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Spiced Beet and Carrot Soup

Photo: Johnny Autry; Styling: Cindy Barr
Hands-on time 16 mins
Total time 1 hr, 26 mins
Yield Serves 4
This soup is tart, just sweet enough, and hearty, though not a protein powerhouse. If you want to pump up the protein, increase the walnuts or serve with a salad of greens, nuts, and goat cheese.

Ingredients

  • 1 pound small red beets, peeled and quartered
  • 1/2 pound large carrots, peeled and halved lengthwise
  • 2 1/2 teaspoons olive oil, divided
  • 1/4 teaspoon salt
  • 1 1/2 cups diced peeled apple
  • 3/4 cup chopped yellow onion
  • 1/2 teaspoon garam masala
  • 2 cups organic vegetable broth
  • 2 cups water
  • 1 1/2 teaspoons fresh lemon juice
  • 3/4 cup plain 2% reduced-fat Greek yogurt
  • 1/2 cup chopped walnuts, toasted
  • 1/3 cup baby watercress

Nutrition Information

  • calories 247
  • fat 12.3 g
  • satfat 1.8 g
  • monofat 3.2 g
  • polyfat 6.4 g
  • protein 8.4 g
  • carbohydrate 29.5 g
  • fiber 6.8 g
  • cholesterol 3 mg
  • iron 1.6 mg
  • sodium 577 mg
  • calcium 91 mg

How to Make It

  1. Preheat oven to 425°.

  2. Line a rimmed baking sheet with parchment paper. Place beets and carrots in a bowl. Drizzle with 1 1/2 teaspoons oil; sprinkle with 1/4 teaspoon salt. Toss. Arrange the vegetables on prepared pan. Bake at 425° for 40 minutes or until tender, stirring once. Remove from oven; cool slightly. Cut beets and carrots into 1-inch pieces.

  3. Heat a Dutch oven over medium heat. Add remaining 1 teaspoon oil; swirl to coat. Add apple, onion, and garam masala to pan; cook 1 1/2 minutes. Add beet mixture, broth, and 2 cups water; bring to a boil. Reduce heat, and simmer for 30 minutes. Remove from heat, and let stand 15 minutes.

  4. Place half of the beet mixture in a blender, and blend until smooth. Pour soup into a bowl. Repeat. Stir in lemon juice. Ladle about 1 1/4 cups soup into each of 4 bowls; top each serving with 3 tablespoons yogurt, 2 tablespoons walnuts, and about 1 tablespoon watercress.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.