Low Sodium Chilled Beet Soup
Cool, refreshing, and packed with earthy, garden-fresh flavor, this Low Sodium Chilled Beet Soup is a vibrant and healthy twist on a classic dish. Made with naturally sweet fresh beets, nutrient-rich carrots, and aromatic celery, garlic, and onion, this recipe skips the extra salt without compromising on taste. Lightly sautéed vegetables are simmered until tender, blended into a velvety puree, and brightened with zesty lemon juice and fresh dill for a balanced flavor profile. Perfect for those seeking a heart-healthy, low-sodium option, this soup is as beautiful as it is delicious, with its rich ruby color. Serve it chilled on a warm day, optionally garnished with a dollop of creamy Greek yogurt for added texture and a touch of indulgence. Ready in just over an hour and easy to make ahead, this nourishing soup is an inviting addition to any summer meal.
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Recipe Information
Ingredients
- 4 medium fresh beets
- 1 large carrot
- 1 celery stalk
- 1 small yellow onion
- 2 cloves garlic
- 4 cups water
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons olive oil
- 2 tablespoons fresh dill
- 0.5 teaspoon black pepper
- 0.25 cup Greek yogurt (optional for topping)
Instructions
Start by washing the beets thoroughly to remove any dirt. Peel the beets and cut them into 1-inch cubes.
Peel and slice the carrot, chop the celery stalk, and dice the onion. Mince the garlic cloves.
In a large pot, heat the olive oil over medium heat. Add the onion, carrot, and celery, and sauté for about 5 minutes until the vegetables start to soften.
Add the garlic and sauté for another 2 minutes until fragrant.
Add the diced beets to the pot and pour in the water. Bring the mixture to a boil over high heat, then reduce the heat to low and let it simmer, covered, for about 30 minutes, or until the beets are tender.
Once the beets are cooked, remove the pot from the heat. Allow the mixture to cool slightly.
Transfer the soup to a blender or use an immersion blender to purée the soup until smooth. Be careful when blending hot liquids.
Stir in the lemon juice and freshly chopped dill. Season with black pepper to taste.
Refrigerate the soup for at least 1 hour to chill thoroughly.
Serve the chilled beet soup in bowls. Optionally, garnish with a dollop of Greek yogurt and a sprinkle of dill before serving.
Nutrition Facts
Calories |
605 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 554 mg | 24% | |
| Total Carbohydrate | 73.1 g | 27% | |
| Dietary Fiber | 19.8 g | 71% | |
| Total Sugars | 45.4 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 266 mg | 20% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 2300 mg | 49% | |
*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.
