Spiced Beet & Tomato Soup

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 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)

Nutrition Facts


207 cals


15 g

Saturated Fat

1 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

9 g


18 g


11 g


6 g


3 g


697 mg


  1. 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.
  2. 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.
  3. 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

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.

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