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Beet Soup

Beet Soup

With their magnificient color, delicious flavor, and vitamin richness, beets are one of my favorite vegetables. In the summer I serve this soup at room temperature; in the winter I like it hot.

Notes

Nash uses thin gloves when she works with beets, as this avoids staining her fingers with beet juice, which can be hard to remove.

Ingredients

  • 1 1/4 Pound beets, plus 1 small beet for garnish
  • 2 Tablespoons extra-virgin olive oil
  • 1 small red onion, sliced
  • 2 cloves garlic, sliced
  • 1 McIntosh apple, peeled and sliced
  • 4 1/2 Cups vegetable broth
  • 2 Tablespoons apple cider vinegar
  • 1 Tablespoon dark brown sugar
  • Kosher salt
  • Freshly ground black pepper

Servings6

Calories Per Serving72

Folate equivalent (total)4µg1%


Recipe Summary

  • 3 medium beets
  • 2 tablespoons olive oil, plus more for drizzling
  • 6 unpeeled garlic cloves
  • 1 large leek, thinly sliced
  • 1 teaspoon fresh thyme leaves
  • 1 bay leaf
  • Coarse salt and pepper
  • 2 tablespoons lemon juice

Heat oven to 400 degrees. Drizzle beets with olive oil and roast in parchment-lined foil until tender, about 1 hour. Meanwhile, drizzle garlic cloves with oil and roast in separate foil packet, about 30 minutes. Unwrap beets, let cool, peel, and quarter. Squeeze garlic from skin. Set aside.

Heat 2 tablespoons olive oil in a pot over medium heat. Add leek and cook, stirring, until tender, 6 to 8 minutes. Add beets and garlic, thyme, bay leaf, and 3 cups water. Season with salt and pepper.

Bring to a boil, then reduce heat and simmer, 5 minutes. Discard bay leaf. Let cool slightly, then puree in a blender until smooth. Stir in lemon juice and adjust seasoning to taste.


Creamy Roasted Beet Soup

This borscht-inspired soup is creamy and pretty and very simple to make.

Beets must rank pretty high on the list of vegetables that people have strong feelings about. Few people are completely neutral about beets. They either like/love them…or, um, don’t like/love them at all. Or just think they don’t like. Because maybe there was a negative beet experience at some point. Hey, I still can’t drink gin because of a bad moment in the very late 80s.

But you’re reading this, so I’m thinking—in the “like” category? Maybe even the love category? I am in the love category.

The rest of my family is squarely not in the love category. Other than my mom, who doesn’t live with us, so her love of beets is not relevant to my day to day life…..which my family’s non-love of beets is.

ANYWAY, this soup. Beets and soup have a long and deep relationship, and it seems like the linchpin of this relationship may stem from borscht. Borscht is a soup, originally from the Ukraine and Russia, classically made from beets. It often has a sour note to it, sometimes from certain greens, sometimes from vinegar. It may be served hot or cold. Yogurt is often blended in, sometimes sour cream—often in copious amounts, so those who go the sour cream route may not be the very same people who have to think about their waistlines or their cholesterol.

This isn’t borscht. But it is a beet soup, and it borrows some of the elements of traditional borscht. A touch of lemon adds a bit of tartness…which is of course mediated by the sweet beets and countering touch of honey. It turned red beets pink and creamy with a little cream. Substitute vegetable broth for a vegetarian soup.

This is also finished with a bit of sour cream (sometimes I thin the sour cream out with a little milk if I want to swirl it in, fancy pants style, vs. a sturdy plunky dollop), or you can use yogurt or crème fraiche. Anything creamy hanging out in your fridge. And then something else for a little textural contrast if you feel like it—I went for some finely chopped red onions. Chopped dill and minced cucumbers would also be nice, but I like was in a red on red mood. As happens. You can serve this hot or cold, against in the borscht tradition.

This borscht-inspired soup is creamy and pretty and very simple to make.

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Roasting beets concentrates the flavors and makes the texture smooth and silky. Make sure to roast them until a knife really glides right in so they puree easily. There have been times when my beets weren’t quite soft enough, but then after cubing them I just let them simmer in the broth for a while longer, until they were very soft. You can use pre-cooked beets if you prefer, but make sure they are of a good quality.

More Beet Recipes:

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Easy Beet Soup Recipe

If you are a little weary of beets like I was, this is the perfect beet recipe for you. It is super easy, really tasty and, most importantly, healthy!

I was a bit nervous to let W try to eat the soup by himself, with a white t-shirt on no less, but I guess that’s what bleach is for!

To make this dish, you simply throw all the ingredients in the dutch oven or pot and blend it up.

If you want to make it really easy, you can get this super handy Cuisinart Blender & Soup Maker. It blends and keeps your soup nice and hot!

I hope you enjoy this Easy Beet Soup Recipe. If you want to make more beet dishes or find out other foods or spices that compliment beets, check out Healthy Beets.


Authentic Polish Beet Soup Recipe

Borscht – is one of my favorite and most popular Polish soups, known as Barszcz Czerwony. It’s a traditional dish that is served on Christmas Eve. It’s made from beets, and it has a clean, almost see-through consistency and it is served in small bowls or mugs with small mushrooms dumplings called uszka.

We always had Borscht on Christmas Eve, but other families might have a different tradition of serving a beet soup. I brought this tradition with me to America, and my friends and family love it when I make it for Christmas Eve.

INGREDIENTS IN POLISH RED BORSCHT

The ingredients needed for the borscht are straightforward and can be found in any grocery store. Here’s your shopping list:

  • Beets
  • Broth
  • Carrots
  • Celery Root
  • Parsnip
  • Garlic
  • Parsley
  • Spices
  • Oil

WHAT SPICES TO USE IN POLISH BORSCHT

I use a few critical spices to make the borscht (although different cooks might use other spices). I also use some pantry staple condiments to make it very flavorful and gratifying. Here’s your list:

  • Dill
  • Dry marjoram
  • Salt
  • Bay leaves
  • Pepper
  • Apple cider vinegar

HOW DO YOU MAKE AUTHENTIC BEETROOT BORSCHT

Make a broth:
1: Peel, wash and dice your vegetables (beets, celery, carrots, parsnip, celery root, and parsley)
2: Put your vegetables in the large pot, cover with water, add the spices. Bring it to the boil, reduce the heat, and cook it on medium until the vegetables are soft.
3: When the soup is ready, add apple cider vinegar to preserve the beautiful color from the beets. Adjust seasoning and strain the vegetables into another large pot. Serve with mushroom pierogi.

OTHER METHODS TO MAKE POLISH RED BORSCHT

This recipe uses ingredients that can you can easily find in any grocery store. However, if you live close to any Polish grocery store, you can get something called Beet Concentrate.

BORSCHT WITH BEET CONCENTRATE

Basically, the beet concentrate is concentrated borscht. It adds a lot of flavor to the soup, and when I have it on hand, I do add it to my recipe.

When you use the concentrate, remember that it is already salted, so you won't need to add that much salt. Also, hold off the vinegar.

Experiment and see how much concentrate do you want to use. Start small and increase the amount to your liking and until the right amount of acidity and sweetness suits you. If needed, add vinegar, salt & pepper.

USING BEET KVASS

Using beet kavas is one of my favorite way of making borscht. I make beat kavass myself and buy it at the Polish store. Use the kavas instead of vinegar. Basically, beet kavas is a fermented beet juice, which is exceptionally yummy and a great probiotic.

If you want to use this method:

Make beet kvass from my recipe (that can be found here) 4 days prior to making your borscht.

Use the beet kavas instead of vinegar after the soup is all cooked (you dont want to cook the soup with the kavass because you are killing the probiotics hence you add it at the end)

Remember that beet kvass can be salty, so be careful with your salt until the end of the process.
You can also buy pickled beets at the grocery store and add the juice from it to the soup in the end, which works just fine for many.

Did you make this recipe?

Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #thetastesoflifeholisticblog


Beet soup recipe

A delicious, vegan soup that can be ready in under 30 minutes

  • Author:Gabi Rupp
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25

Ingredients

  • 3 medium fresh beets, peeled cut into cubes
  • 2 celery stalks, cut into chunks
  • 2 onions, chopped roughly
  • 3 cloves garlic, minced
  • 1 tbsp extra virgin olive oil (EVOO)
  • 1 liter vegetable stock ( 4 cups )
  • 2 tbsp (Balsamic) vinegar
  • 2 tsp ginger, minced
  • 1 tbsp coriander
  • 1/2 tsp cumin seed
  • 1 tsp black pepper, freshly ground
  • 1 tsp salt
  • 2 cups coconut milk
  • 1 tbsp lime juice or lemon juice
  • Optional garnish: drizzle coconut milk, parsley

Instructions

  1. Heat the oil in a large saucepan (or Thermomix).
  2. Add onions and gently fry for three minutes, until onions turn clear. (Thermomix Varoma, speed 1)
  3. Add beets, celery chunks, ginger, garlic, cumin, coriander, vegetable stock, salt and ground black pepper and bring to a boil.
  4. Reduce heat to simmer at medium high heat.
  5. Cover and cook for 10-15 minutes or until the beets are fork tender.
  6. Remove from heat.
  7. Stir in the coconut milk and lemon or lime juice.
  8. Use a food processor or an immersion blender on high to blend the soup until creamy and smooth.
  9. Season with salt and pepper.
  10. To serve add red beet soup to bowls and garnish with a drizzle of coconut milk each and some parsley.

Notes

  • This soup is great just plain with whole grain bread or with a side of brown rice.
  • For vegetarians you could add a dollop of sour cream or more instead of coconut milk

Nutrition

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How to naturally beat a high blood pressure

Several studies worldwide have identified high blood pressure, or hypertension, as the number-one risk factor for death in the world.

The good news is that hypertension may be a choice. You can take of the pressure if you concentrate your diet around unprocessed plant foods. Clean eating points you already in the right direction. In that context especially red beets have shown promising results in a number of studies.

3 evidence-based studies that prove the effect of beetroot juice on lowering blood pressure

  1. A study published in the Nutrition Journal in 2012 proved that beets are a rich source of dietary nitrate (NO3) [1] which is first converted into nitrite (NO2) with the help of our oral bacteria and then into nitric oxide (NO) in our stomach. Nitric oxide helps to dilate and relax our blood vessels, improve blood flow and lower blood pressure. The study found that drinking one glass of beet juice could lower systolic blood pressure by an average of 4-5 points in men. The lowered blood pressure stayed stable up to 24 hours after drinking. These results could be repeated in another study published in the medical journal “Hypertension,” in April 2013.
  2. Another study from 2008 proved that drinking a little more than 2 glasses (500 ml) of beet juice per day might be enough to control high blood pressure. (2)
  3. And here is another study from 2015 that demonstrated that a glass of juice lowered systolic blood pressure by over 8 points (3). That’s an effect equivalent to some anti-hypertensive medications.

I could go on with additional studies but I don't want to bore you…

Could beetroot soup achieve the same blood pressure reducing results

What I can tell you from my own experience is that eating too much cooked beets (in form of e.g. soup or salad) can drop my blood pressure too low.

I can't specify however how effective beet soup is in contrast to plain beet juice. The studies I've seen all researched the effects of “raw” beetroot juice. But if you anyway can't tolerate this root juice but would like to test the blood pressure lowering effect of beets, then I highly recommend giving this delicious soup recipe a try.


Ingredients German Red Beet Soup

4 red beets, about 1kg, preferably organic
300 g Speck (German bacon) or cooked ham, cut in cubes
2 onions
1 1/2 liter vegetable broth (use instant broth) – How to make Vegetable Broth –
1 cup sour cream
1 tbsp marjoram, thyme
salt, pepper to taste
some lemon juice
sour cream, dill (optional)
potatoes (optional)


Detox Red Beet Soup with Coconut and Lime

On the one hand, the world is full of optimism. It’s the official time of reflection and intention setting, two things I support year-round. Even those nursing hangovers know for certain: tomorrow will be a better day.

But on the other hand, it’s also when the wellness three ring circus begins.

After a month of holiday gifting craziness, our consumerism turns to self-improvement. There’s talk about weight loss. There’s talk about cleansing. There’s talk about becoming the “you” that you were always meant to be.

The optimism is there. But it relies on the premise that right now you’re not enough.

No matter what your deepest desires are for your health this year, let this post be a little reminder that you don’t need any program or product to be whole. You don’t need to commit to an outside purchase this week to be on the right track. And your wellness goals do not need to be realized right out of the gate to be made real this year.

This is especially true when it comes to the subject of detox, something that the marketing machine also loves to tout this time of year.

In theory, the idea of detox is really the concept of healing your liver. It doesn’t require you to supplement with pills, juice cleanses or anything that promises to flush you in one end or out the other. Your liver is fully capable of healing itself. You just need to get out of its way.

When I started my wellness project by cleansing my liver, the first thing I did was remove my organ’s three biggest foes: alcohol, caffeine and sugar.

I knew there were foods that could help, but mostly, I focused on removing the things that didn’t.

If you’re considering a dry January, I’m for it. Just remember that it’s only one piece of the picture. And if you take on this kind of restriction just for the sake of doing it, you’re missing out on a whole host of learnings that can better impact your behavior going forward, through February and beyond.

Though it’s certainly a taller order, I’d highly recommend a full vice detox of my favorite lethal trio. Set a period of time, and make your biggest intention be to pay attention. Your cravings will pop up in unexpected ways. Your job is not necessarily to be perfect, it’s to notice.

Again, this is something you’re completely capable of accomplishing on your own, as I certainly did. If you’re the type of person who benefits from accountability though, find a buddy to do it with you. It can be a significant other, or a close friend—somebody who you can vent to when the going gets tough and candy cravings kick in. Someone who will tell you the truth: that you can do it.

I’ll be here all month as an extra cheerleader, feeding you nourishing natural detox recipes like this red beet soup with cilantro and coconut milk. More on how this soup is so much more effective than any juice cleanse below in the headnote.

The 4 Weeks to Wellness Course is back in session soon, so if you and your accountability buddy decide you need extra accountability, I’ve added more spots to allow for both of you to join!

I’ll be doing a mini vice detox in solitarily with the group during week 1, and I can say from experience, it’s much easier with this tribe by your side!

Wishing you so much love, health and hedonism this year. Even if you don’t eat any fewer cookies, I know it’s still going to be a great one.


Best Borscht Recipe Of All Time! (Beet Soup Recipe)

This is one of my favorite meals from when I was growing up! My mom’s Borscht recipe can rival any restaurant’s recipe by far!

This soup can be eaten warm or cold, so it can be enjoyed on a hot summer day or a cold winter night. Not only is this soup beautiful to look at because of its crimson color, but it’s filled with healthy veggies, like cabbages, tomatoes, beets and carrots. Who doesn’t need more beets in their life?

This soup can be offered as a main course or as a soup course. I often would make a whole pot and then freeze most of it into individual servings to eat over the next month or two.

My twin toddlers love it too!

Warning: I would put something under your kids when they eat this soup. Beets stain and so may this soup. But don’t pass it up because of the possible mess!

Health Benefits of Beets:

Beets are high in Vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

Health Benefits of Cabbage:

It is full of vitamin K and anthocyanins that help with mental function and concentration. These nutrients also prevent nerve damage, improving your defense against Alzheimer’s disease, and dementia. Red cabbage has the highest amount of these power nutrients. It is also a very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein, and niacin.

Share your pictures in the comments below or tag us on Instagram @FeedingMyKid after you’ve made it. We’d love to hear your thoughts and see your work of art!


Preparation

Step 1

Heat oil in a large saucepan over medium heat. Add caraway seeds and cook, stirring, until they start to pop and dance around in the pan, about 1 minute. Quickly add onion, leek, and a splash of water to keep seeds from burning season with salt and pepper. Cook, stirring occasionally, until onion is soft, 5–7 minutes.

Step 2

Add beets and 2½ cups water to pan season with salt and pepper. Bring to a boil, reduce heat, and cook, stirring occasionally, until flavors come together, 15–20 minutes.

Step 3

Let mixture cool slightly, then purée in a blender in 2 batches, adding ½ cup buttermilk to each batch. Gently heat soup, adding water to adjust consistency if needed. Serve drizzled with buttermilk and topped with dill sprigs and cracked pepper.

How would you rate Beet Soup with Caraway?

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