How to Make Beet Soup

Beets are known for their nitrate content. These compounds cause vasodilation and that's good for us for many reasons. Keep reading to learn how to make a tasty beet soup!
How to Make Beet Soup

Last update: 29 June, 2021

Beet soup is an excellent recipe to help look after your cardiovascular system. This preparation method can conceal the beet’s strong taste, which, to be honest, isn’t something that everyone likes. With this recipe, you can create a meal that the whole family will enjoy!

Remember that it’s a good idea to eat vegetables. These foods contain phytonutrients, which are capable of helping to prevent the development of complex illnesses. In fact, you also have to guarantee you’re getting an adequate supply of macronutrients, especially proteins.

Ingredients for beet soup

Let’s start with talking about the ingredients you’ll need to create a beet soup. They’re as follows:

  • 3 cooked beets
  • 1 leek
  • 2-3 cloves of garlic
  • Bay leaves to taste
  • The juice of half a lemon
  • Thyme
  • Extra virgin olive oil
  • Salt
  • Water
Quarter of a beet on a chopping board with a leaf.
The taste of beets isn’t something that everyone likes, which is why preparing them in a soup can help you incorporate this vegetable into your diet.

Step-by-step instructions

Some people choose to buy pre-cooked beets, as it saves them from all the preparation. But, if you’ve only managed to find the vegetable in its natural state, you’ll have to cook it at home.

To do that, add some water to a pressure cooker. Wash the beet well and add it to the cooker when the water is already hot. Leave it to boil for 20 minutes.

If you don’t have this culinary utensil, you can opt to boil it traditionally. But this may mean the cooking time extends to 45 minutes, on a medium heat.

Before continuing with the preparation, you need to dry the beet with kitchen roll. Next, cut it into generous chunks. Cut the leek very finely and peel and cut the garlic cloves into chunks, too.

Saute the leek in a pan with extra virgin olive oil for 5 minutes. Once it begins to brown, add the garlic, making sure you don’t burn it. When these are all golden, add the beets, 1 or 2 bay leaves, thyme to taste, and water until all the ingredients are covered.

It’s important to make sure it boils so that later you can continue cooking it for another 5 minutes. Once that’s done, season it and remove the bay leaves.

You’ve now reached the easiest step! Put the mixture in a container and blend it in a blender until you get a uniform texture. You can strain it to make sure you get rid of all the lumps. Lastly, add a bit of lemon juice and mix. After this, the beet soup is ready!

Benefits of beets

As we’ve mentioned, beets stand out for their health benefits. First of all, they’re a vegetable with a high concentration of nitrates. These are beneficial for our cardiovascular health, as they have a vasodilatory effect, reducing blood pressure, as a study published in Critical Reviews in Food Science and Nutrition shows.

These nitrates are also useful when it comes to physical exercise. Vasodilation generates an increase in the number of nutrients and oxygen the tissues receive, which leads to an increase in sporting performance. In fact, it’s a good idea to eat beets before sport, according to an investigation published in the Journal of the International Society of Sports Nutrition.

Similarly, beets contain phytonutrients with anti-oxidizing capacity. These elements – among which anthocyanins stand out – have shown they’re able to neutralize the formation of free radicals. This helps to prevent chronic illnesses from developing. In fact, it’s a good idea to eat them often.

cut beets close up
The anthocyanins in beets are antioxidants; they block the free radicals associated with premature aging.

Beet soup: a recipe for health

Beet soup has beneficial properties for health. Both people who lead more sedentary lives and athletes can enjoy the vasodilatory effects of this recipe.

However, you should exercise some caution with vegetables that have a high concentration of nitrates if you’re undergoing pharmacological treatment for cardiovascular illnesses. In those cases, it’s always good to consult a doctor before.

However, we recommend you eat beets in general. They’re a vegetable with a lot of antioxidants. These elements are key to preventing the development of chronic illnesses. They’re also good for slowing down any signs of aging.

The soup that we offer in this article hides certain vegetable flavors that not everyone enjoys. This way we can get more people eating beets!

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  • Bondonno CP, Croft KD, Hodgson JM. Dietary Nitrate, Nitric Oxide, and Cardiovascular Health. Crit Rev Food Sci Nutr. 2016 Sep 9;56(12):2036-52. doi: 10.1080/10408398.2013.811212. PMID: 25976309.
  • Domínguez R, Maté-Muñoz JL, Cuenca E, García-Fernández P, Mata-Ordoñez F, Lozano-Estevan MC, Veiga-Herreros P, da Silva SF, Garnacho-Castaño MV. Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts. J Int Soc Sports Nutr. 2018 Jan 5;15:2. doi: 10.1186/s12970-017-0204-9. PMID: 29311764; PMCID: PMC5756374.
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