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Beet Soup

8 Reviews
100% would make this recipe again

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

Preparation : 10 min Cooking : 1 h
160 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Heart-healthy

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
2 tbsp chives, fresh, chopped 6 g
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (390g)

Amount

% Daily Value

Calories

160

Fat

5 g

7 %

Saturated 0.6 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

1 %

Vitamin C

22 %

Calcium

4 %

Iron

11 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 3
Fats ½

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Members' Reviews

8 Reviews (7 with rating only ) 100% would make this recipe again
caron.diana@gmail.com
september 10, 2014 | I would make this recipe again

The ginger makes this a great soup - easy and tasty .

Useful 0

This recipe is in the following categories

Vegetables | Soups | Heart-healthy | Low Saturated Fat | Halal | Kosher | Low Cholesterol | Christmas

Top Reviews

View All Reviews
caron.diana@gmail.com
september 10, 2014 | I would make this recipe again

The ginger makes this a great soup - easy and tasty .

Useful 0