Carrot Beet Ginger Soup
Lunch & Dinner,  Nutrition

BEET IT: Why you should eats beets and how to incorporate them into your diet

Let’s talk about BEETS. Some may say they taste like dirt. Or are slimy. Or just generally unappetizing. I might have said the same a few years ago, when my only exposure to beets was the red untouched circles at a salad bar (RIP to those thanks to COVID). But now I have realized the magic in beets! They are a nutrition and antioxidant powerhouse that can be used in savory and sweet dishes alike. Over the last couple years, I have branched out in trying dishes with beets when at restaurants. I have also experimented with my own recipes, including this Carrot Beet Ginger Soup!

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Nutritional Benefits of Beets

Beetroot, or beets, is a root vegetable available in a variety of colors, eaten all over the world and prepared in a variety of ways (raw, pickled, roasted, etc.). While beets may be low on the totem pole for some when it comes to vegetables, beets offer a variety of health benefits (as do almost all vegetables). Beets are:

  • Low in calories (mainly composed water) and a good source of fiber
  • A good source of folate, potassium, manganese, vitamin C, and antioxidants
  • Contain Inorganic Nitrates which increase nitric oxide in the body
    • Lowering blood pressure (nitric oxide causes vessels to relax and dilate)
    • Support Brain Health (improved blood flow to the brain)

How to Eat Beets?

Beets can be eaten in a variety of ways and come in a variety of forms, including raw beets, beetjuice, and beet powder. Here’s a list of recipes to get you inspired about how to get more beets into your diet. Here’s a few of our favorite ways to eat beets:

  • Smoothies: the number 1 way we incorporate beets into our diet is using beetroot powder in smoothies. Add 1 tbsp of beetroot powder with a mix of greens, fruit, and protein powder for a nutritious and satisfying start to the day
Berry Beet Smoothie Bowl: Greens, frozen cauliflower, frozen banana, frozen blueberries, protein powder, greek yogurt, BEET POWDER, soy milk
  • Salads and Slaws: Add raw or pickled beets to your salad to give it some color and substance! I personally prefer golden beets when eating raw
Carrot and Beet Slaw with Honey Lime Vinaigrette
  • Oatmeal: Switch up your normal morning oats, by stirring in some beetroot powder while cooking. You can’t taste it but it gives it such a beautiful color!
Cauliflower Beetroot Oats topped with banana, cherries, and blueberries, and almond butter
  • Roasted: Add some chopped and roasted beets to your next roasted veggie bowl. Drizzle with olive oil, season with salt and pepper, and roast at 400-425 for 20-30 minutes.
Roasted Veggie bowl with sweet potatoes, chickpeas and BEETS
  • Sweets! Beets can be used in sweet dessert recipes as well! Here’s some Red Velvet Truffles (recipe found on our instagram here). I’ve also recently tested some Roasted Beet Brownies that turned out delicious! Recipe coming soon:)
  • And Lastly, beets can provide a great base to soups including my Carrot Beet Ginger Soup!

Carrot Beet Ginger Soup

This recipe was created after I had a leftover beet and wanted to experiment with it. Carrots and beets go great together, and I added a flavor twist using fresh ginger. Tomatoes give extra sweetness and flavor, and cashews add creaminess to round out the flavors. This vegan, gluten free soup can be served cold (perfect for summer) or warm. Serve this soup as an appetizer, or with salad and bread for a light, summery meal that you just can’t BEET.

If you give this recipe a try or start adding more beets to your diet with any of these suggestions, show us your creations by tagging us @wholesomeandhappylife on instagram!

Carrot Beet Ginger Soup

Carrot Beet Ginger Soup

Becca Schulte
This light yet creamy soup is filled with nutritious ingredients and bursting with flavor. Enjoyed hot or cold, this versatile soup is unBEETable!
Prep Time 15 mins
Cook Time 35 mins
Total Time 50 mins
Course Appetizer, dinner, Side Dish

Equipment

  • food processor

Ingredients
  

  • 1 tbsp olive oil
  • 1/2 cup diced yellow onion
  • 3-4 cloves garlic minced
  • 1 heaping cup chopped beets about 1 large beet
  • 1 cup chopped carrots
  • 1 cup chopped tomatoes *
  • 1/2 cup cashews
  • 2 tsp fresh ginger or 1 tsp ground ginger
  • 1 tbsp maple syrup **
  • 1/2 tsp turmeric
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • salt and pepper to taste
  • 2 cups water

Instructions
 

  • In a saucepan, heat olive oil over medium heat. Once hot add onions and saute for 3-5 minutes.
  • Add the garlic and saute for a minute until fragrant
  • Add the carrots, beets, and tomatoes and saute for 5 minutes
  • Add the cashews, maple syrup, and spices and mix until fully distributed.
  • Slowly pour water into sauce pan. Bring to a boil, then reduce heat, cover, and let simmer for 20 minutes or until carrots and beets are tender. Remove soup from heat
  • If you own an immersion blender, blend right in the pot.
  • If not, place pot in the fridge to cool off for 5-10 minutes. Then pour the entire soup mixture into a food processor and blend until smooth. Taste test and add more spice if necessary
  • Once soup is blended, pour back into pan.
  • To serve cold, chill in the fridge for 30+ minutes. To serve warm, re-heat the soup until desired temperature. Top with pumpkin seeds and parsley if desired. Serve as an appetizer or as a side dish to your favorite meal!

Notes

*You can use whatever tomatoes you have on hand: roma, grape, cherry, etc., or a mixture 
*You can omit maple syrup to be sugar free. It adds a little extra sweetness to balance out the ginger. 
Keyword beets, carrots, ginger, gluten free, healthy, soup, vegan

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