Beetroot Soup, Healthy Indian Beet Soup
by Tarla Dalal
beetroot soup recipe | healthy Indian garlic beet soup | beet soup with garlic | with amazing images.
beetroot soup recipe | healthy Indian garlic beet soup | beet soup with garlic is sure to win your heart with its lovely colour, irresistible creaminess and zesty flavour. Learn how to make healthy garlic beet soup.
Healthful garlic is a surprise addition to this soup, but blends beautifully with dainty beetroot, which is another interesting reservoir of nutrients in this healthy Indian garlic beet soup. Beetroot helps improve your looks, with better complexion and hair. Betacyanin, the antioxidant in beetroot, helps to reduce the cholesterol levels and protect the heart too.
To make beetroot soup, combine the beetroot with enough water in a pressure cooker and pressure cook for 5 whistles. Allow the steam to escape before opening the lid. Drain out the excess water and keep aside to cool slightly. Peel the beetroot and roughly chop them. Combine the chopped beetroot with 1 cup of water in a mixer and blend into a smooth mixture. Keep aside. Heat the butter in a deep non-stick pan, add the whole wheat flour and cook on a medium flame for 1 minute, while stirring continuously. Add the milk, mix well using a whisk and cook on a medium flame for 1 minute or till no lumps remain, while stirring continuously. Add the beetroot mixture, garlic paste, salt, pepper and 1 cup of water, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.Serve immediately.
This beet soup with garlic is sure to win your heart with its lovely colour, irresistible creaminess and zesty flavour. Despite not using potatoes or cream, it is much creamier than you would expect, thanks to the addition of wheat flour. By skipping the straining of this soup, much of the fibre has been retained to help you maintain a healthy gut.
Garlic, on the other hand, is known for its heart benefiting and antimicrobial properties due to the presence of its sulphur compound allicin. Use of low fat butter and low fat milk, further helps in keeping its calorie count under check, thus this healthy Indian garlic beet soup can be relished by weight watchers, women with PCOS and heart patients. With no addition of sugar, a small portion can be enjoyed by diabetics as well.
Tips for beetroot soup. 1. Select beetroots which are firm and small with fresh greens attached. The beetroot should have a pale brown outer skin covering, should be smooth and free from any cuts, blemishes or other damage. 2. Pay close attention to sautéing wheat flour at step 6, as it tends to burn quickly. 3. At step 7, stir continuously to avoid lump formation.
Enjoy beetroot soup recipe | healthy Indian garlic beet soup | beet soup with garlic | with step by step photos below.
Beetroot Soup, Healthy Indian Beet Soup recipe - How to make Beetroot Soup, Healthy Indian Beet Soup
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Beetroot Soup
1/2 tsp garlic (lehsun) paste
2 medium sized beetroot
1 tsp low fat butter
1 tbsp whole wheat flour (gehun ka atta)
3/4 cup low fat milk , 99.7% fat-free
salt and to taste
For beetroot soup
- For beetroot soup
- To make {span class="bold1"}beetroot soup{/span}, combine the beetroot with enough water in a pressure cooker and pressure cook for 5 whistles.
- Allow the steam to escape before opening the lid.
- Drain out the excess water and keep aside to cool slightly.
- Peel the beetroot and roughly chop them.
- Combine the chopped beetroot with 1 cup of water in a mixer and blend into a smooth mixture. Keep aside.
- Heat the butter in a deep non-stick pan, add the whole wheat flour and cook on a medium flame for 1 minute, while stirring continuously.
- Add the milk, mix well using a whisk and cook on a medium flame for 1 minute or till no lumps remain,while stirring continuously.
- Add the beetroot mixture, garlic paste, salt, pepper and 1 cup of water, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Serve the {span class="bold1"}beetroot soup{/span} immediately.
Garlicky Beetroot Soup (Low Calorie Recipe) Video by Tarla Dalal
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what is beetroot soup made off?
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what is beetroot soup made off? healthy Indian beet soup is made from 1/2 tsp garlic (lehsun) paste, 2 medium sized beetroot, 1 tsp low fat butter, 1 tbsp whole wheat flour (gehun ka atta), 3/4 cup low fat milk , 99.7% fat-free and salt to taste. See photo of list of ingredients of beetroot soup.
benefits of beetroot
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Beat Inflammation with Antioxidant Rich Beet: Beetroot has an important colour pigment called betalain, which not only gives beet its deep red colour but also has powerful antioxidant, anti-inflammatory and fungicidal properties. This in simple terms means that beetroot is a good way to build your body’s defense against various diseases. See 10 amazing benefits of beetrrot.
cooking the beetroot
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This is what beetroots look like.
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Wash the beetroots. Don't peel them yet.
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In a pressure cooker put 2 medium sized beetroots with enough water.
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Pressure cook for 5 whistles.
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Allow the steam to escape before opening the lid.
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Drain out the excess water and keep aside to cool slightly.
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Peel the beetroots. Use your fingers to do it.
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Roughly chop them and put in a bowl.
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In a mixer put the chopped beetroots.
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Add 1 cup of water.
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Blend into a smooth mixture. Keep aside.
making beetroot soup
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To make beetroot soup recipe | healthy Indian garlic beetroot soup | beet soup with garlic | heat 1 tsp low fat butter in a deep non-stick pan.
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Add 1 tbsp whole wheat flour (gehun ka atta). We normally use cornflour or maida to thicken soups, but being a healthy beet soup we have used whole wheat flour.
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Cook on a medium flame for 1 minute, while stirring continuously. We are cooking this to remove the raw taste of whole wheat flour.
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Add 3/4 cup low fat milk , 99.7% fat-free. If you are healthy use regular milk.
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Stir immediatley using a whisk.
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Cook on a medium flame for 1 minute or till no lumps remain, while stirring continuously.
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Add the beetroot mixture.
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Add 1/2 tsp garlic (lehsun) paste.
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Add salt to taste. We added 3/4 tsp salt.
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Add pepper to taste. We added 1/4 tsp pepper.
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Add 1 cup of water.
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Mix well.
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Cook beetroot soup | healthy Indian garlic beetroot soup | beet soup with garlic | on a medium flame for 3 to 4 minutes, while stirring occasionally.
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Serve beetroot soup | healthy Indian garlic beetroot soup | beet soup with garlic | immediately.
tips for beetroot soup
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Pay close attention to sautéing wheat flour as it tends to burn quickly.
- Cook on a medium flame for 1 minute or till no lumps remain, while stirring continuously.
health benefits of beetroot soup
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Beetroot soup – a health low cal soup.
- With 45 calories per serving, this soup is perfect for all healthy individuals and for those aiming weight loss too.
- The milk lends in appreciable amounts of protein and calcium too. You can make you choice between low fat milk and full fat milk depending on the amount of fat allowed per day.
- The compound allicin in garlic exhibits antibacterial and anti-microbial properties.
- We recommend this soup for heart patients and women with PCOS too.
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With no addition of sugar, a small portion can be enjoyed by diabetics as well.
| Energy | 45 cal |
| Protein | 2.3 g |
| Carbohydrates | 7.2 g |
| Fiber | 1.8 g |
| Fat | 0.7 g |
| Cholesterol | 1.9 mg |
| Vitamin A | 117.8 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 4.2 mg |
| Folic Acid | 0.8 mcg |
| Calcium | 65.1 mg |
| Iron | 0.6 mg |
| Magnesium | 34.6 mg |
| Phosphorus | 41.1 mg |
| Sodium | 50.8 mg |
| Potassium | 25.6 mg |
| Zinc | 0.4 mg |
Thank you for your prompt reply
We don’t eat wheat flour or corn starch. What other flour can I use as the thickening agent?
Really liked the taste. Different and healthy!!
Amazing recipe!! Tasty and nutritious.
Hi! This looks so nice but can you suggest an alternative milk to use? Or would coconut cream work?
Unusual, bright ,delightful and never thought garlic and beetroot would gel so well. Thank you, tarlaji
loved it