This crimson soup looks and tastes amazing. Even if you think you are not a fan of beetroot, give it a go; it’s delicious combined with lemon and spices.
Beetroot is crammed with iron, calcium, folate, betaine, B vitamins and antioxidants, which combine to make it a great detoxer. A shorter cooking time means you’ll get the most from all these nutrients. We like to use red onions, rather than the usual brown ones, as they contain the anti-oxidant quercetin, which has anti-histamine properties. If you suffer from hayfever or other allergies be sure to include plenty of red onions in your diet.
Ground almonds are packed with protein, and just a little adds a lovely richness to soups, stews and curries.
Makes 4 Servings
1 tbsp rapeseed oil
1 large red onion, chopped
2 garlic cloves, crushed
3 celery sticks, sliced
1 tsp ground cumin
1 tsp ground coriander
1 tsp chilli flakes
500g/1 lb 2oz raw beetroot, chopped into 5cm/2in chunks
1.5 litres/52fl oz water
2 tbsp ground almonds
juice of 1 lemon
freshly ground black pepper and sea salt
natural yogurt, to serve
fresh parsley, chopped to serve (optional)
- Heat the oil in a large, heavy-based saucepan over a medium heat. Add the onion, garlic and celery and cook for 5 minutes until softened.
- Add the cumin, coriander and chilli, then add the beetroot and pour in the water.
- Bring to a boil, then turn down the heat and simmer for 10 minutes until the beetroot is just tender.
- Transfer the mixture to a blender and whizz until smooth. Add the ground almonds, whizz again. Add the lemon juice and plenty of pepper and sea salt.
- Serve straightaway with a good drizzle of natural yogurt and a sprinkle of chopped fresh parsley. Freeze any spare.
Note: You could use vacuum-packed pre-cooked beetroot to save time. You will only need to cook the soup for 5 minutes before blending.
Packed with: Chickpeas are a very good source of folate, a B vitamin that keeps our brain and nervous system functioning well.
Packed, by Becky Alexander & Michelle Lake (Dip ION mBANT) is published by Nourish, £12.99. Becky writes the food column for The Herts Advertiser and Michelle runs Mission Nutrition, a nutritional therapy consultancy based in St Albans.