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Chilled Beetroot Soup

Sweet Carrots
June 1, 2017
Steak with a Thyme Honey and Mustard Sauce
June 1, 2017
 

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.

 

Ingredients

  • 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

Method

  1. Heat the oil in a large saucepan and add the onions and leeks.
  2. Lightly sauté then add the water, cover and sweat over a low heat until soft.
  3. Add the potatoes, sweet potato, nutmeg and paprika, toss to mix, and then add the stock, bay leaves, seasoning and beetroot.
  4. Cover and simmer for +-25 minutes until vegetables are cooked.
  5. Remove from heat, stir in the milk and leave to cool.
  6. When cooled blend until smooth.
  7. Add a squeeze of lemon juice for extra flavour if desired.
  8. Refrigerate until cool.
  9. 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.