About the Recipe

Bright in color and rich in nutrients, Beetroot Soup is a powerhouse of antioxidants and heart-friendly compounds. Its naturally sweet and earthy flavor makes it both delicious and nourishing. Known for supporting blood pressure and circulation, this soup is a great addition to a balanced, health-focused diet while remaining low in calories and easy to prepare.

Suitable For

• Hypertension
• Blood circulation support
• Anti-inflammatory diets

Portion

1 serving (~350 ml)

Ingredients

• 1 medium beetroot, chopped
• ¼ onion, chopped
• 1 garlic clove
• 1 tsp olive oil
• 1½ cups broth
• 1 tbsp Greek yogurt (optional)
• Lemon juice, black pepper

Preparation

1. Heat oil and sauté onion and garlic.
2. Add beetroot and cook for 5 minutes.
3. Add broth and simmer 15–20 minutes until soft.
4. Blend until smooth.
5. Stir in yogurt (optional).
6. Add lemon juice and pepper.
7. Serve warm.

Nutritional Value

Approximate Per Serving

Clinical Modifications

Weight Loss (~120–140 kcal)

• Skip yogurt
• Reduce olive oil to ½ tsp
• Increase beetroot volume for satiety

Result: Lower calories, high-fiber filling soup

Prediabetes / Type 2 Diabetes

• Limit portion due to natural sugars in beetroot
• Pair with protein (e.g., boiled egg or tofu)

Benefit: Helps manage blood glucose levels

High Cholesterol

• Use low-fat yogurt
• Minimal olive oil
• Avoid cream or butter

Benefit: Heart-healthy, low in saturated fat

Hypertension (Low Sodium)

• Use low-sodium broth
• Avoid added salt
• Lemon juice and herbs enhance flavor without sodium

Benefit: Naturally supports blood pressure control

High-Protein Version

• Add 2 tbsp hemp seeds
• Or serve with ½ scoop unflavored whey protein on the side

Result: Protein increases to ~10–12 g per serving