Guilt-Free Delicacy

Vegan Spicy Beet Soup

with pumpkin seeds
4.833335
Average: 4.8 (6 votes)
(6 votes)
Vegan Spicy Beet Soup

Vegan Spicy Beet Soup - Thanks to colorful vegetables, the soup really pops not only in taste, but also in appearance.

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
134
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pumpkin seeds make the skin glow and strengthen connective tissue. Vitamin E contained in them has antioxidant and skin-protective effect. Flax seeds, in addition to a lot of fiber and omega 3 fatty acids, contain abundant B vitamins, vitamin E and folic acid. The antioxidants contained in beet protect our cells from free radical damage.

Outside the beet season, you can also enjoy the soup with pre-cooked and peeled beet from the vacuum pack. Then the 30 minutes of cooking time are omitted.

1 serving contains
(Percentage of daily recommendation)
Calorie134 kcal(6 %)
Protein7 g(7 %)
Fat5 g(4 %)
Carbohydrates13 g(9 %)
Sugar added2 g(8 %)
Roughage4.9 g(16 %)
Vitamin A0 mg(0 %)
Vitamin D0.2 μg(1 %)
Vitamin E1.1 mg(9 %)
Vitamin K8 μg(13 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.8 mg(15 %)
Vitamin B₆0.1 mg(7 %)
Folate117 μg(39 %)
Pantothenic acid0.2 mg(3 %)
Biotin2.1 μg(5 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C14 mg(15 %)
Potassium628 mg(16 %)
Calcium74 mg(7 %)
Magnesium62 mg(21 %)
Iron2 mg(13 %)
Iodine2 μg(1 %)
Zinc1.1 mg(14 %)
Saturated fatty acids0.9 g
Uric acid28 mg
Cholesterol0 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
18 ozs beets
26 ozs Vegetable broth
3 Tbsps Raspberry vinegar
2 ¼ ozs Soy milk
salt
1 generous pinch Ras el hanout (Moroccan spice mixture)
peppers
1 Tbsp Agave syrup
1 handful mint
4 Tbsps Soy yogurt
¼ oz Chia seeds
1 tsp flaxseed
1 ¾ ozs Pumpkin seed (2 TBSP.)
How healthy are the main ingredients?
Soy milkPumpkin seedmintAgave syrupChia seedsflaxseed

Preparation steps

1.

Peel beet with gloves, dice and put into a pot with vegetable stock and vinegar. Simmer on low heat for about 30 minutes until the beet is cooked. Then add soy drink, finely puree soup and season with salt, Ras el-Hanout, pepper, agave syrup.

2.

Wash mint, shake dry and pluck leaves.

3.

Pour the soup into bowls, spread soy yogurt alternative on top and decorate with a toothpick or spoon handle. Sprinkle with seeds and garnish with mint leaves.