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You are here: Home / Healthy Recipes / Meals & Sides / Roasted Beet Soup – Dairy Free, GF/V

Last Updated on Jan 13th, 2020 fitasamamabear

Roasted Beet Soup – Dairy Free, GF/V

A healthy, allergy friendly beet soup recipe full of flavor! This roasted beet soup is a great fall comfort recipe. It’s thick, creamy (but dairy free) and hearty enough to be a meal. Plus, it comes with an added crunch!

Pinterest image with text: two glass bowls filled with healthy beet soup and topped with chickpeas. Two spoons beside the first bowl and a yellow napkin

Soup makes  a healthy staple when it comes to eating your veggies (though sneaking them in works too!), it’s easy and you can customize it based on your favorites. And one of my favorites is beets! This beet soup is not only dairy free but gluten free & vegan also. It’s easy to make, healthy and comes with a sneaky crunch!

Grab your printable!

two glass bowls filled with healthy beet soup and topped with chickpeas. Two spoons beside the first bowl and a yellow napkin
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Roasted Curried Beet Soup – Dairy Free, GF/V

Gluten free and vegan, this beet soup is a creamy and topped with an added crunch. A great appetizer for a chilly day.

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 4 cups
Calories 389 kcal
Author Fit as a Mama Bear

Ingredients

  • 1 carrot 1 large or two medium
  • 6 beets
  • 2 tablespoons avocado oil
  • 1 teaspoon curry powder
  • ½ teaspoon sea salt
  • For the chickpeas
  • 1 can chickpeas 550 ml
  • 5 tablespoons avocado oil
  • ½ teaspoon sea salt
  • For the soup
  • 1 tablespoon Coconut Oil
  • ½ sweet onion diced
  • 1 inch ginger peeled and diced
  • 2 cups broth I prefer homemade chicken broth
  • ½ cup coconut milk
  • 1 cup water
  • ½ teaspoon turmeric
  • ¾ teaspoon cumin
  • 1 teaspoon garlic powder
  • ½ teaspoon curry powder

Instructions

  1. Pre-heat the oven to 400 degrees.
  2. In a large bowl, combine the beets and carrots. Drizzle with oil, toss and sprinkle the seasoning over top. Toss again.
  3. Lay flat on a baking tray lined with foil.
    bets and carrots read to roast on baking tray
  4. Toss the chickpeas in the oil and salt and lay on the baking tray also (or on separate trays).
  5. Place in the oven. Cook for 15 minutes, flip the veggies and roll the chickpeas and cook another 15 minutes.
  6. Once finished, remove the veggies from the tray but allow the chickpeas to cool on the tray in the oven (ensuring they’re hard and crispy but not burnt).
  7. To make the soup
  8. In a large pot, heat the oil over medium to high.
  9. Add in the onion and ginger and sauté for 3-4 minutes or until onion is soft.
    In process image for beet soup: onions and garlic cooking in a large pot
  10. Add in the roasted veggies and let cook together a few minutes to infuse flavors.
  11. Add in the remaining ingredients and bring to a boil.
    In process image for beet soup: coocnut milk, beets, onions and broth cooking in a large pot
  12. Reduce heat and let simmer for fifteen minutes.
  13. Very carefully, scoop the soup into a powerful blender and blend until no lumps remain (or desired consistency).
  14. Return to the pot.
    In process image for beet soup: large pot of beet soup blended with ladle scooping
  15. Divide into four bowls and top with the roasted chickpeas.

Recipe Notes

Note: all of these healthy ingredients can be purchased at my favorite retailer Well.ca

Nutrition Facts
Roasted Curried Beet Soup – Dairy Free, GF/V
Amount Per Serving
Calories 389 Calories from Fat 315
% Daily Value*
Fat 35g54%
Saturated Fat 11g69%
Sodium 1170mg51%
Potassium 569mg16%
Carbohydrates 20g7%
Fiber 5g21%
Sugar 12g13%
Protein 3g6%
Vitamin A 2839IU57%
Vitamin C 9mg11%
Calcium 42mg4%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Kitchen Tools You May Find Helpful

  • Vitamix
  • Immersion blender
  • Silicone spatula
  • Baking sheets
  • Measuring cups
  • Knives

Where The Beet Soup Recipe Came From

Truth be told, my hubby makes far better soups than I do. I suck when it comes to chicken noodle or anything of the sort.

I have however, found out that I’m not too bad at creamier soups! The downside of this is that my husband will only eat soups like minestrone or turkey soup with veggies– no smooth soups (sigh).

He also isn’t a fan of beets. So really, I made this all for me 😀

My family is Polish and so I grew up eating borscht all the time. And I still adore it. But every so often I want a thicker, heartier soup- so I made one.

This creamy soup is filling. It contains a lot of awesome, healthy & nutrient dense foods and none of the inflammatory ones.

Keeping Dinnertime Simple

Thanks to roasting the veggies ahead of time, this soup also has a subtle roasted flavor which comes out delicious when it’s all put together.

Pinterest image with text: collage of healthy, real food dinner recipes

If you’re looking for even easier, healthy dinner recipes, check out The Busy Moms E-Cookbook,- simple dinners for busy moms where I’ve gathered 30 healthy dinner recipes that can be made in thirty minutes or less. From easy vegan tacos to beef and quinoa chili, simple chicken pasta to a bok choy and mushroom bowl. These dinner recipes share a few things in common:

  • They are healthy and simple to make
  • All of the recipes are dairy-free or could easily be made dairy-free
  • The majority of the recipes are gluten-free
  • All of the recipes are real-food based and focus on nutrients not fillers
  • They’re all tasty!

To make dinner-time even LESS stressful, I’ve also included several bonus tips on food prep, pantry staples and how to make healthy eating simple. Grab your copy of The Busy Mom’s E-Cookbook

(when you click on the button a new window will open that will take you to securely process the payment)

Collage of beet soup: image with two bowls topped with chickpeas, in process images of roasted veggies, cooking the soup in a pot and ladling it from the pot

What Makes The Beet Soup Creamy?

And since I love everything creamy, I had to add in my favorite, dairy free, creamer… coconut milk!

Coconut milk not only makes the beet soup thick and creamy, but it also gives it a healthy dose of fats! So, it’s a win all around (psst.. I buy my coconut milk at well.ca as it’s normally cheaper!).

And no pureed soup is complete without a little crunch! Since I didn’t want to ruin this soup with run of the mill crackers, I opted for roasted chickpeas instead!

A bowl of red soup topped with chickpeas with two spoons beside it and a white ramekin of chickpeas above it

These not only give the soup a bit of flavor, but I adore crunching down on them too.I’ll save you the rant on why you should eat beets (check out why you should love your liver) because most of us know that they’re an
awesome vegetable.

So not only does this beet soup recipe let you get your beet fill in a healthy way but it also makes a tasty lunch, side dish or for me, random Tuesday morning snack!

Don’t forget to pin this beet soup recipe!

Pinterest image with text: top image of beet soup in glass bowl topped with chickpeas. Bottom image of ingredients cooking in large pot

This creamy beet soup makes a tasty side dish or filling meal. It’s loaded with healthy nutrients, gluten free & vegan. Easy to make and topped with an added bit of crunch that is roasted chickpeas. Give your liver some love or satisfy your beet craving and whip up a batch of this hearty soup!

Related Posts:

  • Dairy-Free Tomato Soup Recipe: With Fresh Tomatoes Or CannedDairy-Free Tomato Soup Recipe: With Fresh Tomatoes Or Canned
  • Thai Quinoa Vegan Stir FryThai Quinoa Vegan Stir Fry
  • Costco Food Choices For HealthCostco Food Choices For Health
Last updated on 01/13/2020

Filed Under: Healthy Recipes, Meals & Sides Tagged With: beet soup, beets, dairy free, gluten free, soup

Comments

  1. Raia Todd says

    09/25/2018 at 3:07 pm

    I looooove all things curry… and beet! Double win here! 🙂

    Reply
    • fitasamamabear says

      09/25/2018 at 7:09 pm

      Right?! It’s a pretty tasty combo!

      Reply
  2. Daniela says

    10/14/2018 at 6:14 pm

    Hh wow curried beets soup sounds just divine! I love how healthy and nutritious this is!

    Reply
    • fitasamamabear says

      10/15/2018 at 3:18 pm

      Thanks! The roasted chickpeas make it- though I just love crunch in everything lol and curry is probably the best thing ever 😀

      Reply
  3. CHIHYU says

    12/30/2018 at 1:37 am

    Love all the refreshing flavor and gorgeous color in the recipe. I’m drooling just by looking at the photos!

    Reply
    • fitasamamabear says

      01/02/2019 at 1:25 am

      A thank you! That’s the best possible compliment 😀

      Reply

Trackbacks

  1. Thai Quinoa Stir Fry- GF/V - Fit as a Mama Bear says:
    12/27/2018 at 5:01 am

    […] for so many reasons but one of them is the color! I love the color of beets (which is why I love this soup) because they’re just so freaking vibrant! Plus, they kick a lot of butt in the liver department […]

    Reply

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About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

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