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
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 16 Minutes
Total: 1 Hour, 26 Minutes

Nutritional Information

Amount per serving
  • Calories: 247
  • Fat: 12.3g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 3.2g
  • Polyunsaturated fat: 6.4g
  • Protein: 8.4g
  • Carbohydrate: 29.5g
  • Fiber: 6.8g
  • Cholesterol: 3mg
  • Iron: 1.6mg
  • Sodium: 577mg
  • Calcium: 91mg

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. 1. Preheat oven to 425°.
  2. 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. 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. 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.

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