Beet Soup

28 Reviews
100% would make this recipe again

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

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Preparation : 10 min Cooking : 1 h
170 calories/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
1 tbsp butter, unsalted 14 g
1 tbsp canola oil 15 mL
1 tbsp gingerroot, grated 14 g
5 cups chicken broth, low-sodium 1.25 L
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/4 cup sour cream 65 mL
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 butter and 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 sour cream and chopped chives, then serve (warm or at room temperature).

Observations

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

Nutrition Facts Table

per 1 serving (400 g)

Amount

% Daily Value

Calories

170

Fat

6 g

9 %

Saturated 2.2 g
+ Trans 0.1 g

12 %

Cholesterol

10 mg

Sodium

160 mg

7 %

Carbohydrate

27 g

9 %

Fibre

4 g

15 %

Sugars

12 g

Net Carbs

23 g

Protein

7 g

Vitamin A

3 %

Vitamin C

22 %

Calcium

5 %

Iron

12 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Manganese, Potassium
Good source of  :
Magnesium, Niacin, Vitamin B6
Source of  :
Calcium, Copper, Fibre, Iron, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin K, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 3
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

28 Reviews (26 with rating only) 100% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Vegetables | Soups | Halal

Top Reviews

View All Reviews
Judy W.
march 17, 2018 | I would make this recipe again

Makes a large portion. Delicious! Watch out for beet stains, wear an apron and rubber gloves when peeling the beets.

Useful 0
january 29, 2014 | I would make this recipe again

Delicious! I am so pleased with the variety of the menu and this soup was something I would never have come up with on my own!

Useful 0

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