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Spiced Beet & Tomato Soup

Name: Spiced Beet & Tomato Soup
Prep time: 20

(6 votes, average: 4.67 out of 5)

20 min prep

4 servings

Carrot Icon for Number of Ingredients Size

12 ingredients

I came to love beets late in life. As a child, no amount of threats could make me eat the vinegary slices that we were served in the UK. Then a vegetarian friend of...

4 tablespoons grape seed or canola oil
1½ teaspoons whole cumin seed
1 large clove of garlic, thinly sliced
1 medium onion, coarsely chopped
1 teaspoon all-purpose flour
1/8 to ½ teaspoon ground cayenne pepper, or to taste
1 bunch of beets (3 to 4 roots), topped, tailed, scrubbed and cut into 6 wedges per beet
1½ cups chopped tomato or 1 (14-ounce) can diced tomatoes
1 teaspoon salt
1½ cups water or low-sodium vegetable stock
Chopped cilantro to garnish (optional)
Greek yogurt (optional)

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Nutrition Facts

Calories

207 cals

Fat

15 g

Saturated Fat

1 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

9 g

Carbohydrates

18 g

Sugar

11 g

Fiber

6 g

Protein

3 g

Sodium

697 mg

Directions

Heat the oil in a medium-sized pot over medium-high heat. When the oil is hot, add the cumin seeds. Let them sizzle for a few seconds until they start to darken, then throw in the garlic. Stir-fry the garlic until it starts to turn golden. Add the onion. Stir-fry for 2 minutes until the onion softens.
Add the flour and cayenne. Stir and fry for a minute, taking care not to burn them. Add the beets, tomatoes, salt, and 2 cups water and bring to a simmer. Cover and turn heat to low.
After about 30 minutes the beets should be tender. Remove the lid and turn up the heat to medium. Cook uncovered for about 5 minutes. Use a blender to puree the soup. Adjust the seasonings and add a little water if it seems too thick -- it should have a thick, creamy consistency. Heat through over medium-low heat. Serve in bowls with a swirl of sour cream or Greek yogurt and a pinch of cilantro, if using.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.