Soup of pureed red beets in a ceramic plate

Chilled Cream of Beet Soup



Soup of pureed red beets in a ceramic plate


This recipe gets its creaminess from avocado and not cream or whole milk. Sweet beets combine with the avocado for a satisfying and stunningly-coloured soup.


Avocado is loaded with amazing nutrients such as alpha and beta carotene, lutein and zeaxanthin, fiber, folate, potassium, and proanthocyanidins which help add to your anti-inflammatory arsenal if you’re dealing with any Any health condition where significant inflammation and oxidative damage can occur such as macular degeneration, cataracts, pre-diabetes, diabetes, dementia, CVD, and possibly autoimmune diseases like rheumatoid arthritis and asthma. Supports healthy skin and lowers high blood pressure.


Beets have lutein and zeaxanthin, fiber, folate, potassium, magnesium, betaine. The betaine in beets is a key nutrient that is needed by the liver to support it’s detoxification pathways so yes, in this yes, beets help with detox. Science is just catching up to the folk medicine’s view that beets are especially good for the liver. This soup makes it easy, and delicious to love your liver!

Chilled Cream of Beet Soup

Course Appetizer, Side Dish, Soup
Cuisine American
Prep Time 13 minutes
Cook Time 1 hour
Total Time 1 hour 13 minutes
Servings 4


  • 4 medium beets
  • 1 medium avocado
  • 1 medium lime juiced
  • 2 cups water
  • 3 Tbsp hemp seeds
  • 1 Tbsp ground coriander
  • 1/4 tsp salt


  1. Heat oven to 350 degrees F. Trim the beets and remove the stems and cut the ends off.

  2. Individually wrap each beet in tin foil. Roast for 1 hour and allow to cool completely. Using paper towel, rub off the beet skins. Chop coarsely

  3. Place the beets, avocado, lime juice, water, hemp seeds, coriander, and salt in a blender. Blend until completely smooth. Make sure there aren't any lumps.

  4. Place soup into refrigerator, and allow to chill for a minimum of 30 minutes.

  5. To serve, pour into serving bowls and sprinkle some fresh, chopped cilantro leave and black pepper if desired.

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, and mental health.  Follow me on Facebook, Instagram and Twitter.



Write a comment