Soul Food

Beet Soup

with Oranges
5
Average: 5 (3 votes)
(3 votes)
Beet Soup

Beet Soup - Earthy, slightly sweet and spoon for spoon a slim treat!

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 2 h. 20 min.
Ready in
Calories:
186
calories
Calories

Healthy, because

Even smarter

Nutritional values

The oranges in this recipe provide vitamin C, allowing the body to better absorb the iron from the beetroot. Women in particular benefit from an extra portion of this trace element because of iron loss during menstruation.

If you are allergic to soy, use low-fat cream or half and half instead of soy creamer.

1 serving contains
(Percentage of daily recommendation)
Calorie186 kcal(9 %)
Protein4 g(4 %)
Fat10 g(9 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.4 mg(12 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin0.9 mg(8 %)
Vitamin B₆0.1 mg(7 %)
Folate91 μg(30 %)
Pantothenic acid0.3 mg(5 %)
Biotin2.1 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C47 mg(49 %)
Potassium394 mg(10 %)
Calcium83 mg(8 %)
Magnesium43 mg(14 %)
Iron1.7 mg(11 %)
Iodine2 μg(1 %)
Zinc0.5 mg(6 %)
Saturated fatty acids1.1 g
Uric acid48 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
18 ounces
3
2
2 tablespoons
26 ounces
2 sprigs
4 ounces
Preparation

Kitchen utensils

1 Pot, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Immersion blender, 1 Aluminum foil

Preparation steps

1.
Beet Soup preparation step 1

Rinse beets. Cut off the ends and wrap the vegetables separately in aluminum foil. Bake in a preheated oven at 350°F on the middle rack for 1 1/2 hours.

2.
Beet Soup preparation step 2

Remove the beets, cool slightly and remove the skin. (Gloves are recommended to avoid staining hands.)

3.
Beet Soup preparation step 3

Meanwhile, peel the shallots and chop finely.

4.
Beet Soup preparation step 4

Peel the oranges with a knife so that the entire white skin is removed. As you remove the peels collect the juice in a bowl.

5.
Beet Soup preparation step 5

Squeeze the orange skins to collect all of the juice.

6.
Beet Soup preparation step 6

Heat oil in a pan and cook the shallots until soft over medium heat.

7.
Beet Soup preparation step 7

Cut beets into small pieces and add. Sauté for 2 minutes.

8.
Beet Soup preparation step 8

Add the broth and the orange juice. Cook for 15 minutes over medium heat. Meanwhile, rinse the dill, pluck leaves, shake dry and set aside.

9.
Beet Soup preparation step 9

Add half the orange segments to the soup and puree thoroughly.

10.
Beet Soup preparation step 10

Pour soy creamer into the pot and boil again briefly. Season with salt and pepper. Serve soup in bowls garnished with remaining orange slices and dill.