Though most people think of soup when it is cold and miserable outside, I enjoy a good bowl of plant goodness in any season. So whether you are having a hot tropical day just like us or it is freezing cold outside, this red beet soup with crunchy chickpea croutons will make your day.
This beet soup isn't just delicious, it's also jam-packed with good-for-you nutrients to boost immunity and health.
Red beets are an excellent source of iron, fiber, folate, vitamin C, and potassium. They are the perfect anti-inflammatory food, are loaded with disease-fighting phytonutrients, and help to detoxify your body.
Chickpeas aka garbanzo beans a rich source of calcium, folate, iron, phosphorus, and fiber. They also contain high levels of protein, making them an excellent replacement for meat in vegetarian and vegan diets.
Coconut milk ads healthy fats to the mix and is also a good source of protein, calcium, potassium, and magnesium. Coconuts contain a fat called lauric acid. Many researchers have found that lauric acid can support the immune system.
Ginger is not only a delicious root to add some zing to this soup, but it is also a natural anti-inflammatory food, pain reducer and it improves digestion and cures and upset stomach too.
Garlic is also known to fight inflammation. Furthermore, garlic is an excellent source of vitamin C, B6, manganese, and selenium.
Though I could get on with this list and include the benefits of all other ingredients, I've got the main ones covered here. You've got it right? This bowl of red goo is just good for you and it it looks pretty too.
CREAMY RED BEET SOUP WITH SPICED CHICKPEA CROUTONS (GLUTEN- AND DAIRY-FREE)
This is my entry to the Qurator's Tasty Tuesday #110. Are you a foodie too? Check out this lovely weekly steemit contest.
Ingredients
Red beet soup
- 3 medium red beets, chopped
- 1 big onion, chopped
- 3 cloves of garlic, minced
- 1 tbsp fresh grated ginger
- 1/2 cup coconut milk
- 4 cups veggie stock
- Black pepper and Himalayan pink salt to taste
- Fresh chopped parsley (cilantro works too, but my hubby haste the taste of it)
FYI: I cut big pieces of red beets if you cut them smaller or grate the beets you can reduce the cooking time by half.
For the spiced chickpea croutons
- 1 cup cooked chickpeas (Β½ cup dried = 1.5 cup cooked = 1 15 oz can drained)
- 1 tsp turmeric powder
- 1/2 tsp coriander powder
- 2 tsp cumin powder
- 1/4 tsp cinnamon powder
- Pinch of garam masala
- Black pepper and sea salt to taste
FYI: Many of us buy canned chickpeas because of the long soaking and cooking times. But did you know that you could soak and cook a big batch and freeze them for later use? CLICK HERE for more info (I also added a quick-cooking method in case you forgot to soak the chickpeas overnight)
DIRECTIONS
Preheat oven to 200C or 400F. Add chickpeas and herbs to a baking sheet, drizzle with cooking oil and toss to coat. Roast for 20-25 minutes. Or until they are crisp and golden. Or you could pan roast them too if you like.
Meanwhile, saute onion, garlic and, ginger for 2-3 minutes. Then add the beets and cook for 4-5 minutes more before adding the veggie stock, coconut milk, salt, and pepper. Cook covered until beets are fork-tender. Since I used big pieces it took about 30 minutes. Use small cubes or even grate your beet and you can bring the cooking time down to 15 minutes.
When the beets are cooked, blend the soup.
Divide over bowls. Swirl some extra coconut milk through the soup and top with the spiced chickpeas and fresh parsley!
Bon AppΓ©tit α¦ α¦ α¦
FYI: For green smoothie tips, tricks, and recipes, download my FREE GREEN SMOOTHIE EBOOK HERE!
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