Beetroot Soup Recipe with step by step photos and video. Beetroot soup is a delicious spiced soup with goodness of coconut milk and lentils. This soup is specially crafted diet plan for weight loss and weight watchers . Its light on stomach , easily digested and has balanced nutrition hence makes a perfect meal/dinner.
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About this recipe
In this Beetroot Soup recipe , lentils and coconut milk gives thickness and adds creamy flavor to the soup . As beetroot has mild sweetness its balanced by adding curry powder to the soup. Also tossed cashews adds nutty and crunchy flavor to this wholesome bowl of soup.
This hot bowl of beetroot soup is perfect for any rainy / winter days. Serve it along with some garlicky croutons for a light dinner.
With Beetroot Soup , Weight Loss is now more easier , HOW ?
In this Beetroot Soup , It contains all nutrients from beetroot , proteins from moong dal and healthy fats from coconut milk and oil . When served with some croutons , it adds some minimal carbohydrates too . Amino acids from whole wheat bread ( used to make croutons) and moong dal , combine together to make complete protein. Hence this soup is well balanced with all nutrients and makes perfect wholesome meal. This diet soup recipe is highly effective to loose weight.
Beetroot Health Benefits
Beetroot is very rich in Nitrates. One of the most important nutrient that helps in vasodilation. It improves blood flow and helps to lower blood pressure.
Also beetroot juice can be used as a pre-workout drink as it helps to improve the stamina during intense exercise. Along with nitrates Beets are also good sources of folate, potassium, vitamin C, fiber, and antioxidants.
Beetroot is highly nutritious and hence finds a way in all my clients diet chart . With my experience as nutritionist , I find this root vegetable highly effective in any one's weight loss journey in a right way.
Most popular beetroot recipes which I recommend for weight loss are Beetroot Detox and ABC Breakfast Juice
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Step By Step directions to make Beetroot Soup
Preparations
Rinse and soak moong dal for 30 minutes to 1 hour.
Extract coconut thick milk and keep aside, you can also use store brought coconut milk from tetra packs.
Grate approximately around 2 cups of beetroot and keep aside.
In a pressure cooker add soaked moong dal with whole spices (1 bay leaf , 1 inch cinnamon stick , 2 cloves and 4 black peppercorns ) , adding whole spices is optional
Add 2 cups water and pressure cook for 2-3 minutes.
When pressure settles down, open the lid,
Remove whole spices and discard them. Whole spices are just added to get some flavour to the soup.
Whisk dal well and set aside.
In a blender / mixer jar, blend 2 cups of grated beetroot with little water to get smooth puree.
Approximately you’ll get around 1.5 cups of puree.
In a small bowl , mix ¼ Tsp of garam masala powder , ½ tsp red chilli powder and ½ tsp coriander powder, mix with 1- 1.5 tbsp of water to make spice paste and set aside.
To make Soup
In a deep pot / kadai , heat 1 Tbsp of butter
Add chopped garlic, ginger and green chillies, sauté for a minute till raw smell goes off.
Now add beetroot puree , ½ cup of rinsed water from mixer jar and bring it to nice boil.
Add salt
and cooked dal and mix well .
Now add vegetable stock or water
and bring it to rolling boil.
Now regulate the heat to low and slowly add ½ cup of thick coconut milk.
On low flame , Keep on stirring for 4 to 5 minutes until it slightly thickens.
Turn off the flame and keep soup aside.
For Tempering
Heat ½ Tbsp of coconut oil, add mustard seeds , jeera / cumin seeds , chopped curry leaves and 2 Tbsp of cashew nuts , chopped.
Turn off the stove.
Tip in prepared spice paste into the tempering
Now pour tempering over prepared soup
Garnish with fresh coriander leaves
and finally serve hot soup paired with croutons.
Recipe Card
Beetroot Soup
Ingredients
- 2 cups Beetroot - grated
- 1 tbsp Butter
- 1 tbsp Garlic ,chopped
- 1 tsp Ginger ,grated
- 1 tsp Green chilies - chopped
- ½ cup Coconut Milk - thick
- Salt to taste
- Coriander leaves for garnishing
To Pressure Cook
- 2.5 cups Vegetable Stock or water
- ¼ cup Split yellow moong dal
- 1 Bay leaf
- 2 Cloves
- 1 inch Cinnamon Stick
- 4 Black peppercorns
- 2 cups Water
Spice Mix
- ¼ tsp Garam Masala Powder
- ½ tsp Red Chilli powder
- ½ tsp Coriander powder
- 1.5 tbsp Water
For Tempering
- ½ tbsp Coconut Oil - extra virgin
- ½ tsp Mustard Seeds , black
- ½ tsp Jeera / Cumin Seeds
- 1 tsp Curry leaves , chopped
- 2 tbsp Cashew nuts , chopped
Instructions
Preparations
- Rinse and soak moong dal for 30 minutes to 1 hour.
- Extract coconut thick milk and keep aside, you can also use store brought coconut milk from tetra packs.
- Grate approximately around 2 cups of beetroot and keep aside.
- In a pressure cooker add soaked moong dal with whole spices (1 bay leaf , 1 inch cinnamon stick , 2 cloves and 4 black peppercorns ) , adding whole spices is optional
- Add 2 cups water and pressure cook for 2-3 minutes.
- When pressure settles down, open the lid, remove whole spices and discard them. Whole spices are just added to get some flavour to the soup.
- Whisk dal well and set aside.
- In a blender / mixer jar, blend 2 cups of grated beetroot with little water to get smooth puree. Approximately you’ll get around 1.5 cups of puree.
- In a small bowl , mix ¼ Tsp of garam masala powder , ½ tsp red chilli powder and ½ tsp coriander powder, mix with 1- 1.5 tbsp of water to make spice paste and set aside.
To make Soup
- In a deep pot / kadai , heat 1 Tbsp of butter
- Add chopped garlic, ginger and green chillies, sauté for a minute till raw smell goes off.
- Now add beetroot puree , ½ cup of rinsed water from mixer jar and bring it to nice boil.
- Add salt and cooked dal and mix well .
- Now add vegetable stock or water and bring it to rolling boil.
- Now regulate the heat to low and add ½ cup of thick coconut milk.
- On low flame , Keep stirring for 4 to 5 minutes until it slightly thickens.
- Turn off the flame and keep soup aside.
For Tempering
- Heat ½ Tbsp of coconut oil, add mustard seeds , jeera / cumin seeds , chopped curry leaves and 2 Tbsp of cashew nuts , chopped.
- Turn off the stove.
- Tip in prepared spice paste into the tempering
- Now pour tempering over prepared soup
- Garnish with fresh coriander leaves and serve hot soup paired with croutons.
Video
Notes
- Instead of garam masala , red chilli powder and coriander powder , you can also use curry powder to make spice paste
- Whole spices while pressure cooking lentils is optional , it just adds mild flavour to soup ,you can skip if you don't like.
- As I have used water here instead of vegetable stock , to give some flavour I have added whole spices while cooking dal , If using vegetable stock you can omit whole spices.
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