While beet soup may not sound like a delicious meal, it’s a tasty superfood (or is it a souper food?) that will fill you up while providing you with vital vitamins and nutrients. Beets (or beetroot) have an earthy flavor and aroma that add a pop of color to your plate. According to Healthline, “Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health. They also contain a good amount of manganese, which is involved in bone formation, nutrient metabolism, brain function, and more. Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters.” So you can get a full belly, more energy, and smarter – all from a bowl of soup! Maybe not, but it’s worth a try.
I know what you’re thinking… soup in the summertime? Yes, I included a delicious recipe for roasted beet soup that’s sure to please, but with the heat wave that’s overtaking the world, there’s also a recipe for cold beet soup, also known as borscht. If you serve it chilled, it’ll be perfect for a hot summer day.
So this summer, consider adding a tasty serving of beets to your menu. Pair it with crusty bread and salad and eat it as your main meal or use it as a starting course. Either way, it’s sure to be a purple power food that will keep you coming back for more.
Cold Beet Soup (aka Borscht)
- 4 cooked beets
- 1 medium carrot, peeled and coarsely chopped
- 1 medium onion, chopped
- 3 cloves garlic, chopped
- 5 cups low-sodium chicken, beef, or vegetable stock
- 1 tsp fresh or 1/2 tsp dried dill (plus extra for optional garnish)
- ½ bay leaf
- Salt and pepper (to taste)
- Sour cream or unflavored yogurt for garnish
- Coarsely chop the beets. Dice about a cupful of them and reserve for garnish.
- Place remaining beets, carrots, onions, and garlic in a large pot. Add the stock, dill, and bay leaf.
- Simmer the mixture, covered, for about 30-40 minutes or until the carrots are tender.
- Cool the soup. After it is completely cooled, puree it in a blender, food processor, or with an immersion blender. Chill thoroughly.
- To serve, divide the soup among four bowls and garnish each with the reserved beets, the sour cream/yogurt, and the fresh dill (optional).
Makes 4 servings.
Roasted Beet Soup
- 5 medium beets, peeled and diced
- 1 small red onion, sliced
- 6 medium carrots, peeled and cut into rounds
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 4 cups (32 ounces) low sodium chicken stock
- 4 sprigs of fresh thyme
- 2-3 tablespoons of honey
- ¼ cup plain yogurt or cream
- 2 teaspoons ground cloves
- 1 teaspoon ground nutmeg
- Pinch cayenne pepper
- Coarse salt and ground black pepper
- Preheat the oven to 400 degrees.
- Place the beets, red onion, and carrots on a large greased baking sheet. Toss with olive oil, vinegar, salt, and pepper. Roast until the vegetables are tender and slightly browned, typically around 35-45 minutes.
- Transfer the roasted vegetables to a stock pot or Dutch oven. Add the low-sodium chicken stock (should just cover vegetables) and thyme sprigs.
- Bring to a simmer and allow to cook for about 20 minutes or until the vegetables are very tender. Remove the thyme and discard.
- Use an immersion blender (or transfer vegetables and stock to a blender) and puree until it’s very smooth.
- Season the soup with a generous pinch of salt and black pepper, and then stir in the honey, yogurt/cream, cloves, nutmeg, and cayenne. Taste and adjust seasoning, if necessary.
Makes 6 servings.