5 from 87 votes
Beet Soup (Smooth and Velvety)
This Beet Soup is a smooth, creamy, and velvety blend of cooked beets and parsnips pureed together with vegetable broth. Aromatic notes from sautéed onion, garlic, and fresh ginger soften the earthy flavors of the beets, resulting in a rich texture. Garnishes like coconut cream, parsley, black sesame seeds, and cracked black pepper add contrasting creaminess, freshness, nuttiness, and a touch of heat to the final bowl.
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings:
4
servings
Calories:
145 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 2 tablespoons avocado oil or olive oil
- 1 yellow onion
- 3 garlic minced, cloves
- 1 tablespoon ginger peeled and finely chopped, fresh
- salt to taste
- black pepper to taste
- 3 beets peeled and diced (or 4 beets, if smaller, large
- 1 parsnip peeled and diced (approx 1 cup, medium
- 4 cups vegetable broth or more for desired texture
Garnish
- coconut cream or yogurt
- parsley
- black sesame seeds
- black pepper cracked
Instructions
- Heat the avocado oil in a large stock pot on medium high heat. Add the onion and cook for 3-4 minutes, until softened.
- Add the garlic, ginger, salt and pepper and cook for an additional 1-2 minutes, until fragrant.
- Add the diced beets, diced parsnips and vegetable broth. Turn the heat to high and bring to a boil. Then reduce the heat to low, cover the pot and simmer for 25-30 minutes or until the beets are fork tender.
- Use a ladle to transfer the soup to a high-powered blender. Blend for one minute or until creamy.
- To serve, pour the soup into a bowl and garnish with coconut cream or yogurt, parsley, black sesame seeds and cracked black pepper.
Cup of Yum
Nutrition Information
Calories
145kcal
(7%)
Carbohydrates
19g
(6%)
Protein
2g
(4%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Sodium
994mg
(41%)
Potassium
394mg
(8%)
Fiber
4g
(16%)
Sugar
9g
(18%)
Vitamin A
521IU
(10%)
Vitamin C
12mg
(13%)
Calcium
34mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 145
% Daily Value*
| Calories | 145kcal | 7% |
| Carbohydrates | 19g | 6% |
| Protein | 2g | 4% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Sodium | 994mg | 41% |
| Potassium | 394mg | 8% |
| Fiber | 4g | 16% |
| Sugar | 9g | 18% |
| Vitamin A | 521IU | 10% |
| Vitamin C | 12mg | 13% |
| Calcium | 34mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.