Beetroot Soup

This Beetroot Soup is the pinnacle of a healthy heart in colour. The rich purple of the beetroot is a beautiful example of the doctrines of signatures for favouring the health of the liver and the heart. Garlic and onion are extremely beneficial to the liver, while the addition of kidney and black beans means your protein intake for this meal is covered. Coupled with chilli and cayenne pepper, this recipe insures that the benefits of all vegetables and herbs are promoted around the body through increased circulatory stimulation, perfect for this time of year!

Ingredients

  • 3 – 4 x organic beets – depending on size
  • 1 x organic red onion
  • 3 x organic fennel bulb layers
  • 3 x cloves organic garlic
  • 1 tspn organic cayenne chilli powder
  • 2 tspn organic cumin powder
  • ½ tspn organic hot chilli powder
  • ½ tspn organic nutmeg powder
  • 2 tbspn organic coconut oil
  • 1 x tin organic kidney beans
  • 1 x tin organic black beans
  • 1 tspn Herbamare
  • 4 tbspn nutritional yeast
  • 4 pints of hot water
  • Cracked pepper

Method

  1. Heat coconut oil in large pot
  2. Thinly slice onion and fennel & add to pot
  3. Crush garlic and add to pot
  4. Add all spices to pot & a little water if dry
  5. Brown onion, fennel, garlic & herbs for 5 minutes
  6. Wash and slice beetroot & add to pot (If you have a food processor use this for all the slicing – saves on time but won’t give you the same muscle workout!)
  7. Wash and drain kidney and black beans & add to pot
  8. Make stock using hot water and Herbamare & add to pot
  9. Add cracked pepper & nutritional yeast
  10. Simmer on stove for approximately 40 minutes stirring occasionally. Leave to cool for approx. 10 minutes then transfer to blender to pulse
  11. Transfer back to pot and heat if required
  12. Serve in warm bowls adding more cracked pepper if desired

Equipment

Hand blended or smoothie blender

Food processor beneficial but not necessary

The Nerdy Nutritionist

 Beetroot (Beta vulgaris)

The incredible rich purple colour of the beetroot is due to chemical compounds called betacyanins. These are secondary metabolites produced by the purple family of beetroots working to provide anti-inflammatory and antioxidant action within our bodies

Not only are beets high in these protective constituents, but they are also a great source of folate, Vitamin C, iron, potassium and manganese.

Folate is a key methyl donor and plays an imperative role as a coenzyme. Its main functions lie within growth and development and so is one of the most important nutrients for women thinking of conceiving and during the first 12 weeks of pregnancy. Conditions that benefit from folate are depression, schizophrenia, vitiligo, hyperhomocystenie and primary cardiovascular disease (1)

Manganese (Mn) is a trace mineral which is antioxidant in function and helps reduce lipid oxidation and therefore tissue damage. It plays an important role in the synthesis of thyroxine and therefore correct thyroid function (2)

1 cup of beetroot provides 51.7mg of arginine (3), a precursor to nitric oxide which helps to dilate blood vessels benefiting coronary disorders, athletes and erectile dysfunction

References:

(1) Braun, L. & Cohen, M. (2010) Herbs & Natural Supplements – An evidence-based guide (3rd ed.) Elsevier: Australia

(2) Jamison, J, R. (2003). Nutrition and Dietary Supplements in Disease Management. Churchill Livingstone: Australia

(3) The Self Nutritional Data (2014). Retrieved from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2348/2

 

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