 2 tablespoons of olive oil
- Salt, ground black pepper and chopped coriander to taste
Methods of preparation
In a large pan, heat the olive oil over medium heat. Add the meat cubes and brown for 7 minutes, mixing until it seals all sides. Add the onion and brown until lightly golden. Add the garlic and grated ginger and brown for another 1 minute. Add the chopped pumpkin and mix well. Cook for 5 minutes, stirring occasionally to wrap the flavors.
Pour the vegetable broth over the ingredients. Partially cover the pan and cook over medium heat for 20 minutes or until the meat is soft and the pumpkin, slightly dilapidated. Season with salt, black pepper and finish with chopped fresh coriander. Serve very hot.
3. Soup of chickpeas with vegetables
Ingredients
- 1 tablespoon of extra virgin olive oil
- 1 chopped onion
- 2 wedges of chopped garlic
- 1 diced carrot
- 1 zuchinis cubes
- 1 diced potatoes
- 1 red pepper cut into large pieces
- 2 cups of boiled chickpeas
- 400 g of diced naked tomatoes
- 4 cups of vegetable broth tea
- 1 teaspoon of thyme leaves
- Macinated black pepper, grated Parmesan and goes up to taste
- Parsley leaves or fresh thyme to decorate
Methods of preparation
Heat the olive oil in a large pan over medium heat. Fry the onion until it is soft and translucent. Add the garlic and mix for a minute until the aroma is released. Then put the carrot, potatoes, peppers and courgettes. Fry the vegetables for 5 minutes, stirring occasionally.
Add naked tomatoes, chickpeas and vegetable broth. Mix well. Then season with salt, ground black pepper and thyme. Cook with the pan partially covered over medium heat for 25 minutes or until the vegetables are soft. Serve hot with grated Parmesan at the top and parsley or thyme leaves to finish.
4. Soup of beans with cabbage
Ingredients
- 2 cups of boiled beans tea
- 1 package of cabbage chopped
- 1 chopped onion
- 2 wedges of chopped garlic
- 1 grated carrot
- 1 l of vegetable broth
- 2 tablespoons of olive oil
- Salt, cardamom and ground black pepper to taste
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the onion and garlic. Add the carrot and brown for another 5 minutes. Add cooked beans and vegetable broth. Boil and then add the chopped cabbage. Cook for another 10 minutes. Season with salt, cardamom and black pepper. Serve later.
5. Barley soup with broccoli and smoked tofu
Ingredients
- 1 cup of wheat barley
- 500 g of broccoli Cut the florals
- 150 g of smoked tofu cut into cubes
- 1 chopped onion
- 2 wedges of chopped garlic
- 1 tablespoon of olive oil
- 1 and 1/2 l of vegetable broth
- 1/2 teaspoon of smoked paprika
- Rooms and black pepper ground to taste
- Fresh parsley to finish
- Cooking water
Methods of preparation
In an average pan, put the barley with water. Bring over high heat to a boil. Lower the heat and cook with the semi -media pan for 40 minutes or until the beans are tender. Drain the water and set aside.
In a large pan, heat the olive oil over medium heat. Add the chopped onion and brown for three minutes or until it starts to brown. Add the chopped garlic and brown for another minute. Add the smoked tofu cut into cubes. Go up for five minutes, stirring occasionally, until lightly brown and fall. Add the broccoli flowers to the braised and mix well. Cook for 5 minutes.
Pour the vegetable broth into the pan. Add cooked barley. Season with smoked paprika, salt and black pepper. Leave the soup for another 10 minutes over medium heat with the seed pan, until the broccoli are soft and flavors are well incorporated. If necessary, season the salt. Serve the soup very hot. Ends with freshly chopped fresh parsley at the top.
6. Chicken soup with oats and vegetables
Ingredients
- 1 cup of oat flour flake
- 500 g of breast chicken Piece
- 2 chopped carrots
- 1 chopped potatoes
- 1 chopped onion
- 2 wedges of chopped garlic
- 1 l of chicken broth
- 2 tablespoons of olive oil
- Salt, bay leaves and chopped parsley to taste
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the onion and garlic. Add the chicken and let it brown, then add the chicken broth and wait for a boil. Add the potato and carrot and cook until it is soft. Add the oats and cook for another 10 minutes. Season with salt and parsley. Serve later.
7. Chicken soup with green corn and sweet potatoes
Ingredients
- 500 g of boiled and grated chicken breast
- 1 cup of green corn tea
- 2 chopped sweet potatoes
- 1 chopped onion
- 2 wedges of chopped garlic
- 1 chopped chilli pepper
- 1 l of chicken broth
- 2 tablespoons of olive oil
- Salt, ground black pepper and chopped chives to taste
Methods of preparation
In a pan, heat the olive oil and brown the onion, garlic and peppers. Add the chicken and brown until golden brown. Add the chicken broth and bring to the boil. Add to sweet potato And cook until it is soft. Add the green corn and cook for another 5 minutes. Season with salt, black pepper and chives. Serve later.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
