This creamy beetroot and sweet potato soup is a simple but delicious lunch or light dinner, made with hearty fall vegetables. Making this beet soup couldn't be more simple, and is vegan, gluten free and a low histamine recipe.
Soups are always on the menu in my home in the fall and winter months. They make a cosy lunch or a light dinner. Perhaps you may like to see my pumpkin pesto soup and broccoli and cauliflower soup for some more healthy options!
Love beets? Do check out my cucumber and beetroot salad for a flavorful lunch or side dish!
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⭐ Why you'll love this recipe
- Healthy - this is packed with healthy vegetables and especially perfect in fall with seasonal produce.
- Creamy - the coconut milk gives it the best taste and texture.
- Versatile - have for lunch, a light dinner or an appetizer in smaller quantities.
🍠 Ingredients
This beetroot and sweet potato soup is made with fresh vegetables and a few pantry staples. The main ingredients you will need are:
- Beetroot, sweet potato and carrots - you can roast the beets yourself first, or use already prepared if this works for you.
- Coconut milk - gives the best creamy taste and texture.
- Vegetable broth - either make your own or use store-bought (check ingredients if so).
- Bay leaves and thyme - to give the soup a nice herby taste.
- Pumpkin seeds - to garnish.
- Mint - to garnish.
Make sure to see the recipe card below for the full instructions and their quantities!
🔪 Step by step instructions
Step 1: Fry the onion in olive oil in a large pan untiled softened, about five minutes. Add the thyme and bay leaves.
Step 2: Add the sweet potato, carrots and beetroot to pan and cook for five minutes. Stir often to prevent sticking (add a touch of water if needed).
Step 3: Pour the vegetable broth, coconut milk (set aside some of the cream for garnish) and salt into the pan and bring to a boil. Reduce the heat to a light simmer. Cook for 25-30 minutes until the vegetables have softened.
Step 4: Remove the bay leaves. Use an immersion blender to blend, or transfer in batches to a food processor. Ladle into your bowls and garnish.
💭 Recipe tips and notes
- Fresh beetroot that you cook yourself is great, but I often use vacuum packed beetroot for quickness (as I do most of the time for this soup).
- Never get beetroot in vinegar to use in soup! It will have a strange taste, and is definitely not histamine-friendly if you have that dietary requirement.
- If you are concerned about ruining chopping boards with the beetroot juice, then carefully open the packet over the saucepan, and then cut up the beetroot once it is in the pan. Definitely the way that I do it!
🥣 More cozy and warming soups
Find so many tasty soup recipes here, including my cauliflower and corn chowder and my fall favorite butternut squash and apple soup. Some recent recipes to enjoy:
I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!
📖 Recipe
Beetroot and Sweet Potato Soup
Ingredients
- 1 tablespoon olive oil
- ½ small white onion diced
- 2 cups cooked beetroot diced
- 1 medium sweet potato diced
- 3 small carrots diced
- ½ can coconut milk
- 2 bay leaves
- 1 teaspoon dried thyme
- 3 cups vegetable broth
- pinch salt
To garnish
- pumpkin seeds
- mint leaves
Instructions
- Fry the onion in olive oil in a large pan untiled softened, about five minutes. Add the thyme and bay leaves.
- Add the sweet potato, carrots and beetroot to pan and cook for five minutes. Stir often to prevent sticking (add a touch of water if needed).
- Pour the vegetable broth, coconut milk (set aside some of the cream for garnish) and salt into the pan and bring to a boil. Reduce the heat to a light simmer. Cook for 25-30 minutes until the vegetables have softened.
- Remove the bay leaves. Use an immersion blender to blend, or transfer in batches to a food processor.
- Garnish with the coconut cream that was set aside, and mint and pumpkin seeds if using.
Notes
- Take care when handling the beetroot as it can stain so easily!
- Add a touch of water to the pan if the beets and potato start to stick.
- Blend with an immersion blender or transfer batches to a food processor.
- vegetable broth will depend upon ingredients used.
- bay laurel has a ? with a note: 'Small amounts are well tolerated, for larger quantities lack of experience'.
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