This healthy and Vegan Beets & Tomato Soup looks vibrant and tastes great! It is ready in less than 30 minutes and provides comfort during week nights.
I brought Beets home because of the immense health benefits that it boasts. However, even after trying a bunch of recipes, I couldn’t make myself to like it – until I made this soup and then took a sigh of relief. It tasted so good that we’ve repeated it many times and it never disappoints. Hence, I’m sharing this quick and healthy recipe for those of you who want to eat (and like) this nutritious vegetable.
Beets have a little sweet and earthy flavor which might take some time to acquire. Therefore, I use black peppercorn and garlic to balance it. Moreover, garnishing with cashew nuts is what adds a nice crunch to the soup.
How to make Vegan Beets & Tomato Soup?
- 1 cup cut Beets
- 2 cloves garlic
- 1 cup cut tomatoes
- 1 cup water
- 2 Tbsps whole cashew nuts
- 1/2 – 1 Tsp whole peppercorn (depending upon taste)
- 1/2 – 1 Tsp salt (Depending upon taste)
Add chopped Beets, tomatoes and water to Instant Pot. Close the lid in steam mode and change the setting to pressure mode (high-pressure) and let it cook for 10 minutes. If using a stove-top pressure cooker, one whistle should work fine and please let the pressure release naturally.
If you don’t like Beets as yet, please use 1/2 a cup of beets and carrots each and 1 cup of tomatoes.
Quick Release the pressure (-set it to vent mode) from the Instant Pot.
Open the lid and add peppercorn, salt and 2 tbsps of whole cashew nuts (Optional) to the steamed vegetables above.
Blend the mix to a fine, smooth soup.
Garnish the vegan beets & tomato soup with crushed cashew nuts and serve.
What are the health Benefits of Vegan Beets & Tomato Soup?
Beets are shown to be rich in Nitrate and Folate, among others. Therefore, Beets can help in fighting with cardiovascular diseases and lowering blood pressure. Since it is also rich in Vitamin C/anti-oxidants., it helps fight chronic inflammation and cancer.
Reference: Clifford T, et al. “The potential benefits of red beetroot supplementation in health and disease.” Nutrients. 2015
Tomatoes too are rich in antioxidants and help reduce the risk of coronary heart disease. They are also rich in Vitamin A, C, E, and Potassium [Ornish, The Spectrum].
In general, consuming a variety of vegetables and fruits sounds intuitive. This vegan soup made of beets & tomato is therefore great for good health. For a list of healthy foods to eat every day, here is a list and planner that you may find useful.
Too much tomato may aggravate inflammation. I have read and heard anecdotes about “tomatoes causing inflammation” but haven’t been able to find a useful reference for this. Therefore, if you are fighting chronic inflammation, you might want to skip any tomato-based soup, especially, if you’ve seen it affect you. Or, add two teaspoons of turmeric powder, which is known to alleviate chronic inflammation.