Although it's an unconventional combination, beets and carrots unite to produce an exceptionally interesting and comforting flavor. Beyond that, these colorful vegetables can fill your soup bowl with a variety of nutrients and phytonutrients, as well as fiber.
Tip: For the freshest flavor of all, plant beets and carrots in your garden in the spring — or find them fresh at your local farmers market.
Vegetable oil cooking spray
5 large carrots, peeled and sliced (3 cups)
1 pound fresh beets, peeled and chopped*
2 celery ribs, thinly sliced (1½ cups)
1 large onion, quartered (2 cups)
1 tablespoon extra-virgin olive oil
2 tablespoons brown sugar
2 teaspoons ground cinnamon
1 teaspoon ground ginger
½ teaspoon nutmeg
¼ teaspoon black pepper
3 14-ounce cans low-sodium chicken broth
¼ cup reduced-fat sour cream for garnish**
Fresh chives, chopped, for garnish
*Substitute 1 15-ounce can beets, rinsed and drained. Instead of roasting, puree them with other vegetables in food processor or blender.
**Substitute Greek yogurt.
Serves 8 as an appetizer
Serves 4 as a main dish
Calories: 240; Calories from fat: 70; Total fat: 8g; Saturated fat: 2.5g; Trans fat: 0g; Cholesterol: 5mg; Sodium: 280mg; Total carbohydrate: 35g; Dietary fiber: 8g; Sugars: 19g; Protein: 10g
Credit: Napier, Kristine, MPH, RD, Editor for the Food and Culinary Practice Group, Academy of Nutrition and Dietetics, American Dietetic Association Cooking Healthy Across America. New York: John Wiley and Sons, 2005.