Fit as a Mama Bear

menu icon
go to homepage
  • Recipe Index
  • 4 Day Protein Challenge
  • Fitness
  • Shop
  • About Me
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipe Index
    • 4 Day Protein Challenge
    • Fitness
    • Shop
    • About Me
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Recipes » Meals & Sides

    Creamy Roasted Vegan Beet Soup Recipe

    Modified: Apr 16, 2025 · Published: Sep 24, 2018 by Shelby Stover · This post may contain affiliate links · 7 Comments

    Jump to Recipe

    A bowl you'll want to cozy up with! This vegan beet soup recipe is made with roasted beets, ginger, and coconut milk before it's blended smooth and topped with crunchy chickpeas.

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

    I grew up having traditional borscht every Christmas Eve dinner. Made with beets, carrots, onions, and cabbage it was always a bowl of comfort.

    And though this creamy vegan beet soup has the same feel to it, it's much more full of flavor and nourishment.

    As a Certified Nutrition Coach I love the wholesome ingredients and hearty comfort (just like this comforting arracacha soup!).

    All the classic flavor of sweet beets with undertones of curry flavor.

    Why You'll Love This Recipe

    • Minimal ingredients you have in your pantry
    • A great way to use up seasonal produce
    • Hearty enough for a meal but light enough for an appetizer
    • Dairy-free, gluten-free, and vegan with a paleo and whole30 option
    • A healthy variation of a classic fall soup

    Ingredients Needed

    Classic seasonal produce like raw beets, carrots, sweet onion, and ginger. Make sure all the vegetables are peeled and chopped into chunks. Brussels sprouts work as well and you can use any leftover leaves in something like this brussel sprouts leaves recipe.

    And if you love beets, save some for these roasted beets with goat cheese (hack: you can use cashew based vegan cheese too!!).

    Avocado oil is used to roast the root vegetables and to start the base of the creamy beet soup.

    Seasonings are all basic in this vegan beet soup but there is a flavor twist. You’ll need curry powder, sea alt, turmeric, cumin, and garlic powder.

    Canned coconut milk is what makes this fall soup creamy and dairy-free. Make sure to use full-fat coconut milk.

    This also works as a condensed milk replacement in something like Minnesota wild rice soup too!

    For the broth you can use homemade or store bought vegetable broth.

    Canned chickpeas are optional but they do give a beautiful added crunch.

    How To Make It

    1. Toss the beets and carrots in avocado oil and sprinkle the sea salt and curry powder over them.
    2. Bake on a foil-lined baking tray for 30 minutes at 400F until semi-tender.
    3. Roast the chickpeas: toss the chickpeas in avocado oil, sea salt and roasting them for 30 minutes. Let them cool on the tray in the oven.
    4. Start the soup: in a large pot, heat avocado oil over medium to high heat and add the ginger and onion. Saute until soft (about 3-4 minutes).
    5. Add in the roasted veggies and cook for 2-5 minutes before adding the remaining ingredients including the coconut milk, and bringing them to a boil.
    6. Reduce the heat and let the soup simmer for 15 minutes.
    7. Blend it: either scoop the soup into a powerful blender and process until no clumps remain or use an immersion blender until creamy.
    8. Serve: divide the creamy vegan beet soup into bowls and top each bowl with roasted chickpeas.

    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

    Which Beets To Choose

    You can use traditional red beets for this recipe or golden. Likewise, mixing and matching your beets will alter the flavor slightly.

    The golden beets tend to be sweeter so adding them in will give a sweet versus salty roast to the soup.

    What To Pair With It

    One of the best things about this creamy beet soup recipe is that it works for both a full meal like a roasted half chicken or as an appetizer (as does this spinach soup).

    Pair the roasted beet soup with:

    • Half a veggie wrap
    • Grilled fish
    • A simple salad

    Thanks to the crunchy chickpeas though this creamy beet soup makes for a hearty lunch. Adding on a dollop of vegan sour cream or fresh dill is another way to dress it up.

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

    Expert Tips To Make It

    When blending the creamy vegan beet soup make sure to crack the lid of the blender to let the heat escape.

    Use full-fat coconut milk to make the vegan beet soup have a richer feel. Likewise, you want the canned coconut milk, not the liquid carton one.

    Make this recipe paleo and whole30 approved by omitting the roasted chickpeas.

    The smaller you chop the beets and carrots the faster they'll roast and the easier they'll blend. Adjust cooking times as necessary.

    If you dislike curry, not to worry! The roasted beet soup is still as delicious seasoned with just salt, ground ginger, and a hint of cinnamon.

    Store the soup in the fridge without chickpeas added to it but know that it will thicken quite a bit.

    Reheat the beet soup on the stove over medium heat. You'll have to add some water to the pot to thin it out a bit.

    Dinner doesn’t have to be chaotic—this eBook gives you 20+ protein-packed meals ready in 30 minutes or less (even when the day’s already gone sideways)

    E-book cover image of streak fajitas with text about dinner recipes made in under thirty minutes.
    👉 Give Me Dinner in Under 30 Minutes

    Kitchen Tools You May Find Helpful

    • Vitamix
    • Immersion blender
    • Silicone spatula
    • Baking sheets
    • Measuring cups
    • Knives
    two glass bowls filled with healthy beet soup and topped with chickpeas. Two spoons beside the first bowl and a yellow napkin

    Other Beet Recipes You'll Love

    • Thai quinoa stir fry
    • Tahini beet Buddha bowl

    Roasted Vegan Beet And Carrot Soup

    Shelby Stover
    Cozy up with a bowl of this curried, vegan beet soup! Made with a base of beets and carrots roasted to flavor perfection this creamy fall soup is then topped with crunchy chickpeas for extra texture.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 45 minutes mins
    1 hour hr 5 minutes mins
    Total Time 50 minutes mins
    Course Soup
    Cuisine American
    Servings 4 cups
    Calories 389 kcal

    Video

    Equipment

    • Immersion blender
    • Large soup pot

    Ingredients
      

    Roasting The Vegetables

    • 1 carrot 1 large or two medium
    • 6 beets peeled and chopped
    • 2 tablespoons avocado oil
    • 1 teaspoon curry powder
    • ½ teaspoon sea salt

    Preparing The Chickpeas

    • For the chickpeas
    • 1 can chickpeas 550 ml
    • 5 tablespoons avocado oil
    • ½ teaspoon sea salt

    Making The Soup

    • 1 tablespoon Avocado oil
    • ½ sweet onion diced
    • 1 inch ginger peeled and diced
    • 2 cups vegetabe 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
     

    Roasting The Vgetabes

    • Pre-heat the oven to 400 degrees.
    • In a large bowl, combine the beets and carrots. Drizzle with oil, toss and sprinkle the seasoning over top. Toss again.
    • Lay flat on a baking tray lined with foil.
      bets and carrots read to roast on baking tray
    • Toss the chickpeas in the oil and salt and lay on the baking tray also (or on separate trays).
    • Place in the oven. Cook for 15 minutes, flip the veggies and roll the chickpeas and cook another 15 minutes.
    • 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).

    Preparing The Soup

    • In a large pot, heat the oil over medium to high.
    • 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
    • Add in the roasted veggies and let cook together a few minutes to infuse flavors.
    • 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
    • Reduce heat and let simmer for fifteen minutes.
    • Very carefully, scoop the soup into a powerful blender and blend until no lumps remain (or desired consistency).
    • Return to the pot.
      In process image for beet soup: large pot of beet soup blended with ladle scooping
    • Divide into four bowls and top with the roasted chickpeas.

    Notes

    • When blending the soup make sure to crack the lid of the blender to let the heat escape.
    • Use full-fat coconut milk to make the vegan beet soup have a richer feel.
    • Make this recipe paleo and whole30 approved by omitting the roasted chickpeas.
    • The smaller you chop the beets and carrots the faster they'll roast and the easier they'll blend. Adjust cooking times as necessary.
    Disclaimer:

    Nutrition values are estimates only, using online calculators. Please verify using your own data"

    Nutrition

    Calories: 389kcalCarbohydrates: 20gProtein: 3gFat: 35gSaturated Fat: 11gSodium: 1170mgPotassium: 569mgFiber: 5gSugar: 12gVitamin A: 2839IUVitamin C: 9mgCalcium: 42mgIron: 3mg
    Keyword beet soup recipe, beets, borscht, fall, summer
    Have You Tried This Recipe?Please leave a star rating and comment below. Mention @fitasamamabear or tag #fitasamamabear!

    More Meals & Sides

    • Three teriyaki chicken skewers on a bed of rice in a white bowl with limes on it and a bowl of limes beside it
      Teriyaki Chicken Skewers
    • Cooked teriyaki chicken thighs in sauce in a glass baking tray with green onions on top and a spoon holding one chicken thigh up from the tray
      Oven Baked Teriyaki Chicken Thighs (With Gluten-Free Teriyaki Sauce)
    • Cast iron pan with tomato and sausage pasta on gluten-free noodles topped with green onions and spinach with a wooden spoon in the pot
      One Pot Creamy Sausage Pasta With Tomatoes And Spinach
    • Pin image with text: black slow cooker with dairy-free tuscan chicken, sause, sundried tomatoes and basil with the lid on a colored linen beside it
      Slow Cooker Dairy-Free Tuscan Chicken

    Comments

    1. Raia Todd says

      September 25, 2018 at 3:07 pm

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

      Reply
      • fitasamamabear says

        September 25, 2018 at 7:09 pm

        Right?! It's a pretty tasty combo!

        Reply
    2. Daniela says

      October 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

        October 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

      December 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

        January 02, 2019 at 1:25 am

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

        Reply
    4. Shelby S says

      June 26, 2025 at 10:10 pm

      5 stars
      We always have so many beets at the end of the summer, this is our favorite way to use them up. it's comforting, creamy, and packed with veggies!

      Reply
    5 from 1 vote

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Blond haired woman in a black sweater outside smiling at the camera

    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

    More about me
    • Amazon
    • Facebook
    • Instagram
    • Mastodon
    • Pinterest
    • X
    • YouTube

    Popular

    • Woman in the gym laying on a bench with a mini band around her knees.
      The Best 9 Lower Glute Exercises + Underbutt Workout
    • Pin image with text: close up shot of a woman in purple sports bra and black pants lifting her shirt to show a flat tummy
      How To Fix Diastasis Recti Years Later
    • Mason jar with caramel protein shake topped with coconut whipped cream, caramel sauce and chocolate chips two red straws in the smoothie and chocolate chips on a cutting board behind it
      Salted Caramel Protein Shake (Dairy-Free)
    • Pin image with text: multiple images of high protein snacks like protein smoothies, donuts, protein fluff and ice cream
      48 High Protein Snack Recipes [Sweet Snacks]

    Seasonal

    • White bowl with a dragon fruit smoothie bowl in it topped with bananas, strawberries, and coconut on a yellow linen with berries, dragon fruit, and spoons around it.
      Dragon Fruit Protein Smoothie Bowl
    • Papaya smoothie bowl topped with berries, banana and coconut in a blue bowl with a spoon and fresh fruit behind it.
      Papaya Smoothie Bowl (High Protein)
    • Ginger beer mocktail in a mason jar with fresh mint and lime on the jar and ingredients and another jar around it.
      Refreshing Ginger Beer Mocktail
    • Mini food processor with homemade pesto sauce in it.
      Pesto Recipe Without Pine Nuts [Dairy-Free]

    Fitness Tips

    • Woman laying on floor with one knee bent and other in a hamstring stretch.
      5 Best Hamstring Exercises for Runners
    • Woman in blue shorts and tank top running outside.
      Want to Run Better? These 11 Tips Change Everything
    • Woman performing a squat with a pink mini band around her legs.
      36 Mini Band Exercises + A Full Body Workout
    • Woman in piegon pose on a bench for a glute stretch.
      9 Best Glute Stretches

    Follow Me On Social:

    • Amazon
    • Facebook
    • Instagram
    • Mastodon
    • Pinterest
    • X
    • YouTube

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.










    Rate This Recipe

    Your vote:




    Let us know what you thought of this recipe:

    This worked exactly as written, thanks!
    My family loved this!
    Thank you for sharing this recipe

    Or write in your own words:

    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.