The combination of potatoes, sweet potatoes and beetroot make this chilled beetroot soup a high fibre soup with high carbohydrate content. The beetroot has a quite a bit of natural sugar so avoid adding additional starch (such as bread or crackers) to this meal. For a dairy free alternative use a soy milk and yoghurt (or avoid the soy yoghurt completely). For a vegetarian option, use vegetable stock over chicken stock. For a gluten-free option, use gluten free stock, or eliminate the stock completely and just use water.
- 1 Tbs. olive oil
- 1 medium onion, finely chopped
- 2 large leeks (white part only), finely chopped
- 1 Tbs. water
- 200g potatoes, peeled and cubed
- 200g sweet potato, peeled and cubed
- 2ml each of grated nutmeg and paprika
- 1 litre low sodium vegetable or chicken stock
- 2 bay leaves
- a pinch salt
- a pinch sugar
- 2 large, raw beetroots, peeled and coarsely grated (+-250g peeled weight)
- ó cup fat free milk
- a squeeze of fresh lemon juice
- a dollop of low fat plain yoghurt (for garnishing)
- cubed avocado (for garnishing)
- ground black pepper
- Heat the oil in a large saucepan and add the onions and leeks.
- Lightly sauté then add the water, cover and sweat over a low heat until soft.
- Add the potatoes, sweet potato, nutmeg and paprika, toss to mix, and then add the stock, bay leaves, seasoning and beetroot.
- Cover and simmer for +-25 minutes until vegetables are cooked.
- Remove from heat, stir in the milk and leave to cool.
- When cooled blend until smooth.
- Add a squeeze of lemon juice for extra flavour if desired.
- Refrigerate until cool.
- When serving, spoon into a bowl, add a dollop of the plain yoghurt and a few pieces of cubed avocado to each serving and season with black pepper.