This Orange Beet Soup tastes as good as it looks, and with a garnish of fresh dilled and diced cucumbers, it makes a perfect beginning to nearly any Spring meal.

Orange Beet SoupPrep Time: 20 min
Ready In: Chill at least 3 hours

Servings: 8

3 (15 oz) cans Sliced Beets, drained, ¾ cup liquid reserved
1½ cups fresh Orange Juice
1½ cups fat-free or reduced-fat Buttermilk
1 tbsp freshly squeezed Lemon Juice
3 tbsp finely snipped Fresh Dill (plus more for garnish)
1½ cups finely-diced peeled, Seedless Cucumber
Salt and White Pepper, to taste

Combine half the beets, half the reserved beet liquid and half the orange juice in a blender or food processor. Blend until smooth. Blend in half the buttermilk and transfer to a large bowl.
Stir in 1½ tablespoons chopped dill. Repeat with remaining beets, beet liquid, orange juice, buttermilk and 1½ tablespoons dill. Season with salt and pepper to taste.
Chill at least 3 hours. (Can be made 2 days ahead, covered and refrigerated.) Ladle into soup bowls and garnish with cucumber and additional dill.

Tips & Notes
A cool soup made from beets and oranges with a little buttermilk is one good choice, both aesthetically and nutritionally.
Beets have been eaten since prehistory and are native to a wide region that spans Europe and Western Asia. They are exceptionally high in natural sugar, nutrients, dietary fiber and a range of cancer-fighting substances called phytochemicals.
According to the American Institute for Cancer Research, root vegetables such as beets contain substances that cannot only help fight cancer, but also help strengthen resistance to other health problems. They contain calcium and several antioxidants, substances that seek out the damaging forms of oxygen (“free radicals”) that attack the cell’s membranes and contents.
Both beets and oranges provide flavonoids, a group of phytochemicals that seems to help lower risk of cancer and heart disease. Body cells are constantly exposed to free radicals and other highly reactive substances created by normal body processes and by external sources like smoke and pollution. These substances can damage cellular DNA, which can ultimately lead to the development of cancer. Flavonoids have been shown to prevent injury from free radicals by converting these reactive molecules to more stable, less-reactive forms.
Because beets, like most vegetables, contain large amounts of water, dairy products such as buttermilk or yogurt make a good, thickening base that provides smooth ‘mouth feel’ and body as well as a good source of protein. They also give the soup a tangy piquancy that complements vegetables.

Nutritional Information Per Serving
Calories: 99
Total Fat: less than 1g
Saturated Fat: less than 1g
Carbohydrate: 21g
Protein: 4g
Dietary Fiber: 3g
Sodium: 403mg

Source: AICR

If you found this post delicious, please leave a comment on the page.

Print Friendly, PDF & Email

Filed under: Recipes for Diabetics

Like this post? Subscribe to my RSS feed and get loads more!