Savory Beet Soup
- 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
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 puréed 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.
|Calories per serving:||74|
|Calories from fat:||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.