Beet Soup

10 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
160 calories/serving

Ingredients

1 onions, chopped 200 g
1 clove garlic, chopped
6 beetroots, peeled then cut into large chunks 750 g
1/2 potatoes, peeled then cut into large chunks 100 g
1 tbsp canola oil 15 mL
2 tsp gingerroot, grated 9 g
3 1/2 cups chicken broth, low-sodium 900 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
4 tsp chives, fresh, chopped 4 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).

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 (360 g)

Amount

% Daily Value

Calories

140

Fat

4 g

6 %

Saturated 0.5 g
+ Trans 0.1 g

3 %

Cholesterol

0 mg

Sodium

150 mg

6 %

Carbohydrate

23 g

8 %

Fibre

3 g

14 %

Sugars

11 g

Net Carbs

20 g

Protein

6 g

Vitamin A

1 %

Vitamin C

19 %

Calcium

4 %

Iron

11 %
More info

Claims

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

DIABETES Exchange

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

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Reviews

10 Reviews (9 with rating only) 100% would make this recipe again

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

Top Reviews

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september 10, 2014 | I would make this recipe again

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

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