Obesity is turning to be a great issue as the statistics reveals that the number of obese people rapidly increases every year. Obesity or overweight is not only an aesthetic issue but as well as can easily become a health condition as the risk of developing chronic diseases is extremely high. In order to keep your health and as well as the optimal weight index scientists recommend diet that is rich in fiber, but very low in sugar, trans fatty acids and saturated fats.
There is also an easy way how to achieve all that and that is the consumption of the traditional soup that our grandparents frequently consumed. This meal is packed with vitamins and minerals which keeps our health and as well as our slim line.
For instance, a light vegetable broth is the ideal appetizer, a hearty soup can replace any meal, and a sweet fruit gazpacho is a great dessert. This meal will warm you in cold winters day, help you with the cold or flu, but also be your greatest slimming ally.
According to recently conducted studies the consumption of soup in either form, broth, puree or with large pieces of vegetables, can suppress the appetite and thus lower the calorie intake. It will offer the feeling of fullness with fewer calories, but still provide rich fiber content that helps the digestion. Plus, it can be high in protein if you include lean meat or beans.
As per conducted Japanese and European studies, the regular intake of soup will decrease the risk of overweight and obesity. Yet, in the states, the intake of soup is not so often, namely 60% of adults consume soup less than four times a month during the winter season, and in the rest of the seasons this percentage reaches 80%. This could be one of the reasons why obesity is very frequent in USA.
Here are great soup recipes that will provide you with all the needed nutrients and substantially help you with the weight loss.
Italian Lentil Soup
This soup is high in protein, and can be served as a main meal. The preparation is easy, gluten free and ideal for vegetarians.
- 2 tablespoons of extra virgin olive oil
- 1 large diced white onion
- 2 celery diced stalks
- 2 large peeled and diced carrots
- 4 cloves of crushed garlic
- 7 to 8 cups of vegetable or poultry broth
- 1 cup of lenses (coral, green or brown)
- 2 cups of cut green cabbage
- 400 g of diced roasted tomatoes
- A quarter teaspoon of dried thyme
- A quarter teaspoon of freshly ground black pepper
- A pinch of chilli pepper
- 2 bay leaves
In a large pot add the oil and place it over medium-high heat. Next, include the onion, carrots and celery and sauté these ingredients for 6 to 7 minutes. Sir the mixture from time to time and once the onion becomes tender and translucent, add the crushed garlic. Stir the mixture for additional 1 to 2 minutes. The next step is pouring the broth, tomatoes, lentils (previously rinsed), black pepper, chilli and bay leaves. Mix everything nicely. Lower the heat to medium-low and then partially cover the pot. Simmer this mixture on low heat for 25 to 30 minutes. After this period of time, include the green cabbage and cook only for 5 minutes. In the end season it with salt and pepper and remove the bay leaves.
Pumpkin Soup with Cauliflower and Coconut Milk
This soup is rich in fiber and it will obtain a natural creaminess thanks to the content of coconut milk.
- 225 g bouquets of cauliflower
- 1 tablespoon of olive oil
- 400 g of pumpkin puree
- 1 can of coconut milk (about 400 g)
- 170 g carrots
- 2 cloves of garlic
- 55 g shallots
- 1 teaspoon of chopped fresh cilantro
- A pinch of coriander powder
- 1 vegetable broth
- Salt and pepper
First cook the cauliflower in an oven over 200 degrees. Place it on a baking sheet with 1 tablespoon of olive oil, salt, pepper, and half of the coriander. Bake it for 30 to 35 minutes.
Next, prepare the carrots and shallots, peel and cut them into small cubes. In a mortar mince garlic and coriander. Take a pot, drizzle a little bit of oil and heat it over medium-high heat. Then, add the shallot, carrots and remaining coriander and cook these ingredients for 3 to 5 minutes. Include the garlic and cook for additional 1 minute. Next, include the coconut milk and once it reaches its boiling point lower the heat and simmer for 5 minutes. Include the pumpkin purée, broth and a cup of water. Let it simmer a little bit, and season it at your own preference.
Serve the soup in bowls and then add the bouquets of cauliflower in the middle of each bowl. Garnish with coriander.