Vegan Delicacy

Beet and Carrot Soup

Average: 5 (2 votes)
(2 votes)
Beet and Carrot Soup

Beet and carrot soup - Colorful treat with lots of protein

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Health Score:
94 / 100
45 min.

Healthy, because

Even smarter

Nutritional values

If you want to do something good for yourself, reach for beets. In addition to nitrates, it also contains a lot of potassium. These substances have been shown to lower blood pressure and thus reduce the risk of heart disease. Tofu, as a super substitute for meat, has many valuable unsaturated fatty acids and, unlike animal products, is free of cholesterol.

Leftovers of this beet carrot soup can be frozen well. Then you always have a healthy meal on hand. Only the skewers and the topping have to be prepared fresh.

1 serving contains
(Percentage of daily recommendation)
Calorie381 kcal(18 %)
Protein20 g(20 %)
Fat19 g(16 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A1.4 mg(175 %)
Vitamin D0.1 μg(1 %)
Vitamin E12.1 mg(101 %)
Vitamin K65.5 μg(109 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.5 mg(36 %)
Folate164 μg(55 %)
Pantothenic acid1 mg(17 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C74 mg(78 %)
Potassium1,312 mg(33 %)
Calcium263 mg(26 %)
Magnesium138 mg(46 %)
Iron4.9 mg(33 %)
Iodine12 μg(6 %)
Zinc2.3 mg(29 %)
Saturated fatty acids2.5 g
Uric acid76 mg
Cholesterol0 mg
Complete sugar21 g


2 beets (with leaves)
5 ozs floury potatoes
3 carrots
1 onion
1 garlic clove
2 Tbsps olive oil
24 ozs Vegetable broth
1 Organic orange
3 tomatoes
12 ozs Tofu
4 Tbsps soy sauce
3 Tbsps Canola oil
½ bunch parsley
2 Tbsps Soy yogurt
1 organic lemon
How healthy are the main ingredients?
Tofupotatosoy sauceolive oilparsleycarrot

Kitchen utensils

4 Wooden skewers, 1 Immersion blender

Preparation steps


For the beet and carrot soup, clean, peel and wash beet, potatoes and carrots. Shake beet leaves dry and set aside. Chop vegetables into small cubes. Peel and finely dice onion and garlic.


Heat olive oil in a saucepan. Sauté onion for 3 minutes over medium heat. Add vegetables and garlic and sauté for 3 minutes. Then add broth, season with salt and pepper and bring to a boil. Meanwhile, rinse orange hot, rub dry, peel into fine zest and squeeze juice. Wash tomatoes, cut out stalks and cut tomatoes into pieces.


Add the orange juice and tomatoes to the beet and carrot soup and simmer for another 20-25 minutes over low heat until the vegetables are soft.


Meanwhile, for the skewers, cut tofu into bite-sized cubes and marinate in the soy sauce for 20 minutes, turning several times.


Heat canola oil in a frying pan. Drain tofu cubes, place on 4 skewers and fry in hot oil, turning all around, for 5-7 minutes over medium heat.


Finely puree beetroot-carrot soup with a hand blender, bring to a boil again, stir in half of the orange zest and add a little stock if needed. Wash parsley, shake dry, and chop. Pour soup into bowls or deep plates, top with 1 dollop of soy yogurt and beet leaves. Sprinkle parsley and remaining orange zest on top, and season everything with pepper. Rinse lemon hot and cut into pieces. Serve beetroot carrot soup with tofu skewers and lemon pieces.