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Beet Soup

19 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
170 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal

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
1/4 cup sour cream 65 mL
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 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

per 1 Serving (400g)

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

Protein

7 g

Vitamin A

3 %

Vitamin C

22 %

Calcium

5 %

Iron

12 %

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 :
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
Free  :
Added Sugar

DIABETES Exchange

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

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Members' Reviews

19 Reviews (18 with rating only ) 100% would make this recipe again
KimGroenendyk
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

This recipe is in the following categories

Vegetables | Soups | Halal

Top Reviews

View All Reviews
KimGroenendyk
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