A quick and easy beetroot soup recipe that’s served with garlic chickpeas and a dollop of horseradish yogurt! Comes together in 30 minutes and is cost effective, filling and tasty!
Beetroot Soup – a wallet-friendly and nutritious meal!
One seasonal produce that you can almost always pick up for a good price is beetroot! These magenta coloured are packed with nutrients and really tasty! And they’re incredibly versatile and one great way to use beetroots is to make a soup with them!
This beetroot soup comes together in 30 minutes, is cheap, easy to make and delicious!
Here the beetroot soup is served with garlic chickpea croutons (for extra protein, carbs and fibre) and finished with a dollop of horseradish yogurt. If horseradish is not your thing, no problem, you can simply omit it and serve the soup with a dollop of yogurt /creme fraiche or smetana instead!
How to make beetroot soup with garlic chickpea croutons
This beetroot soup recipe is quick and easy to make as the beetroots are grated instead of chopped! This will reduce the cooking time exceptionally, and if you have a food processor, grating the beets will take no time at all!! But even if you use a box grater, grating the beetroots does not take long time.
The garlic chickpea croutons are made by roasting the chickpeas in the oven! It’s important to pat dry the chickpeas before roasting them as this will help them to crisp up! If they’re wet they will be cooked instead of roasted. And adding oil will help with crisping them up! Also, it’s best to use garlic powder instead of fresh garlic, as fresh garlic can easily burn whereas garlic powder don’t. The chickpeas are best enjoyed straight after making them, as they can loose some of their crispness after a while.
This soup freezes well, so it is perfect to make a big batch of it and freeze it down in portions! Then you can take out a portion for those days when you don’t have time to cook. And if you don’t have the time to make chickpea croutons in the oven you can simply pan fry chickpeas with a little bit of oil and garlic in a pan! They will not be as crispy as when they’re made in the oven but they will still be delicious and by frying them with oil and garlic they will still have a lovely garlic flavour to them. If you pan fry the chickpeas you can use fresh garlic as long as you fry them on medium heat!
Beetroot Soup – Nutrition Facts
A strong colour is often a good indication that a food is nutritious and beetroots are no exception! This soup, together with the chickpea croutons, will provide your body with
- Folate: Beet are rich in folate, a key player in the production of red blood cells. Red blood cells transports oxygen from the air you breathe in to all the cells in the body!
- Betanin: Beetroots contain a compound called betanin, which works an as antioxidant and protects your cells against cell damage!
- Dietary fibre: The fibre found in this meal will help you to feel fuller for longer, keep your blood sugar levels balanced and feed your microbiota!
- Copper: Important for the pigmentation of hair and helps to keep your hair, skin and nails in good nick. Also plays a role in iron metabolism and works together with zinc to fight free radicals in the body.
- Phosphorous: One of the most abundant minerals in the body and is important for strong teeth and bones, muscle contraction and for the maintenance of acid-base balance in the body.
- Magnesium: This mineral is important for the metabolism calcium, the productions of new proteins from amino acids, for healthy nervous system + 300 more reactions in the body!
This soup can easily be vegetarian by using vegetarian stock. Vegan? Swap the yogurt for a plant based version!
Love beetroots? Check out these beetroot recipes
If you make this beetroot soup recipe, comment and rate it! And don’t forget to take a picture and @nutritionistmeetschef on Instagram!
Beetroot Soup with Garlic Chickpeas
- 1 kg beets
- 1 onion
- 2 garlic cloves
- 1 litre chicken stock (or vegetarian stock)
- 2 bay leaves
Garlic Chickpea Croutons
- 1 tin chickpeas
- 1.5 tsp garlic powder
- 2 tbsp olive oil
- 150 ml greek yogurt /smetana /creme fraiche
- 3 tbsp grated horseradish (or to taste - the strength of horseradish can vary)
- salt to taste
- Preheat the oven to 200°C.
- Peel and grate your beetroots. Chop the onions and garlic. Set aside.
- Rinse your chickpeas and pat dry so they're as dry as possible. Place the chickpeas in a bowl and drizzle over olive oil. Add the garlic powder and salt. Mix thoroughly so all the chickpeas are evenly covered in oil and garlic powder. Place the chickpeas on on a lined baking tray and bake for 20-25 minutes, stirring the chickpeas once or twice while they are baking in the oven (CAUTION - the chickpeas will *pop* so be careful when you stir them!)
- While the chickpeas are roasting in the oven, start making the beetroot soup.
- Fry garlic and onion in a little bit of olive oil for a minute or until soft, fragrant and translucent. Add the beetroot and fry for 5 minutes or until softened. Add the stock and bay leaves. Simmer for 15 minutes, or until t the grated beetroot have softened.
- Once the beetroots are soft, blend the soup until smooth with a stick blender or transfer it to a blender and process until smooth.
- Serve the soup with a dollop of horseradish creme, roasted garlic chickpeas and garnish with fresh thyme.
- Make the horseradish yogurt by placing the yogurt into a bowl. Add the horseradish and the salt and mix.
- Vegan - Use vegetable stock and swap the yogurt for a plant based yogurt.