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LUNCH RECIPES

Springtime Beet Soup

This creamy, vibrant beet soup, which has rich, well-balanced flavours without being heavy, will give you a mouthful of spring. Select the darkest red beets you can locate for the appearance that is the most brilliant.


Serving size: make 9 cups

prep time: 20 mins

cook time: 1 hour



Ingredients:


1/2 cup chopped red onion

2 tbsp sliced garlic scapes

6 cups low-sodium vegetable broth

3 cups chopped peeled beets

3 cups chopped cauliflower

3 cups chopped red potatoes

2 tsp dried herbes

1/4 tsp crushed red pepper

Freshly ground black pepper, to taste

1/3 cup raw cashews, soaked for 30 minutes

1/4 tsp garlic powder

1/4 tsp onion powder

1/4 tsp dry mustard

1/2 to 3/4 cup unsweetened, unflavored plant-based milk


Direction:


1- Cook red onion and garlic scapes in a large pot for three minutes on medium, stirring occasionally and adding stock, one to two tablespoons at a time, as necessary to avoid sticking. Add the remaining broth and the vegies. intensify the heat. Heat should be reduced after boiling. Vegetables should be quite soft after 30 to 35 minutes of simmering with the cover on. Cool a little. Transfer soup, in batches, to a blender; cover, and process until smooth. Use black pepper to season.


2- In a small blender or food processor combine cashews, garlic powder, onion powder, and dry mustard. Blend until smooth, gradually adding milk until cashew cream is about the same consistency as the soup.


3- Ladle soup into bowls. Top each serving with 2 tablespoons cashew cream and use a spoon to swirl.








Look for the FIBRE!


We only eat 10-18grams/day of fibre in a western diet.



Health starts at >40grams/day. Increase your daily intake slowly and make sure to drink 8 cups of water a day.





Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.



Daily Fibre Intake
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