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

170 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
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]   0.1 g
  ground pepper to taste    
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).

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 (400g)

Amount

% DV*

* DV = Daily Value

Calories

170

Fat

6 g

9 %

Saturated 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

Protein

7 g

Vitamin A

4 %

Vitamin C

20 %

Calcium

6 %

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
Source of :
Calcium, Copper, Fibre, Iron, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin K, Zinc
Good source of :
Magnesium, Niacin, Vitamin B6
Excellent source of :
Folacin, Manganese, Potassium

More info


This recipe is in the following categories: Vegetables | Soups | Halal

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