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Beet and Potato Soup [Vegan]

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If you’re looking for a use for beets, this soup is a good option. Top with tahini drizzle and chopped nuts. Mmmmm.

Beet and Potato Soup [Vegan]

This Recipe is :

Dairy Free Vegan

Calories

148

Serves

8

Cook Time

60

Ingredients

For the Soup:

  • 2 heaping cups chopped purple beets (~2 medium beets)
  • 2 cups chopped red potatoes (2 medium potatoes)
  • 1 red onion, small diced (1 heaping cup)
  • 1/2 teaspoon salt
  • 1 tablespoon + 1 teaspoon red wine vinegar (separated)
  • 4 cups low-sodium vegetable broth (plus extra if needed)
  • 1 teaspoon lemon juice
  • 1/2 teaspoon dried thyme
  • Optional additions:  1 cup cooked chickpeas and 1 cup baby spinach

For the Garnish:

  • 1-2 teaspoons tahini per bowl
  • 1 tablespoons chopped nuts per bowl

Preparation

  1. Preheat the oven to 425°F and line a large baking sheet with parchment paper.
  2. Peel the beets. Wash and scrub the potatoes but leave the peels on. Chop the beet and potato so they are roughly the same size. Spread the chopped beet and potato on the baking sheet and roast in the oven for 40-45 minutes until you can just pierce the beet with a fork. The larger you chop them the longer they will take in the oven.
  3. Meanwhile, sauté the onion in 3 tablespoons of water until the onion begins to soften. Add the salt and 1 tablespoon of red wine vinegar and continue to cook on low-medium heat for another 5 minutes, stirring often and adding water as is needed to prevent burning. Remove from heat and set aside.
  4. When the beet and potato are just about done, add the vegetable broth to the pot with the red onion and bring to a simmer. Once the beet and potato are done, transfer to a large blender and add the broth/red onion, 1 teaspoon of red wine vinegar, lemon juice and dried thyme. Blend on high until smooth. Be careful not to overfill the blender, keep it at about 2/3 full. Blend the soup in batches if you must.
  5. Transfer the soup back to the pot. Serve as is or add 1 cup of chickpeas and a handful of baby spinach. Keep covered on low heat until the spinach is wilted. Re-season as desired. Serve with crusty bread and top each bowl with chopped nuts and 1-2 teaspoons of tahini.

Nutritional Information

Includes the garnish and optional additions of chickpeas and baby spinach:

Per Serving: Calories: 148 | Carbs: 21g | Fat: 4g | Protein: 9g | Sodium: 193mg | Sugar: 6g

Notes

Keep leftovers in the fridge for up to 3 days. Reheat on low heat and add more broth as needed to thin to consistency.

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AUTHOR & RECIPE DETAILS


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Plant-based, gluten-free, and oil-free recipes that don't skimp on flavor. Pharmacist turned holistic nutritionist and plant-based chef, Ashley Madden is adamant that health starts in the kitchen! After being diagnosed with multiple sclerosis in her twenties, she revamped her diet and lifestyle. Ashley specializes in plant-based, gluten-free, and oil-free recipes, which can be found on her blog, RiseShineCook.ca. Here she also shares her expertise on everything food and health as well as some tidbits of inspiration she picks up along the way.


 

 

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