Beet Soup

Beet Soup

The beet belongs to the list of top ten vegetables that have the best antioxidant potential.

6 servings
Preparation 10 min
Cooking 1 h

160 calories per serving 


Ingredients

2 onions, chopped   400 g
2 cloves garlic, chopped    
9 beetroots, peeled then cut into large chunks   1.1 kg
1 potatoes, peeled then cut into large chunks   200 g
2 tbsp canola oil   30 mL
1 tbsp gingerroot, grated   14 g
5 cups chicken broth, low-sodium   1.25 L
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 tbsp chives, fresh, chopped   6 g

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables: chop the onions and garlic; peel the beets and potatoes, then cut them into large chunks.
  2. Heat the oil in a saucepan over medium heat. Add the onions and garlic, then sauté 3-4 min until soft. Grate the ginger and add it to the pan. Cook 1 min with stirring. Add the beets and potatoes, then pour in the broth, bring it to a boil, cover and simmer 1 h. Add salt and pepper to taste.
  3. Take the pan off the heat, let it cool down a few minutes then purée the soup in a blender or food processor. Adjust the seasoning, then ladle the soup into bowls. Garnish with chopped chives, then serve (warm or at room temperature).

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (390g)

Amount

% DV*

* DV = Daily Value

Calories

160

Fat

4.5 g

7 %

Saturated 0.5 g
+ Trans 0.1 g

3 %

Cholesterol

0 mg

Sodium

150 mg

6 %

Carbohydrate

26 g

9 %

Fibre

4 g

15 %

Sugars

12 g

Protein

7 g

Vitamin A

0 %

Vitamin C

20 %

Calcium

4 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Copper, Fibre, Iron, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of :
Magnesium, Niacin, Vitamin B6
Excellent source of :
Folacin, Manganese, Potassium
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Vegetables | Soups | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Christmas

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