Beetroot and Sweet Potato Soup
This beetroot and sweet potato soup is full of tasty fall vegetables, and served with a swirl of coconut cream and mint. Perfect for a winter's day lunch!
Prep Time10 minutes mins
Cook Time40 minutes mins
Total Time50 minutes mins
Course: Appetizer, Dinner, Lunch, Soup
Cuisine: American, British
Diet: Gluten Free, Vegan, Vegetarian
Servings: 3 servings
Calories: 186kcal
- 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
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.
- 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.
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients score 0 on the SIGHI list, with the exception of:
- 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'.
Calories: 186kcal | Carbohydrates: 33g | Protein: 4g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 147mg | Potassium: 729mg | Fiber: 8g | Sugar: 13g | Vitamin A: 19087IU | Vitamin C: 10mg | Calcium: 63mg | Iron: 2mg