Heart-Healthy Chilled Beet Soup
Cool off with the vibrant and nourishing flavors of Heart-Healthy Chilled Beet Soup, a perfect summer recipe that embraces wholesome ingredients and supports good health. This beautifully bold soup is crafted with tender beets simmered in low-sodium vegetable broth, fresh red onion, tangy Greek yogurt, and zesty lemon juice, delivering a creamy yet light texture with every spoonful. Enhanced by fragrant dill and a hint of garlic, this chilled delight is not only packed with antioxidants and fiber but also refreshingly satisfying. Ideal for meal prep, it's ready in under an hour and makes an excellent appetizer or light lunch. Serve it with a dollop of Greek yogurt and a sprinkle of fresh dill for a stunning presentation that's as heart-healthy as it is delicious. Keywords: chilled beet soup, heart-healthy recipes, summer soup, antioxidant-rich, creamy beet soup.
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Recipe Information
Ingredients
- 4 medium, about 1.5 pounds total beets
- 4 cups low-sodium vegetable broth
- 2 cups water
- 1 small, chopped red onion
- 2 cloves, minced garlic
- 2 tablespoons lemon juice
- 1 cup, plus extra for garnish (optional) plain Greek yogurt
- 2 tablespoons, fresh, chopped dill
- 1 tablespoon olive oil
- 0.25 teaspoon, freshly ground black pepper
- 0.25 teaspoon salt
Instructions
Begin by rinsing the beets under cold water. Do not peel them. Then, in a large pot, add the whole beets, low-sodium vegetable broth, and water. Bring to a boil over high heat.
Once boiling, reduce heat to medium-low, cover, and simmer for about 30 to 40 minutes, or until the beets are tender when pierced with a fork.
While the beets are cooking, heat the olive oil in a small skillet over medium heat. Add the chopped red onion and garlic, sautéing for about 5 minutes until the onion is translucent. Set aside.
Once the beets are cooked, carefully remove them from the pot and set aside to cool slightly. Reserve the cooking liquid.
When the beets are cool enough to handle, use a paper towel to slip off the skins. Chop the beets into small chunks.
In a blender or food processor, combine the chopped beets, reserved cooking liquid, sautéed onion and garlic, lemon juice, Greek yogurt, dill, black pepper, and salt. Blend until smooth.
Taste and adjust seasoning as needed. If the soup is too thick, add a bit more water to reach your desired consistency.
Transfer the blended soup to a large bowl or container, cover, and chill in the refrigerator for at least 2 hours or until cold.
Before serving, give the soup a good stir and garnish each bowl with a dollop of Greek yogurt and a sprinkle of fresh dill, if desired.
Nutrition Facts
Calories |
1652 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 31% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 6752 mg | 294% | |
| Total Carbohydrate | 306.6 g | 111% | |
| Dietary Fiber | 81.3 g | 290% | |
| Total Sugars | 209.2 g | ||
| Protein | 71.8 g | 144% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 866 mg | 67% | |
| Iron | 24.0 mg | 133% | |
| Potassium | 10606 mg | 226% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
