Dietary pumpkin soup puree recipe: recipes, step-by-step preparation, how many calories per 100 grams

Benefits of pumpkin soup for weight loss

Experts recommend preparing dietary pumpkin soup to include it in the daily menu. What are the benefits of boiled food:

• normalizes heart function;
• cleanses the liver, kidneys, blood;
• preserves and improves vision;
• zinc in the composition calms the nervous system and has a positive effect on the condition of the skin;
• accelerates metabolic processes;
• relieves swelling and chronic constipation;
• keeps the body full for a long time;
• pumpkin is involved in lipid metabolism, burns fat, releases energy, increases performance, has medicinal properties, and helps lose weight.

Calories in pumpkin soup

Depending on the method and method of preparation, the calorie content of pumpkin soup for weight loss differs. If you use meat broth for making, the number of calories will increase - 70-90 kcal per 100 ml of the finished dish. If you cook the soup in water, without frying the vegetables and without pouring heavy cream over them, then the calorie content will be only 33-35 kcal per 100 grams, which will contribute to weight loss.

Useful tips

When preparing pumpkin and dishes made from it, experienced housewives use small tricks to help speed up the process and simplify it:

1. In order to reduce the calorie content of the dish, do not fry the vegetables. Simmer onions, garlic, carrots along with pumpkin.
2. You can combine pumpkin cream soup with seafood. For example, shrimp would be an excellent option. They will not critically increase the calorie content, but will add their own flavor to the dish.
3. The best spices for pumpkin dishes are black pepper, nutmeg, bay leaf, sage, rosemary, ginger and garlic.
4. Fresh pumpkin can be pre-baked in the oven. It will give the final dish a more original taste.
5. When preparing diet pumpkin soup for weight loss, add a minimal amount of water. Otherwise, the dish will turn out too liquid, and the taste will be diluted.
6. Don't cut the pumpkin too large - small pieces will cook faster and release more juice.
7. Pumpkin soup is useful not only for those losing weight. It contains many vitamins necessary to maintain our health.

Is it possible to eat pumpkin on a diet?

Nutritionists advise eating pumpkin on a weight loss diet; even a special pumpkin diet has been developed, which includes porridge with vegetable pulp, juice and seeds. Pumpkin is able to burn fats due to carnitine and beta-carotene contained in its pulp . These substances deliver fatty acids to cells, where they are quickly broken down, releasing energy. Those who eat pumpkin soup achieve rapid weight loss, gain stamina and vigor.

Contraindications

Unfortunately, not everyone benefits from pumpkin soup. In some cases, when using it, the result will be negative. Doctors do not recommend, and sometimes even prohibit, eating pumpkin in the following cases.

• Individual intolerance.
• Bloating.
• Diabetes.
• Gastritis with low acidity.
• Intestinal obstruction.
• Stomach or intestinal ulcer.
• Hypertension.
• Professional participation in active sports (in this case, pumpkin can provoke not a loss of fat deposits, but a decrease in muscle mass).

Before including pumpkin in your diet, consult a nutritionist.
Many nutritionists suggest using pumpkin for weight loss. You just need to understand that positive reviews come only from those people who, in addition to following a diet, use feasible physical activity. After all, you won’t be able to lose much weight just by changing your diet. But pumpkin soup can be used not only during a diet. After all, this bright and tasty dish can just lift your spirits on a cloudy autumn day.

The author is Yulia Mosalova, for more information about the experts, see the authors of the site

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Vegetarian pumpkin soup

• Cooking time: 30 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 33 kcal per 100 g.

Vegetarian pumpkin soup will appeal to those who want to lose extra pounds. The dish turns out to be satisfying, bright and quickly satisfies hunger. To reduce its calorie content, it is not recommended to fry onions and carrots in oil - it is better to immediately put them in boiling broth. You can season the finished soup with fresh herbs - parsley, dill, cilantro. It is allowed to be eaten at lunch and dinner.

Ingredients:

• pumpkin pulp – 100 g;
• zucchini – 100 g;
• bell pepper – 1 pc.;
• onions – 1 pc.;
• tomatoes – 1 pc.;
• carrots – 2 pcs.;
• greens - a bunch;
• water - half a liter;
• salt - a pinch.

Cooking method:

1. Cut the pumpkin, peppers, carrots, zucchini into cubes, cover with water.
2. Bring until cooked, add the sliced ​​tomato.
3. Cook for 10 minutes, season with chopped herbs and coriander, lemon juice.
4. You can add potatoes if you wish.

conclusions

Pumpkin is a healthy, nutritious product. It is ideal for preparing dietary dishes. The sweetish pulp of this vegetable is low in calories, which makes it possible to prepare amazingly tasty soups based on it.

This soup can be consumed not only by those who want to lose extra pounds, but also by everyone who cares about their health. Pumpkin soup is a complete, healthy lunch for the whole family.

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Dietary pumpkin cream soup

• Cooking time: 40 minutes.
• Number of servings: 5 persons.
• Calorie content of the dish: 60 kcal per 100 g.

The weight loss result of low-calorie dietary pumpkin cream soup can be enhanced by adding dry pumpkin seeds to it for decoration. The result is an effective dish with hints of Mediterranean cuisine by adding garlic and olive oil. To speed up the process of fat breakdown, add a little ground ginger root or red chili pepper to the finished soup.

Ingredients:

• pumpkin pulp - half a kilo;
• celery stalk – 2 pcs.;
• onion – 1 pc.;
• garlic – 2 cloves;
• tomatoes – 1 pc.;
• water - half a liter;
• olive oil - a tablespoon.

Cooking method:

1. Chop celery, onion, garlic.
2. Remove seeds from the pumpkin pulp and cut into large pieces.
3. Peel the tomato, remove the seeds, cut into cubes.
4. Heat the oil in a saucepan, add celery, onion, garlic, simmer for five minutes, stirring.
5. Add pumpkin cubes, simmer for five minutes, add tomato, season with chili pepper.
6. Simmer for 10 minutes over medium heat, add boiling water.
7. Cook for 15 minutes, covered, strain the broth.
8. Cool the soft vegetables, blend with a blender, and combine with the broth.
9. Add salt, heat on the stove, garnish with black pepper.

Ingredients:

• Pumpkin – 300 grams
• Red lentils – 100 grams
• Hard cheese – 200 grams
• Olive oil – 50 Milliliters
• Carrots – 1 piece
• Zucchini – 1 piece
• Potatoes - 1-2 pieces
• Onions - 0.5 pieces
• Garlic – 3 cloves
• Bread – 5 Slices
• Rosemary - To taste
• Sage - To taste
• Bay leaf - To taste
• Salt - To taste
• Ground black pepper - To taste

Number of servings: 4-5

Pumpkin soup for weight loss

• Cooking time: 40 minutes.
• Number of servings: 8 persons.
• Calorie content of the dish: 40 kcal per 100 g.

You can diversify the pumpkin puree soup by adding sour apples. The combination of sweet pulp and sourness will make the dish more piquant. One serving of soup on the menu will keep you feeling full for a long time and will not let a person get hungry. This dish is also considered healthy because pumpkin is rich in vitamins and minerals. If desired, you can add a little low-fat cream at the end of cooking to soften the taste.

Ingredients:

• raw pumpkin pulp – 900 g;
• apples – 2 pcs.;
• vegetable oil – 30 ml;
• vegetable broth - half a liter;
• onion – 1 pc.;
• water – 500 ml.

Cooking method:

1. Heat the oil in a saucepan and cook the chopped onion until soft.
2. When the contents of the pan become transparent, add pieces of cored and peeled apples and pieces of pumpkin.
3. Pour in broth, water, and season with bay leaf.
4. Let it boil, simmer over low heat for 25 minutes.
5. Grind the vegetables with a mixer or blender and return them to the broth.
6. Keep on low heat, stirring regularly, but do not let it boil.
7. Garnish the soup in a bowl with seeds, pour in a little cream.
8. If you want to make a sweet dish, remove the onion from the recipe and add honey or berry sauce.

Benefits of pumpkin soup for the body

Not all soups are equally beneficial for the body. After all, when cooking vegetables, a significant amount of nutrients disappears. However, after heat treatment, pumpkin retains many elements necessary for the body. As a result, regular inclusion of pumpkin soup in the diet affects many human systems and organs.

Beneficial properties of pumpkin for the body

• The work of the heart muscle becomes more stable.
• Toxins are removed from the body, swelling decreases.
• Vision improves.
• Metabolic processes occur faster.
• Zinc, which is part of pumpkin, has a beneficial effect on the nervous system and the condition of the skin.
• The body's fat reserves are burned faster.
• Efficiency increases, excess weight disappears faster.
• The feeling of fullness lasts much longer.

Pumpkin will improve your health

Another gourmet diet soup

The cooking technology is exactly the same as for other pumpkin cream soups, and a new spicy taste is obtained due to additional ingredients.

Pumpkins are taken 1/3 less than for a simple diet soup, and zucchini is added to this third.

Additional Ingredients:

• Bell pepper;
• fennel fruit;
• tomato;
• 3 cloves of garlic;
• chicken bouillon;
• glass of sherry;
• cheese – 50 g;
• hot pepper - ground.

The selection of herbs is of great importance.

It is advisable to prepare rosemary, Provençal herbs, and basil in advance. This soup needs to be salted.

After the vegetables are cooked, the water is drained and replaced with meat broth, diluted in half with wine. Beat in this state so that all ingredients are thoroughly soaked. Then add garlic and herbs, mix everything well again.

Before serving, pumpkin soup is sprinkled with herbs and grated cheese. A dish prepared according to this recipe can replace 3 dishes at once in the lunch menu of those losing weight: first, second and appetizer.

Paste

PP sweets are not prohibited if they are prepared correctly. For healthy marshmallows you need to take:

• pumpkin pulp - 2 kg;
• apple - 2 pieces;
• honey - 300 g;
• cinnamon - 1 tsp;
• vanilla;
• grated ginger - 1 tsp;
• olive oil - 3 tsp.

The dessert is prepared quickly:

1. Peeled and cored apples and pumpkin pulp are ground in a blender or meat grinder to a puree.
2. The mixture is placed in an enamel pan, honey, cinnamon, vanilla, ginger are added and mixed thoroughly.
3. The baking sheet is covered with parchment and greased with olive oil.
4. Pour a thin layer of puree and spread it in a thin layer - the smaller it is, the sooner the delicacy will be ready.

But they dry the puree in the sun for three days. The baking sheet is placed in a well-ventilated place, and the dishes are covered with gauze on top. If this is not possible, then use an oven preheated to 60 °C. Drying lasts 6 hours with the door slightly open.

When the plate dries, it is cut into pieces and rolled into tubes. Store the pastille in a closed container.

How to make a zucchini cake - recipe

The best way to prepare zucchini cake, which is suitable not only for those losing weight, but also for everyone who loves delicious dishes. The recipe consists of healthy products. In the dietary version, we cook without mayonnaise, potatoes, soda or baking powder.

Calorie content per 100 g:

Pan diameter -21 cm

Ingredients:

For the cakes:

• 1 kg of zucchini;
• 2 eggs;
• 2–3 tablespoons of flour (use rice or wheat flour);
• 100–150 ml milk;
• salt, spices to taste.

For filling:

• one chicken fillet (about 250 g);
• medium carrot;
• 1 onion;
• small tomato, tomato paste or juice.

For the sauce:

• 200–250 g sour cream 10–15% or natural yoghurt
• mustard and spices to taste.

To beautifully decorate the top of the cake, you can use dill, parsley and tomato.

Method of preparation, step-by-step recipe:

1. Wash the zucchini; if the skin is thick, peel it. Three on a coarse grater, salt. Leave for a few minutes to release the juice.
2. Squeeze well, add eggs, flour, milk, you can add paprika, ground pepper or Provençal herbs. Mix. The dough turns out thick.
3. Heat up an AP frying pan (with a non-stick coating) and add a drop of vegetable oil, or without it.
4. Spread the dough with a spoon, spread it over the frying pan, form a pancake with smooth edges and fry it like pancakes (I have a medium-sized frying pan - 21 cm in diameter, I put 2-3 tablespoons of dough in each).
5. As soon as the pancake dries on top, turn it over, cover with a lid and steam for a few minutes. We're filming.
6. You should get about 6-7 cakes.
7. Let's prepare the filling. We chop the chicken fillet with a chopper from a blender or use a meat grinder. Finely chop the onion. Three carrots on a grater. If tomatoes are available, we also grate them or use a blender.
8. Take a frying pan and heat it up. Add a teaspoon of vegetable oil. Fry the onion. Add carrots and simmer for about 5 minutes. Add the minced chicken fillet and simmer until the liquid has evaporated. Pour in the tomatoes, salt and pepper, 5 minutes and the filling is ready.
9. To prepare the sauce, mix all the ingredients and taste.
10. Lay it out in layers - zucchini pancake, sauce, filling, pancake.
11. For decoration, finely chop dill or parsley, cut the tomato into rings and carefully arrange it, making it even more appetizing.

Let it brew for several hours in the refrigerator. All. Delicious zucchini pancake cake is ready! Bon appetit! For the classic version of layered zucchini cake, without filling, the algorithm is the same. Fry the pancakes and coat them with sauce.

KBZHU classic recipe for 100 g

A delicious zucchini cake recipe will perfectly diversify your everyday menu. The delicate and light taste of the dish cannot be forgotten. I am sure that knowing how to cook it, you will repeat it again and again.

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Bean salad with tomatoes

For those who are trying to eat healthy and watch their weight, beans are exactly the product that should be present in the diet. With it you can prepare a simple, but very tasty salad, for which you will need:

• beans (1 can);
• tomatoes (4 pcs.);
• walnuts (100 g);
• half an onion;
• sprig of dill;
• lemon juice (1 tbsp);
• salt;
• olive oil.

The cooking process is as follows:

1. Rinse beans in cold water.
2. Chop the nuts, but not very finely.
3. Chop the greens.
4. Cut the onion into quarters and marinate in vinegar for 5 minutes.
5. Chop the tomatoes and combine them with the rest of the ingredients.
6. Add onion, salt and oil.

The salad is ready, all that remains is to put it in bowls and serve.

Can everyone eat?

The pulp of this vegetable alkalizes the human body. For this reason, eating pumpkin is not recommended for patients with the following diseases:

• stomach ulcer;
• reduced acidity of the gastrointestinal tract;
• diabetes.

At the same time, a moderate amount of pumpkin soup or porridge in the diet can have a positive effect on patients with:

• pyelonephritis;
• gout;
• cystitis;
• kidney stones;
• liver cirrhosis;
• hepatitis;
• tendency to edema.

Note! For the diseases listed above, it is very important to observe moderation - in excess, pumpkin can provoke an exacerbation of a chronic disease.

Bread without yeast

Pumpkin is such a versatile vegetable that you can even bake PP bread from it. For one loaf you will need:

• pumpkin pulp - 250 g;
• oat flour (you can grind the flakes in a coffee grinder) - 100 g;
• corn flour - 175 g;
• baking powder - 1 tbsp. l.;
• salt - ½ tsp;
• chicken egg - 2 pcs.;
• skim milk - 200 ml;
• olive oil - 4 tbsp. l.

Bread is baked like this:

1. Mix flour, salt, baking powder.
2. Add pumpkin pulp, previously crushed on a fine grater.
3. Pour in milk, stirring constantly, vegetable oil, beat out eggs.
4. Mix thoroughly.
5. Grease the mold with oil and lay out the dough.
6. Bake the bread in the oven at 200 °C for about 30 minutes.

Main conclusions

In cooking, there are a large number of variations of pumpkin-based soups. In combination with different ingredients, this vegetable perfectly reveals its taste. The beneficial properties of pumpkin pulp include the following:

• helps cleanse liver and kidney cells;
• saturates the body with useful vitamins and microelements;
• helps normalize digestion processes;
• strengthens the body's immune capabilities.

For people who are losing weight, this dish will help get rid of extra pounds. Pumpkin soup has great benefits for people of any age, but you should be moderate in its consumption.

Do you like pumpkin dishes? Share your favorite recipes and cooking secrets in the comments on this page!