A vibrant chilled soup made with roasted beets, natural yogurt, and fresh herbs—ideal for hot days. This dish is rich in antioxidants, supports digestion, and promotes vascular health.
Preparation Time
- Prep Time: 15 minutes
- Cooking Time: 35 minutes (for beets)
- Chilling Time: 1–2 hours
- Total Time: ~2 hours (including chilling)
- Servings: 4
Ingredients
- 3 medium beets, scrubbed
- 1½ cups plain Greek yogurt (unsweetened, low-fat or full-fat)
- 1 small cucumber, peeled and finely chopped
- 1 small garlic clove, minced
- 1 tablespoon lemon juice
- ½ teaspoon sea salt
- 2 tablespoons chopped fresh dill or mint
- 1–1½ cups cold water (to desired consistency)
- Ground black pepper to taste
- Optional garnish: thinly sliced radish, extra herbs, or a swirl of yogurt
Instructions
- Roast the beets:
Preheat oven to 200°C (400°F). Wrap the beets in foil and roast for 35–40 minutes, until fork-tender. Let cool, then peel and dice. - Blend the base:
In a blender, combine the diced beets, yogurt, garlic, lemon juice, salt, herbs, and 1 cup of water. Blend until smooth. Add more water to reach desired thickness. - Chill and serve:
Transfer to a bowl or pitcher, cover, and refrigerate for at least 1 hour. Serve cold, garnished as desired.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 110 kcal |
| Protein | 7 g |
| Carbohydrates | 12 g |
| Fiber | 2.5 g |
| Fat | 4 g |
| Saturated Fat | 2 g |
| Sodium | ~200 mg |
| Vitamin C | 20% DV |
| Folate | 25% DV |
| Calcium | 15% DV |
Science-Based Health Benefits
1. Supports vascular function
Beets are high in nitrates, which may help lower blood pressure and improve blood flow.
Source: Kapil V et al., Hypertension, 2010.
2. Aids gut health
Yogurt contains live probiotic cultures that promote a balanced gut microbiome.
Source: Marco ML et al., Gut Microbes, 2017.
3. Natural anti-inflammatory compounds
Beets provide betalains and yogurt provides bioactive peptides—both contribute to inflammation modulation.
Source: Clifford T et al., Nutrients, 2015.
Tips for Best Results
- Cool the beets completely before blending to preserve the soup’s refreshing character.
- Use full-fat Greek yogurt for a creamier texture and added satiety.
- Balance the flavors: Add extra lemon juice or salt if needed once chilled.
- Make it ahead: The flavors deepen beautifully after a few hours in the fridge.
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