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Beetroot Soup with Beans

This beetroot soup is very light and perfect for the time of year when we are transitioning from hearty soups and stews to lighter meals.

Beetroot soup with beans in a bowl with a spoon to the left.

There is a common misconception about beets being high glycemic.

Beets indeed have a medium glycemic index of 64. However, the glycemic index only shows us how fast the carbohydrate in any given food raises blood sugar. It doesn’t take into consideration the amount of carbohydrates in the food.

Beets, for example, contain a very small amount of carbohydrates and, therefore, have a low glycemic load of 2.

Beets are full of minerals, vitamins, and phytochemicals. They have a detoxifying effect and are also beneficial for people with anemia because they help build red blood cells.

Beets are very inexpensive and keep well in a dark, cool place, which makes them perfect for winter and early spring.

This Beetroot Soup with Beans is quite easy to make. Although, I have to warn you that grating the beets requires some effort.

Beets will also stain your hands, so wear gloves if this is an issue for you. If you have a food processor with a shredding disk, this will make your job much easier.

Grated vegetables cook quite fast, so make sure not to overcook them.

If you love beets, check out these Healthy Beet Recipes, or Learn How to Cook Beets for salads and side dishes.

Enjoy!

Beetroot soup with beans in a bowl with a spoon to the left.

beetroot soup with beans

Beetroot Soup with Beans

Yield: 5 to 6 portions
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes

Beetroot Soup with Beans Recipe. This healthy and easy to make soup is full of wonderful nutrients and fiber. Make a big pot and enjoy all week long.

Ingredients

  • 2 Tbsp olive oil
  • 1 medium onion, thinly sliced
  • 3 medium beets, grated
  • 3 medium carrots, grated
  • 1 yellow bell pepper, cored and chopped
  • 4 medium tomatoes, chopped
  • 1 L / 4 cups vegetable stock
  • 5 cups water
  • 1 can black beans, drained and rinsed
  • 1 tsp garlic powder
  • sea salt and pepper to taste
  • 1/4 lemon
  • 2 handfuls chopped parsley

Instructions

  1. In a large pot, heat the olive oil over medium heat. Add the onion and cook, stirring occasionally, until the onion is translucent, for about 4 minutes. Add the beets, carrots, bell pepper and tomatoes. Cover and cook stirring, occasionally, until the vegetables start to soften, for about 5 to 7 minutes.
  2. Add the vegetable stock, water, black beans and garlic powder. Season with salt and pepper and bring to a boil. Reduce the heat. Cover and cook for about 10 minutes.
  3. Squeeze the lemon juice into the soup and drop the squeezed lemon piece into the soup too. Add the parsley. Cook the soup for another 2 to 3 minutes and turn off the heat.
  4. Serve with 1 to 2 tablespoons of Greek yogurt or sour cream, or a vegan substitute for dairy-free and/or vegan option.
Nutrition Information
Yield 6 Serving Size 1/6 of recipe
Amount Per Serving Calories 168Total Fat 5.2gSaturated Fat 0.8gTrans Fat 0gUnsaturated Fat 4.4gCholesterol 0mgSodium 183.6mgCarbohydrates 26.1gFiber 8.5gSugar 8.5gProtein 6.7g

Nutrition facts provided on this website are an estimate and not guaranteed to be accurate. Please see a qualified health care provider for personalized diet advice and make sure that each of the ingredients is allowed in your diet.

Did you make this recipe?

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Barb

Sunday 2nd of August 2020

This was a lovely summer soup, thank you. I tweaked it a little by adding the beet leaves and some fresh dill. A definite keeper recipe.

Shauna

Saturday 16th of February 2019

When you indicate "vegetable stock" in your recipes do you use a commercially available premade stock or do you make it yourself? What are your recommendations health wise? Do you have a recipe/recommandation for homemade stock?

Maria Ushakova

Saturday 16th of February 2019

Either or is fine. Sometimes I make my own from food scraps, sometimes I buy it. I don't have a recipe, I just collect food scraps and then cook them. Carrots, sweet potatoes, onions, leeks, zucchini are all good vegetables to use. When I buy it, I check the ingredients to make sure only vegetables and spices are listed and there are no weird ingredients in there. Also, I buy low sodium whenever possible. If organic is on sale I buy it if not I just buy the regular kind.

Ilona K.

Thursday 19th of March 2015

Beetroot soup with beans is my favorite. It reminds me of my European childhood)

Maria Ushakova

Monday 23rd of March 2015

Yes, beets are much more popular in Europe than in North America.

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