Vegan Spicy Beet Soup
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.
(Percentage of daily recommendation)
| Calorie | 134 cal. | (6 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 8 μg | (13 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.8 mg | (15 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 628 mg | (16 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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.)
Preparation steps
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.
Wash mint, shake dry and pluck leaves.
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.