How to make beetroot soup

As the leaves of autumn begin to fall, and the chill of winter looms on the horizon, there's no better way to warm your soul and tantalize your taste buds than with a steaming bowl of homemade beetroot soup. This vibrant, ruby-hued elixir of the kitchen not only offers a comforting respite from the cold but also serves as a healthful and visually stunning addition to your culinary repertoire. 

Whether you're a seasoned chef or a novice cook, this article is your guide to creating a sumptuous beetroot soup that's as delicious as it is nutritious. Join us as we embark on a culinary journey through the world of beets, unveiling the secrets to crafting this hearty, heartwarming delight. Get ready to discover the full spectrum of flavours and textures that beetroot has to offer, and prepare to savour a delightful bowl of warmth with every spoonful.

What is Beetroot Soup?

Beetroot soup is a hearty and flavorful soup that features beetroots as its star ingredient. This vibrant soup is a traditional dish in various Eastern and Central European cuisines, with variations found in countries like Russia, Ukraine, Poland, and Lithuania. Beetroot soup is renowned for its striking deep red or purple colour and its robust, earthy flavour.

What is Beetroot Soup Called?

The name for beetroot soup varies depending on the region and cultural context. The most famous and widely recognized name for beetroot soup is "borscht," which is particularly associated with Eastern and Central European cuisines, including Russia, Ukraine, Poland, and Lithuania.

How Many Calories Are in Beetroot Soup?

The number of calories in beetroot soup can vary depending on the specific recipe and the portion size. Generally, a standard serving of beetroot soup, which is typically around 1 cup (240 ml) or 8 fluid ounces, contains approximately 70 to 100 calories. This calorie count is based on a basic beetroot soup recipe that includes beetroots, onions, carrots, and other vegetables without additional high-calorie ingredients like heavy cream or large amounts of oil.

How Long Does It Take To Cook Beetroot Soup?

If you're cooking beetroot soup on the stovetop, it typically takes about 45 minutes to 1 hour to prepare. This includes the time needed to sauté the vegetables, simmer the soup, and cook the beetroots until they are tender. Smaller beetroot pieces will cook faster than larger ones.

Is Beetroot Soup Good For You?

1. Rich in Nutrients

Beetroots are packed with essential nutrients, including vitamins (such as vitamin C, vitamin B6, and folate), minerals (like potassium and manganese), and dietary fibre. These nutrients are vital for overall health and well-being.

2. Antioxidant Properties

Beetroots are known for their high antioxidant content, particularly betalains and other phytonutrients. Antioxidants help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.

3. Heart Health

The nitrates in beetroots can help lower blood pressure and improve cardiovascular health. Consuming beetroot soup may support a healthy heart and reduce the risk of heart-related issues.

4. Improved Digestion

The dietary fibre in beetroots can aid in digestion and promote regular bowel movements. This can help prevent constipation and maintain a healthy digestive system.

5. Detoxification

Beetroots contain compounds that support the liver's natural detoxification processes. Consuming beetroot soup may help the body eliminate waste products and toxins.

6. Weight Management

Beetroot soup is often low in calories and fat, making it a suitable choice for those looking to manage their weight. The fibre in beetroots can also help promote a feeling of fullness, reducing the desire to overeat.

7. Cognitive Function

Some studies suggest that the nitrates in beetroots may improve blood flow to the brain, potentially enhancing cognitive function and mental acuity.

8. Inflammatory

The anti-inflammatory properties of beetroots and other ingredients in beetroot soup may help reduce inflammation in the body, which is associated with various chronic diseases.

9. Skin Health

The antioxidants in beetroots can contribute to healthy skin by protecting it from oxidative stress and supporting collagen production.

Beetroot Soup Ingredients

While there are many regional variations, here are some common ingredients used to make a basic beetroot soup:

1. Beetroots: Beetroots are the star of the show. You'll need fresh beetroots, typically peeled, and either grated or cubed, depending on your preference.
2. Onion: Onions add flavor and aroma to the soup. You can use white or yellow onions, and they are usually diced or sliced.
3. Carrots: Carrots provide natural sweetness and a lovely color to the soup. They're typically peeled and sliced or diced.
4. Potatoes: Some recipes include potatoes to give the soup a thicker consistency and make it more filling. Potatoes are peeled and cubed.
5. Garlic: Garlic adds a delightful savory flavor to the soup. You can use minced or sliced garlic cloves.
6. Cabbage: Cabbage is often included, particularly in Eastern European variations of borscht. It is thinly sliced or shredded.
7. Tomatoes: Tomatoes, either fresh or in the form of tomato paste or canned tomatoes, can be used to enhance the flavor and color of the soup.
8. Vegetable or Chicken Broth: You'll need broth to create the soup base. Vegetable broth is used for vegetarian versions, while chicken broth is sometimes used in non-vegetarian recipes.
9. Vinegar or Lemon Juice: A small amount of vinegar or lemon juice adds acidity to balance the sweetness of the beetroots and other vegetables.
10. Spices and Seasonings: Common seasonings include bay leaves, salt, pepper, and sometimes dill. Additional seasonings can vary based on regional and personal preferences.
11. Sour Cream or Yogurt (optional): To garnish the soup and add a creamy element, you can top each serving with a dollop of sour cream or plain yogurt.
12. Fresh Herbs (optional): Chopped fresh dill or parsley is often used as a garnish to add freshness and flavour.

How To Make Beetroot Soup (Beetroot Soup recipe)

To make a basic beetroot soup, here's a simple recipe that you can follow. This recipe is for a vegetarian beetroot soup, but you can adapt it to your preferences by adding ingredients like meat or different seasonings.

Ingredients

• 4 medium-sized beetroots, peeled and grated
• 1 onion, finely chopped
• 2 carrots, peeled and grated
• 2-3 potatoes, peeled and cubed
• 3 cloves of garlic, minced
• 4 cups of vegetable broth
• 2 tomatoes, chopped, or 2 tablespoons of tomato paste
• 2 tablespoons of vinegar (white or apple cider)
• 2 bay leaves
• Salt and black pepper to taste
• 1 tablespoon of olive oil or butter (optional)
• Sour cream or plain yogurt for garnish (optional)
• Chopped fresh dill or parsley for garnish (optional)

Instructions:

1. Prepare the Vegetables:

• Peel and grate the beetroots.
• Peel and grate the carrots.
• Peel and cube the potatoes.
• Chop the onion and mince the garlic.

2. Sauté the Vegetables (optional):

• In a large pot, heat the olive oil or butter over medium heat.
• Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

3. Cook the Vegetables:

• Add the grated beetroots, carrots, and potatoes to the pot. Stir to combine.
• Cook the vegetables for about 10 minutes, stirring occasionally.

4. Add the Garlic and Tomatoes:

• Stir in the minced garlic and cook for another 1-2 minutes.
• Add the chopped tomatoes or tomato paste and mix well.

5. Pour in the Broth:

• Add the vegetable broth to the pot.
• Drop in the bay leaves.

6. Simmer:

• Bring the soup to a boil, then reduce the heat to a simmer.
• Cover the pot and let it simmer for about 20-30 minutes or until the vegetables are tender.

7. Season and Add Vinegar:

• Season the soup with salt and black pepper to taste.
• Stir in the vinegar to add acidity and enhance the flavors.

8. Blend:

• For a smoother consistency, you can use an immersion blender to puree the soup right in the pot. Alternatively, you can transfer the soup to a blender in batches and blend until smooth.

9. Serve:

• Ladle the beetroot soup into bowls.
• Garnish with a dollop of sour cream or plain yogurt and a sprinkle of chopped fresh dill or parsley if desired.

Where To Buy Beetroot

Most large chain grocery stores and supermarkets carry fresh beetroots. You can find them year-round, although they might be more abundant during the cooler months. You can also purchase Beetroot here at our African Food Store

beetroot soup is a vibrant and nutritious dish that can be a delightful addition to your culinary repertoire. With its rich earthy flavours, stunning magenta hue, and an array of health benefits, this soup is a versatile and satisfying option for any occasion. Whether you're looking for a warming bowl of comfort on a chilly evening or a refreshing, chilled option during the summer months, beetroot soup has you covered.