Great source of Iron

Beet Soup with Horseradish and Apple

4.92857
Average: 4.9 (14 votes)
(14 votes)
Beet Soup with Horseradish and Apple

Beet soup with horseradish and apple - perfect for using leftovers! Photo: Beeke Hedder

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr
Ready in
Calories:
190
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beet scores with a high iron content, which is especially important for vegans and vegetarians. The high nitrate content has a positive effect on blood pressure and lowers it naturally.

To make the soup a little creamier, feel free to stir in 1 cup of soy cream at the end, but make sure it doesn't contain added sugar.

1 serving contains
(Percentage of daily recommendation)
Calorie190 kcal(9 %)
Protein3 g(3 %)
Fat8 g(7 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage7.4 g(25 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E1.4 mg(12 %)
Vitamin K22.3 μg(37 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.4 mg(12 %)
Vitamin B₆0.2 mg(14 %)
Folate140 μg(47 %)
Pantothenic acid0.4 mg(7 %)
Biotin5.9 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium953 mg(24 %)
Calcium53 mg(5 %)
Magnesium45 mg(15 %)
Iron1.8 mg(12 %)
Iodine3 μg(2 %)
Zinc0.9 mg(11 %)
Saturated fatty acids1.2 g
Uric acid50 mg
Cholesterol0 mg
Complete sugar24 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 ½ cups Beets
1 Apple
2 carrots
1 onion
1 garlic clove
3 Tbsps olive oil
5 cups Vegetable broth
3 Tbsps Horseradish
salt
peppers
How healthy are the main ingredients?
Horseradisholive oilApplecarrotoniongarlic clove
Preparation

Kitchen utensils

1 Pot, 1 Cutting board, 1 Large knife, 1 Peeler, 1 Slotted spatula, 1 Fine grater, 1 Immersion blender

Preparation steps

1.

Peel beet and cut into small pieces. Wash apple and carrots and cut them into small pieces as well.

2.

Peel the onion and garlic, chop very finely. Heat 2 tablespoons olive oil in a saucepan and cook over high heat for 1-2 minutes until translucent. Add vegetables and apple and cook for another 3 minutes.

3.

Then reduce the heat, add all but 3 tablespoons of vegetable broth and simmer for about 40 minutes.

4.

Peel the horseradish and grate finely. For the horseradish foam, mix with remaining vegetable stock and 1 tablespoon olive oil and puree finely with a hand blender.

5.

Finally, puree the soup evenly with a blender until no pieces are visible. Season with salt and pepper, distribute the soup on plates and decorate with horseradish foam.