Spiced Beet & Tomato Soup

1 Star2 Stars3 Stars4 Stars5 Stars (8 votes, average: 4.13 out of 5)

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

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.

Leave a Review