Mom's Beet Soup
Italian-Inspired
Soups
Ingredients:
- 7.5 ml (1/2 tbsp) avocado oil
- 75 g (1/2) onion
- 10 g (3-4 cloves) garlic
- 10 g (1/2-1 inch) ginger
- 3 g (1 tsp) turmeric powder
- 300 g (2 medium) beets
- 180 g (1 cup) cannellini beans
- 100 g (1/2 cup) lentils
- 65 g (1/3 cup) pearl barley
- 80 g (2 cups) beet greens
- 60 g (1 cup) chopped parsley
- 960 ml (4 cups) water
- Salt and pepper, to taste
Equipments:
Features:
Soy-Free
Refined Sugar-Free
Nut-Free
Nutrition:
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Grate the ginger rather than mincing it — it distributes more evenly through the broth and is easier to work into the aromatics.
Skipping the sauté step — rushing past softening the onion, garlic, and ginger leaves the broth tasting flat; give them the full 4-5 minutes.
Not seasoning at the end — the lentils and barley absorb a lot of salt as they cook; taste and adjust just before serving, not only at the start.
Instructions:
- Sauté the aromatics: In a medium pot, heat the 7.5 ml (1/2 tbsp) avocado oil over medium heat. Add the 75 g (1/2) onion, chopped and sauté for 4-5 minutes, until translucent. Add the 10 g (3-4 cloves) garlic, finely chopped and 10 g (1/2-1 inch) ginger, grated, and cook for 1 minute, until fragrant.
- Add the turmeric and beets: Stir in the 3 g (1 tsp) turmeric powder and cook for 1 minute. Add the 300 g (2 medium) beets, chopped into small cubes, and cook for 2-3 minutes to let the flavors fuse.
- Add the rest: Stir in the 180 g (1 cup) cannellini beans, cooked, 100 g (1/2 cup) lentils, 65 g (1/3 cup) pearl barley, 80 g (2 cups) beet greens, chopped, and 60 g (1 cup) chopped parsley. Pour in the 960 ml (4 cups) water and stir to combine.
- Simmer: Bring the soup to a gentle boil, then reduce the heat to a simmer. Cover the pot and cook for about 30-40 minutes, until the beets, lentils, and barley are tender.
- Season and serve: Adjust the salt and pepper to taste, ladle the soup into bowls, and serve hot. Garnish with plant-based yogurt and extra parsley.
Notes: This soup thickens as it sits since the lentils and barley keep absorbing liquid — thin with extra water or broth when reheating.
Tips: If beet greens aren't available, chard or the beet's own well-washed greens work well.
Storage: Store in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months.
Swaps: Any cooked white bean can replace the cannellini beans. Swiss chard or kale can replace the beet greens.
Beets — give the soup its deep color and a subtly sweet, earthy flavor.
Lentils and pearl barley — add heartiness, making this a filling, complete meal on its own.
Turmeric and ginger — build a warm, aromatic base that balances the sweetness of the beets.
Beet greens and parsley — add freshness and make sure nothing from the beets goes to waste.
Mom's Beet Soup
Ingredients:
- 7.5 ml (1/2 tbsp) avocado oil
- 75 g (1/2) onion
- 10 g (3-4 cloves) garlic
- 10 g (1/2-1 inch) ginger
- 3 g (1 tsp) turmeric powder
- 300 g (2 medium) beets
- 180 g (1 cup) cannellini beans
- 100 g (1/2 cup) lentils
- 65 g (1/3 cup) pearl barley
- 80 g (2 cups) beet greens
- 60 g (1 cup) chopped parsley
- 960 ml (4 cups) water
- Salt and pepper, to taste
Equipments:
Features:
Why These Ingredients:
Beets — give the soup its deep color and a subtly sweet, earthy flavor.
Lentils and pearl barley — add heartiness, making this a filling, complete meal on its own.
Turmeric and ginger — build a warm, aromatic base that balances the sweetness of the beets.
Beet greens and parsley — add freshness and make sure nothing from the beets goes to waste.
Prep:
Grate the ginger rather than mincing it — it distributes more evenly through the broth and is easier to work into the aromatics.
Skipping the sauté step — rushing past softening the onion, garlic, and ginger leaves the broth tasting flat; give them the full 4-5 minutes.
Not seasoning at the end — the lentils and barley absorb a lot of salt as they cook; taste and adjust just before serving, not only at the start.
Instructions:
- Sauté the aromatics: In a medium pot, heat the 7.5 ml (1/2 tbsp) avocado oil over medium heat. Add the 75 g (1/2) onion, chopped and sauté for 4-5 minutes, until translucent. Add the 10 g (3-4 cloves) garlic, finely chopped and 10 g (1/2-1 inch) ginger, grated, and cook for 1 minute, until fragrant.
- Add the turmeric and beets: Stir in the 3 g (1 tsp) turmeric powder and cook for 1 minute. Add the 300 g (2 medium) beets, chopped into small cubes, and cook for 2-3 minutes to let the flavors fuse.
- Add the rest: Stir in the 180 g (1 cup) cannellini beans, cooked, 100 g (1/2 cup) lentils, 65 g (1/3 cup) pearl barley, 80 g (2 cups) beet greens, chopped, and 60 g (1 cup) chopped parsley. Pour in the 960 ml (4 cups) water and stir to combine.
- Simmer: Bring the soup to a gentle boil, then reduce the heat to a simmer. Cover the pot and cook for about 30-40 minutes, until the beets, lentils, and barley are tender.
- Season and serve: Adjust the salt and pepper to taste, ladle the soup into bowls, and serve hot. Garnish with plant-based yogurt and extra parsley.
