I lost 20 kg. Fat-burning soup. Recipe for weight loss. Healthy recipes. vegetable recipes

Ingredients

• 3 tbsp Olive Oil (for sautéing vegetables and tossing croutons)
• 1 medium Onion (peeled and diced)
• 2 medium Carrot (peeled and sliced)
• 4 stalks Celery Stalks (chopped)
• 3 medium Potato (peeled and cubed)
• 3 cloves Garlic (minced)
• 1 tsp Dried Garlic (ground)
• 1/2 tsp Black Pepper (freshly ground)
• 1 tsp Salt (to taste)
• 1 tsp Italian Herbs (dried blend (oregano, basil, thyme))
• 4 cups Vegetable Broth (low‑sodium)
• 3 slices Bread (sturdy white or whole‑grain bread, cut into cubes)
• 1 tsp Red Paprika (sweet paprika)
• 1 cup Frozen Peas (thawed)
• 1 cup Corn Kernels (frozen or canned, drained)
• 1 cup Plant Milk (unsweetened oat or almond milk)
• 2 tbsp Parsley (fresh, chopped)

Instructions

1. Prepare Vegetables

   Dice the onion, slice the carrots, chop the celery stalks, cube the potatoes, and mince the garlic cloves.

   Time: PT10M

2. Sauté Base Vegetables

   Heat 2 tbsp olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook, stirring occasionally, for about 3 minutes until the onion becomes translucent.

   Time: PT5M

   Temperature: Medium heat

3. Add Potatoes and Garlic

   Stir in the cubed potatoes, fresh minced garlic, dried garlic, black pepper, and salt. Cook for 2 minutes to release the garlic aroma.

   Time: PT2M

   Temperature: Medium heat

4. Simmer the Soup

   Add the Italian herbs and pour in the vegetable broth. Bring to a gentle boil, then reduce to a simmer, cover, and cook for 10 minutes until the potatoes are tender.

   Time: PT10M

   Temperature: Simmer

5. Prepare Croutons

   While the soup simmers, cut the bread into bite‑size cubes. Toss with 1 tbsp olive oil, a pinch of salt, red paprika, and the remaining dried garlic.

   Time: PT5M

6. Bake Croutons

   Spread the seasoned bread cubes on a baking sheet and bake in a pre‑heated oven at 180°C (350°F) for 10 minutes, turning once, until golden and crisp.

   Time: PT10M

   Temperature: 180°C

7. Blend Part of the Soup

   Remove about 1 cup of the hot soup and place it in the blender. Blend until smooth, then return the blended portion to the pot and stir to combine.

   Time: PT5M

8. Finish the Soup

   Add the thawed peas, corn kernels, and plant milk to the pot. Heat gently for 5 minutes, stirring occasionally, until the vegetables are heated through and the soup is hot but not boiling.

   Time: PT5M

   Temperature: Medium heat

9. Serve

   Ladle the soup into bowls, sprinkle with fresh chopped parsley, and top with the homemade croutons. Enjoy immediately.

   Time: PT1M

Nutrition Facts

Calories

351

Protein

17 g

Carbohydrates

43 g

Fat

5.5 g

Fiber

5 g

Ingredient Substitutions

• Instead of Olive Oil: Canola oil, Sunflower oil
• Instead of Onion: Leek, Shallot
• Instead of Carrot: Parsnip, Sweet potato
• Instead of Celery Stalks: Fennel stalks, Bok choy stems
• Instead of Potato: Sweet potato, Turnip
• Instead of Garlic: Garlic paste
• Instead of Dried Garlic: Garlic powder
• Instead of Black Pepper: White pepper
• Instead of Salt: Sea salt, Kosher salt
• Instead of Italian Herbs: Herbes de Provence, Mixed dried herbs
• Instead of Vegetable Broth: Water + bouillon cube, Chicken broth (non‑vegetarian)
• Instead of Bread: Sourdough, Gluten‑free bread
• Instead of Red Paprika: Smoked paprika, Chili powder (for heat)
• Instead of Frozen Peas: Fresh peas, Edamame
• Instead of Corn Kernels: Fresh corn, Mixed vegetables
• Instead of Plant Milk: Soy milk, Rice milk
• Instead of Parsley: Cilantro, Chives

Equipment Needed

• Cutting Board
• Chef's Knife
• Large Pot
• Wooden Spoon
• Baking Sheet
• Oven
• Blender
• Measuring Cups and Spoons
• Ladle
• Serving Bowls

Critical Steps — Do Not Skip

• Sauté vegetables until onion is translucent but not browned.
• Simmer until potatoes are fork‑tender.
• Blend a portion of the soup for a creamy texture without over‑processing.
• Bake croutons until golden; they provide essential crunch.

Chef Tips from the Video

• Use a high‑quality extra‑virgin olive oil for the best flavor.
• Fresh parsley added at the end preserves its bright color and nutrients.
• For extra depth, stir in a splash of white wine after the vegetables are sautéed.

Troubleshooting

Storage

Refrigerator: Store soup in an airtight container for up to 3 days. Reheat gently on the stove.

Freezer: Freeze in portion‑size bags for up to 2 months. Thaw overnight in the fridge before reheating.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• The soup can be prepared a day ahead; flavors improve after refrigeration.
• Croutons stay crisp for up to 2 days if stored in an airtight container; re‑bake briefly to refresh.

Frequently Asked Questions