Mindful Beetroot Soup – by Tania Logan (Dietitian and Diabetes Educator)

Christina ReynoldsDietetics, Dietetics & Diabetes Education, Recipes

I enjoy watching children creating healthy relationships with food and truly connecting with the food they eat.  The year 6 students at our local primary school have been looking after the vegetable garden this year, with the help and guidance of a very generous staff member.  There are a group of them that can be found there most lunch times, watering the plants and weeding.  The students harvest the plants and hold a market stall every Wednesday afternoon.  Earlier in the year, they each adopted a wilted plant and have been particularly responsible for nurturing their plants.  Recently they harvested my daughter’s adopted beetroots – “Sweet Beet” and “Beatie Bow”.  I had the honour of purchasing these special beetroots which we used in this deliciously creamy beetroot soup.


Beetroot soup

4 beetroot

1 tbsp canola oil

1 medium leek, trimmed, halved, washed, thinly sliced

2 carrots, peeled and sliced

3 stalks of celery, sliced

4 large potatoes, peeled and chopped

1 tsp salt

6 cups of water

2 tbsp sour cream

2 tbsp chopped chives


  1. Trim the stems and leaves from the beetroot. Peel and dice the beetroot.
  2. Heat the oil in a large saucepan over a medium high heat. Add the leek, carrot, and celery and cook for 5 minutes.
  3. Add the beetroot and potato and cook for a further 5 minutes.
  4. Add the salt and water. Cover the saucepan and bring the mixture to the boil.  Reduce heat and simmer for 1 hour, or until the beetroot is tender.
  5. Blend the soup until smooth.
  6. Serve in bowls drizzled with sour cream and sprinkled with chives.


Tania’s tips

  • I always wear an apron when preparing beetroot.
  • Peel beetroot under running water to avoid staining hands.
  • This recipe is suitable for a moderate chemical elimination diet.
  • It is gluten free.
  • If dairy products need to be avoided, you can omit the sour cream.


Share this Post