Savory Beet Soup
Becky Luigart-Stayner; Jan Gautro
Ingredients
- 1 teaspoon olive oil
- 1 cup chopped onion
- 4 cups fat-free, less-sodium chicken broth
- 2 cups water
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 3 medium beets, peeled and halved
- 1 medium potato, peeled and halved crosswise
- 1 bay leaf
- 1 teaspoon lemon juice
- 8 teaspoons reduced-fat sour cream
Preparation
Heat the oil in a Dutch oven over medium-high heat. Add onion; sauté 3 minutes or until tender. Add broth and next 6 ingredients (through bay leaf). Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes or until beets and potato are tender. Discard bay leaf.
Place one-third broth mixture in blender or food processor; process until smooth. Place pureed mixture in a large bowl. Repeat procedure twice with remaining broth mixture. Return pureed mixture to pan. Warm soup over low heat for 5 minutes or until thoroughly heated. Remove from heat, and stir in lemon juice.
Combine 1/2 cup soup and the sour cream, stirring with a whisk. Divide soup evenly among each of 8 bowls. Top each serving with 1 tablespoon sour cream mixture; swirl sour cream mixture using the tip of a knife.
- Yield: 8 servings (serving size: about 3/4 cup soup)
For added creaminess and a lovely presentation, we swirled this vibrantly colored beet soup with sour cream.
Nutritional Information
| Calories per serving: | 74 |
|---|---|
| Calories per serving: | 16% |
| Fat per serving: | 1.3g |
| Saturated fat per serving: | 0.5g |
| Monounsaturated fat per serving: | 0.4g |
| Polyunsaturated fat per serving: | 0.1g |
| Protein per serving: | 3.3g |
| Carbohydrates per serving: | 12.3g |
| Fiber per serving: | 2.2g |
| Cholesterol per serving: | 3mg |
| Iron per serving: | 0.7mg |
| Sodium per serving: | 343mg |
| Calcium per serving: | 23mg |
Good to Know
Believe it or not, beets have a lot of sugar but very few calories—so you can have something sweet without the guilt. They also are rich in cancer-fighting antioxidants.





