PKU Creamy Beet Soup with Coconut, Ginger and Lime

Name: PKU Creamy Beet Soup with Coconut, Ginger and Lime
Cook time: 20 min
Total time: 20 min
Ingredients: 1 tablespoon virgin olive oil; 1 yellow spanish onion (~1.5 cups), chopped roughly; 2 large beets (~3.5 cups), peeled and cut into 1" pieces; 6 cups water OR vegetable stock; 3 tablespoons apple cider vinegar; 2 cloves garlic, minced; 3 inches ginger, minced; 1 tablespoon coriander seed, freshly ground; 2 teaspoons cumin seed, freshly ground; 1 teaspoon black pepper, freshly ground + more to taste; 1 teaspoon salt + more to taste; 2 cups full fat coconut milk; 1 tablespoon lime juice (~1 lime) + more to squeeze over top as you like; Handful chopped cilantro, to garnish; Optional garnish, drizzle coconut milk

3 steps

Cook:20min

Keeping it short and sweet today with... soup! A creamy beet soup with coconut, ginger and lime to be exact. With a generous sprinkling of black pepper, coriander and cumin for added complexity. Note: this recipe has been adapted to lower protein content.

Updated at: Thu, 17 Aug 2023 01:44:14 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories399.8 kcal (20%)

Total Fat33.5 g (48%)

Carbs25.6 g (10%)

Sugars15.1 g (17%)

Protein5.8 g (12%)

Sodium701 mg (35%)

Fiber7.5 g (27%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tablespoonvirgin olive oil

1yellow spanish onion

chopped roughly

2beets

large, peeled and cut into 1" pieces

6 cupswater

OR vegetable stock

3 tablespoonsapple cider vinegar

2cloves garlic

minced

3 inchesginger

minced

1 tablespooncoriander seed

freshly ground

2 teaspoonscumin seed

freshly ground

1 teaspoonblack pepper

freshly ground +, more to taste

1 teaspoonsalt

more to taste

2 cupsfull fat coconut milk

1 tablespoonlime juice

more to squeeze over top as you like

Instructions

Step 1

Set a large soup pot over medium high heat. Add the olive oil and chopped onions and cook until the onions start to brown and become translucent, stirring occasionally.

Step 2

Add the beets, water / vegetable stock, apple cider vinegar, garlic, ginger, ground coriander, ground cumin, black pepper and salt. Cover the pot and bring to a low boil until the beets are fork tender, 10-15 minutes. Cut off the heat and add the coconut milk and lime juice. Use an immersion blender on high to blend the soup until smooth and creamy. OR blend the soup in batches in a high powered blender until smooth. Taste and adjust salt/pepper as you like.

Step 3

To serve, add the soup to your bowls and garnish with chopped cilantro, pink peppercorns, more hemp hearts and a drizzle of coconut milk. I also added blue cornflowers to mine, purely for aesthetic reasons. Serve hot with lime wedges on the side for squeezing over top as you like. This soup is great with a side of PKU rice or ghee-roasted cauliflower pieces!

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