Spiced Beet and Carrot Soup

Photo: Johnny Autry; Styling: Cindy Barr
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.

Yield:

Serves 4

Recipe from

Recipe Time

Hands-on: 16 Minutes
Total: 1 Hour, 26 Minutes

Nutritional 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

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

Preparation

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.

Note:

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.

Charlotte Autry,

December 2012