Description
Knackig-süßer Mais, samtige Champignons und feurige Chili verschmelzen in einer leuchtend roten Suppe mit milden Paprika und frischer Tomate. Sättigend, aromatisch, farbenprächtig—dein Kickstart zum Abnehmen!
Ingredients
Scale
- 2 red bell peppers
- 220 g mushrooms
- 250 g cherry tomatoes
- 1 large yellow onion (about 300 g)
- 1 small red chili pepper (about 4 cm long)
- 2 stalks celery (about 100 g)
- 300 g corn
- 2 tablespoons olive oil
- 600 g lean ground beef (e.g., Tatar)
- 450 g strained tomatoes (passierte Tomaten)
- 1 liter tomato juice
- 3 teaspoons instant vegetable broth
- Cayenne pepper
- Lemon juice
- Parsley or cilantro
Instructions
- Begin by preparing the vegetables: Peel the large yellow onion and cut it into coarse wedges. Remove the seeds from the red chili pepper and slice it into very thin rings. Rinse and clean the mushrooms, then quarter them. Wash the cherry tomatoes and cut them into quarters.
- Wash the red bell peppers, remove the seeds and white membranes, then cut them into strips and further into pieces about 3 cm long. Wash the celery stalks, trim the ends, and slice them into thin rounds. Drain the corn thoroughly using a sieve and set aside.
- Heat the olive oil in a large soup pot over medium-high heat. Add the prepared onion wedges and sliced chili pepper to the pot. Add the lean ground beef and cook everything together for about 4 to 5 minutes, stirring frequently and breaking up the meat with a spoon, until the meat is well-browned and crumbly and the onions are starting to soften.
- Add the quartered mushrooms, chopped bell peppers, sliced celery, and quartered tomatoes to the pot. Stir everything together and let the vegetables and meat sauté for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
- Pour the strained tomatoes and tomato juice into the pot. Sprinkle in the instant vegetable broth and stir well to combine all the ingredients. Bring the soup to a boil over high heat, then reduce the heat to medium, cover the pot with a lid, and let the soup simmer gently for 12 to 15 minutes so the flavors can develop and the vegetables become tender.
- After the initial simmering, add the drained corn to the soup. Stir well and let the soup continue to cook, uncovered, for an additional 10 minutes. Taste the soup and season it generously with cayenne pepper for heat and a splash of lemon juice for brightness. Stir well to distribute the seasoning.
- Before serving, finely chop some fresh parsley or cilantro and sprinkle it over the soup for a fresh, aromatic finish. Serve the soup hot, garnished with extra herbs if desired.
Notes
For a vegetarian version, you can omit the ground beef and add more mushrooms or use plant-based mince. Adjust the level of spiciness by increasing or reducing the amount of chili pepper and cayenne to your taste. This soup is extremely filling and ideal for meal prep or as part of a low-calorie, high-nutrient diet. Serve with a squeeze of fresh lemon juice for extra brightness. Store leftovers in an airtight container in the fridge for up to 3 days, or freeze portions for later.
- Prep Time: 10
- Cook Time: 20
- Category: Gesunde Rezepte, Suppenrezepte
Nutrition
- Serving Size: 4 Portionen
- Calories: 200-300
- Sugar: 4-8g
- Sodium: 800-1200mg
- Fat: 8-15g
- Saturated Fat: 2-5g
- Carbohydrates: 30-40g
- Fiber: 3-6g
- Protein: 15-20g
- Cholesterol: 30-60mg
