Appetizer & Entrée, Recipe, Vegetarian

Beetroot and Carrot Potage

This is a soup that is packed with antioxidants, such as betain that gives beetroots their red colour, and carotenoids that give carrots their orange colour. They help fight oxidative stress and protect the body against inflammation.

Servings: 10-12 portions
Difficulty: Medium
Preparation time: 1 hour


– 2 tbs of vegetable oil
– 1 large onion, diced
– 8 small or 3 large beetroots, coarsely diced
– 4 medium carrots, coarsely chopped
– 3 tbs of fresh rosemary leaves
– 3 cups of low-sodium vegetable or chicken stock
– 2 cups of milk


  1. In a large pot, brown onions over high heat
  2. Add stock, beetroot, carrots and rosemary, and bring to a boil
  3. Let simmer over low-medium heat for 20-25 minutes or until carrots and beet are tender
  4. Remove from heat and let cool for 15 minutes
  5. Add milk and blend until smooth
  6. Heat if needed, serve and enjoy!


What are the benefits of beetroots?

In addition to being packed with antioxidants, beetroots have many positive effects on health. They help improve and lower blood pressure in hypertensive people and reduce inflammation.
Studies suggest that for athletes, beetroots can make energy production more efficient during a high-intensity workout! They contain nitrates, which help lower the oxygen cost of muscles to create ATP (energy).


– Asgary, S., Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet juice, Journal of Human Hypertension.
– Larsen, F.J., Effects of dietary nitrate oxygen cost during exercise, Acta Physiologica.
– Bailey, S.J., Dietary nitrate supplementation enhances muscle contractile efficiency duringknee-extensor exercises in humans, Journal of Applied Physiology.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s