Recipe

My Grandma’s Beet Soup

Kids Recipe Challenge winning recipe – 2nd place! 

Category: School day lunch, grades 4-6

Adrian, from Stoney Creek, says that this soup reminds him of his grandma.

This soup is best served the next day, packed in a thermos for lunch. Serve it up with whole grain or rye bread and a glass of milk.

Preparation Time: 20 minutes

Cooking Time: 35 minutes

Serves: 2.75 L or 11 cups

Serving size: 1 cup (250 mL)

Tips

  1. Chopping the vegetables offers up a chunky soup. Adrian’s grandmother likes to julienne her vegetables, which means to cut the vegetables into thin matchstick pieces. With the help of an adult you can prepare the vegetables just like his grandmother.
  2. Substitute 500 mL (2 cups) of bagged coleslaw mix for the cabbage.

Ingredients

Vegetable oil   

1 Tbsp (15 mL) 

Onion, chopped

1

Cloves garlic, minced

2

Large beets, peeled and chopped (about 500 g/1 lb)

3

Carrots, peeled and chopped

Water or sodium reduced vegetable broth

6 cups (1.5 L) 

Shredded green cabbage          

2 cups (500 mL) 

Stalks celery, diced

2  

Tomato juice

2 cups (500 mL) 

Can navy beans, drained and rinsed

14 oz (398 mL)

Fresh lemon juice

2 Tbsp (30 mL) 

Dried dill weed (or 15 mL/1Tbsp fresh dill)

1 tsp (5 mL) 

Salt

1/2 tsp (2 mL) 

Pepper

1/4 tsp (1 mL) 

Sour cream

1 Tbsp (15 mL) 

Directions

  1. In a large soup pot, heat oil over medium heat and cook onions and garlic for about 3 minutes or until softened.
  2. Add beets, carrots and water and bring to a boil. Reduce heat and simmer for about 10 minutes or until beets are almost tender.
  3. Add cabbage and celery and simmer for about 15 minutes or until vegetables are tender.
  4. Add tomato juice, beans and lemon juice and cook, stirring for about 5 minutes or until heated through.
  5. Stir in dill, salt and pepper.
  6. Swirl about 15 mL (1 Tbsp) of light sour cream in each bowl of soup when serving to help cool the soup and create a cool pink colour.

Nutrition Information per serving (1 cup/250 mL): 

Calories: 119 kcal

Protein: 7 g

Fat: 3 g

Carbohydrate: 19 g

Fibre: 5 g

Sodium: 301 mg

Calcium: 53 mg

Iron: 2 mg

 


Last Update – August 15, 2017

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