La soup it's a dish typically winter very simple to prepare. The vegetarian soups are a great way to add some nutritious, fiber-rich vegetables to our diet.
Vegetables are rich in antioxidants, fiber, vitamins and minerals and are low in carbohydrates; in the soups, moreover, legumes such as beans and lentils are used, which are also rich in properties and with a slight impact on blood sugar despite the higher carbohydrate index.
Here are 5 vegetarian soup recipes to try and share:
Index
Lentil soup
Lentil soup is low in fat and high in fiber and protein; lentils are a good source of folate, iron, phosphorus e potassium.
One serving of lentils contains only 27 grams of carbohydrates! Lightly fry the oil, onion, celery and carrot, add the lentils and 2 diced potatoes; add water and cook until cooked (the amount of water is subjective).
Finish the dish with salt, pepper and spices to taste.
Pumpkin and curry soup
La pumpkin it is rich in vitamin a and is perfect for making tasty and nutritious soups.
Cook the diced pumpkin in a pan with a little oil, curry, salt and spices to taste, add hot water or vegetable broth to taste and halfway through cooking a little milk of coconut to make the soup even creamier.
When cooked, blend everything, season with salt and serve.
Barley and black cabbage soup
Barley is high in protein and fiber and can help improve blood sugar levels and reduce the risk of diabetes.
To prepare this soup, sauté lightly with garlic, carrot and celery and let the black cabbage leaves go for a few minutes; add water and let it boil.
Separately, boil the barley and drain it al dente. Add the barley to the black cabbage and finish cooking; season with salt, spices and pepper and serve hot.
Quinoa soup with spinach and broccoli
Quinoa contains many proteins and fibers and helps you feel full longer; combined with spinach and broccoli in this soup it creates a dish rich in fiber and antioxidants.
Boil the spinach in lightly salted water and set aside; boil some vegetable broth and toss the broccoli tops until they are cooked al dente.
Cook the quinoa and set it aside. Add the spinach to the broth with the broccoli, season with salt, pepper, spices and herbs to taste and blend everything; add the quinoa and serve hot.
Chestnut and mushroom soup
Chestnuts are rich in complex carbohydrates, fibers, proteins, minerals and do not contain cholesterol.
For this recipe, cook the chestnuts in the oven at 200 degrees for 20 minutes, peel them and set them aside; sauté lightly and add the mushrooms and a potato.
Add the vegetable broth and let it go until the vegetables are very soft and have absorbed some of the broth. Add pieces of chestnut, season with salt and pepper and serve hot.
Soup can be a tasty and inexpensive way to eat right and keep your blood sugar in check.
Most soups keep for a long time, so always prepare a few more portions for the following days.
And do you eat enough vegetarian soups in winter? What are your favorites? Let us know in the comments and also follow us on our Telegram page
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