Beet & Carrot Soup

Beet & Carrot Soup

Simple to make,the dish is an ideal fibrous combination of beetroot and carrot. It not only helps in weight loss but also treats indigestion.

 Category – Asian Cuisine
Serving – 1

COOKING TIME

15 Mins

LEVEL

EASY

CALORIES

318 Kcal Per Serving

INGREDIENTS

  • 1 medium beet, peeled and diced
  • 1 tbsp canola oil/ vegetable oil
  • 1 cup onion, chopped
  • 1 carrot, diced
  • 1 tsp fresh ginger, minced
  • 1 garlic clove, minced
  • 1 cube of vegetable stock in 500 ml of water
  • 1 tsp black pepper
  • 1 tsp butter (Optional)

DIRECTIONS 

BENEFITS

TIPS

FOR SELECTION & STORAGE

  • Choose small or medium-sized beets whose roots are firm, smooth-skinned, and deep in color.
  • Avoid beets that have spots, bruises, are soft, or possess wet areas, all of which indicate spoilage. Shriveled or flabby ones should also be avoided as these are signs that the roots are aged, tough, and fibrous.
  • Place these in a plastic bag and wrap it tightly around the beets, squeezing out as much of the air from the bag as possible. When kept in the refrigerator, these will stay fresh for up to 3 weeks.
  • Carrot roots should be firm, smooth, relatively straight, and bright in color
  • Avoid carrots that are excessively cracked or forked as well as those that are limp or rubbery
  • Carrots should be stored in the refrigerator using a plastic bag. Carrots should also be stored away from apples, pears, potatoes, and other fruits and vegetables that produce ethylene gas since it will cause them to become bitter.

FOR PREPARING & COOKING

  • Since beet juice can stain your skin, wearing kitchen gloves is a good idea when handling these.
  • Cook beets lightly. Studies show that beets’ concentration of phytonutrients, such as betalains, is diminished by heat.
  • Beets’ color can be modified during cooking. Adding an acidic ingredient such as lemon juice or vinegar will brighten the color while an alkaline substance such as baking soda will often turn it into a deeper purple. Salt will blunt beets’ color, so add it only at the end of cooking, if needed.
  • Wash and scrub the carrots thoroughly before consuming.
  • Avoid overcooking these, as heat damages the phytonutrients.

NUTRITIONAL VALUES

Beetroot:

  • Potassium, magnesium, fiber, phosphorus, iron, vitamins (A, B, C), beta-carotene, beta-cyanine, and folic acid.

Carrot:

  • The root vegetable is mainly known for its beta-carotene and fiber content
  • It is also a good source of antioxidant agents
  • Carrots are rich in vitamin A, vitamin C, vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.

CAUTION

Kidney stones: The high oxalate content in beetroots increases the possibility of kidney stone formation in the body. So, if you have a history of kidney stones, refrain from consuming excess amounts of beetroot as it can be harmful to your health.

Calcium Level: Over intake of beetroot lowers the level of calcium in the body, which can lead to many diseases & bone problems.

Other problems: A concentrated extract of beetroot contains betaine, which often causes side-effects like nausea, diarrhea, and rashes.

To ensure you reap the benefits and never suffer from the side-effects, always consume these in moderation and never over-do anything!

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