📸 Image coming soon for Beetroot Soup
Beetroot Soup
Lunch • India
How to Make Beetroot Soup (Traditional & Healthy Version)
Beetroot Soup, or 'Chukandar ka Soup', is a vibrant and nourishing dish cherished across India, especially during the colder months and festive seasons like Navratri for its cleansing properties. This soup is celebrated for its naturally sweet, earthy taste and beautiful ruby-red color, making it an eye-catching centerpiece for any lunch table. Traditionally made with minimal spices, beetroot soup is light yet satisfying, offering a comforting warmth that suits Indian palates. Beetroot itself has been a part of Indian kitchens for generations, often featured in salads or simple sabzis, but its transformation into a creamy, spiced soup is a testament to the versatility of Indian home cooks. Its mild flavor profile allows for the gentle infusion of jeera (cumin), adrak (ginger), and laung (clove), creating a harmonious blend of flavors without overpowering the beetroot’s natural sweetness. Perfect for those seeking a low-calorie, high-nutrition vegetarian lunch, Beetroot Soup is a wholesome choice that fits well into modern health-conscious lifestyles, while still honoring India’s traditional approach to seasonal cooking.
Ingredients(for 1 medium soup bowl per serving)
- 2 medium (approx. 250g) Beetroot (Chukandar) (peeled and chopped)
- 1 small Carrot (Gajar) (peeled and chopped)
- 1 small Onion (Pyaaz) (finely chopped)
- 1 inch Ginger (Adrak) (grated)
- 2 cloves Garlic (Lahsun) (finely chopped)
- 1/2 tsp Cumin Seeds (Jeera)
- 1/4 tsp Black Pepper Powder (Kali Mirch) (adjust to taste)
- 1 Clove (Laung) - optional
- 1/4 cup Low-fat Milk or Coconut Milk (optional, for creaminess) - optional
- to taste Salt
- 2 cups Water
- 1 tbsp Fresh Coriander Leaves (Hara Dhaniya) (chopped, for garnish) - optional
Instructions
- 1
Heat a heavy-bottomed kadhai or pressure cooker. Add cumin seeds and let them splutter, then add finely chopped onions, ginger, and garlic. Sauté until onions turn translucent.
5 minutes
Use minimal oil or a non-stick pan to keep the recipe low-calorie.
- 2
Add chopped beetroot, carrot, and clove. Sauté for 2-3 minutes until the vegetables are slightly softened.
3 minutes
Carrot adds a natural sweetness and balances beetroot's earthy flavor.
- 3
Pour in 2 cups of water and season with salt. Pressure cook for 2 whistles (or simmer covered for 15 minutes) until beetroot and carrot are tender.
15 minutes
Cooking until soft makes blending easier and soup smoother.
- 4
Allow the mixture to cool slightly. Remove the clove. Blend everything into a smooth puree using a hand blender or mixer jar.
3 minutes
Strain the soup for a silky texture, if desired.
Why This Dish is Healthy
Beetroot Soup is an ideal choice for those looking to eat nutritious yet satisfying Indian meals. It uses minimal oil and no cream, relying on the natural texture of vegetables for richness. The soup is light on the stomach, aids digestion, and can be easily adapted for vegan or weight loss diets. Its high fiber content supports satiety, making it suitable for managing weight and diabetes.
This Beetroot Soup is packed with dietary fiber, folate, potassium, iron, and vitamin C, making it excellent for boosting immunity and promoting heart health. Beetroots are known for their nitrates, which can help regulate blood pressure. Carrots add beta-carotene, while onions and garlic provide antioxidants. The dish is naturally low in calories and fat, with moderate carbs and a small amount of protein, especially if served with a side of whole wheat toast.
Pro Tips
- 💡Tip 1: For extra flavor, roast beetroot pieces before boiling.
- 💡Tip 2: Garnish with toasted seeds or a swirl of low-fat dahi (yogurt) for added protein.
- 💡Tip 3: Adjust spice levels to suit your taste and add lemon juice for brightness.
Storage & Serving
Store in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving. Avoid freezing for best texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
