Three Vegetable Soups To Strengthen Resistance

The key to a healthy diet is to eat a variety of fruits and vegetables. Eating different colored vegetables helps to ensure an adequate intake of various vitamins and minerals. In addition to strengthening resistance, it is also important to choose vegetables that are high in antioxidants. Fortunately, these recipes combine several different antioxidant-rich vegetables in a variety of ways. Below we present three easy and delicious vegetable soups. Give it a try!

Three vegetable soups

1. Spinach puree soup

Based on information published in the journal Food & Function, it can be said that spinach is a healthy and nutritious food. Overall, spinach mixture soup provides important nutrients such as iron and folate. In addition, it contains B vitamins and antioxidants.

Manufacturing:

• You will need 500 g of frozen spinach, 1 onion, 1 clove of garlic, 100 g of condensed milk, mood olive oil and seasoned with salt and pepper.
• Soften the onion and garlic in oil over the heat, add the spinach, condensed milk and spices and cover with water.
• After 5-7 minutes, puree the mixture.

2. Broccoli soup

Broccoli is one of the health-enhancing foods that has achieved a special place in any healthy diet. As the publication of Mini-Reviews in Medicinal Chemistry shows, broccoli contains antioxidants and, for example, vitamins E, C and K, as well as the minerals iron, zinc and selenium.

To make the most of this vegetable, try making a puree soup with the following recipe:

Manufacturing:

• The main ingredients in this healthy recipe are broccoli and potatoes. You will also need a large yellow onion and 1.2 dl of condensed milk.
• 10 dl of chicken or vegetable broth gives the meal a delicious taste, which can be further enhanced with salt and pepper.

The method is similar to the previous recipe:

1. First soften the onion and then add the broth and potatoes.
2. After five minutes, add the broccoli.
3. After five minutes, puree the mixture.
4. Puree soup is ready to enjoy!

3. Tomato puree soup

Tomato puree soup provides a significant amount of vitamin C in tomatoes. Not only is it rich in antioxidants, it is also rich in vitamins A and K, iron and potassium. As a study by Molecular Nutrition & Food Research confirms, it is a good choice for strengthening resistance and reducing the risk of disease.

Manufacturing:

• For this recipe you need 500 g of ripe tomatoes, 1 onion, 1 clove of garlic, half a pepper, salt, pepper and olive oil.
• After cooking the tomatoes for about a minute, put them in cold water to remove the skin. Chop the tomatoes and add them to the previously woked onion, paprika and garlic.
• Finally, add salt, pepper and five deces of water or vegetable broth. After 30 minutes, whisk together and the soup is ready to serve.

Easy vegetable soups

Eating vegetable soups is a very easy and delicious way to enjoy vegetables. For the majority of people, it may even be the only way they agree to eat them. In addition, these vegetable soups have one significant advantage over many other meals: they can be easily frozen. This allows you to make a bigger sats at once and store it in the fridge or freezer until you want to eat it.

With good planning, it is possible to enjoy vegetable puree as an appetizer for most of the week. This ensures an adequate intake of vitamins and antioxidants from vegetables.

Even with these meals, you still need to be careful about calories. It is, of course, true that when the main ingredients in food are vegetables and water, its caloric content is virtually non-existent. Nevertheless, many recipes contain milk, butter or cream, which of course adds more flavor to the soup, but also raises its caloric content.

So if your goal is to maintain or lose weight, don’t add milk, butter or cream to these recipes. Also, keep in mind that the more varied you use different vegetables, the more vitamins, minerals, and antioxidants you have in your diet.

Make these three vegetable soups and tell us which one is your favorite!