Soup of pureed red beets in a ceramic plate

Chilled Cream of Beet Soup


Beet soup 300x199 - Chilled Cream of Beet Soup


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


Some may feel chilled soups are best for summertime and I get that, but for me, this soup is good any time of the year. Spring, summer, fall, and winter!


It’s super simple with only a handful of ingredients and it doesn’t require any special skill to make it; anyone could confidently take this on for their next homemade meal.


Are beets good for you? Of course, they are! Beets are loaded some amazing phytonutrients, compounds that give them their respective colour.

What are beets good for?

Science is catching up if you will with folk medicine. For centuries, beets were used to support liver health, and therefore beets tend to be part of any liver health diet or liver support protocol.


The phytonutrients of interest are called betalains, and they support your liver’s role in detoxification. There are three Phases of detox and betalains support the enzymes involved in Phase 2.


Beets are also naturally rich in inorganic nitrates which are also found in leafy green vegetables and celery.


Your body converts these nitrates into nitric oxide which has many important functions. Most notably are lowering blood pressure and increasing exercise capacity.


Some wonder, are beets keto? Of course, no food is or isn’t keto. A ketogenic diet is determined by the total amount of dietary carbohydrate, not a single food. If small amounts of beetroot can fit into your carb budget, then they can be part of a ketogenic diet.

Is avocado a fruit?

Technically yes, avocadoes are fruit but we tend to think of it like a vegetable.


Avocado is loaded with amazing nutrients such as alpha and beta carotene, lutein and zeaxanthin, fiber, folate, potassium, and proanthocyanidins.


Be sure to add to your anti-inflammatory arsenal if you’re dealing with any health condition where significant inflammation and oxidative damage can occur such as macular degeneration, cataracts, pre-diabetes, diabetes, dementia, and cardiovascular disease.


With lots of potassium, avocadoes help to support healthy blood pressure.


How many carbs in avocado? Not many since they’re also high in fiber. One medium avocado has 17 g of carb but has 13 g of fiber for a total of 4 g of net carb. Very keto-friendly.

Hemp seeds

Hemp seeds are the seeds of the hemp plant, Cannabis sativa.


They are from the same species as cannabis (marijuana) but a different variety which is why historically there’s been a lot of confusion about hemp as an agricultural food (at least in the USA)


Luckily that’s change and cooler heads have prevailed. Hemp seeds are super nutritious and can easily be incorporated in most meals and recipes!

Hemp seeds nutrition

A 2 tablespoon serving of hemp seeds weighing 20 grams (g) contains:

  • 111 calories
  • 6.31 g of protein
  • 9.75 g of fat
  • 1.73 g of carbohydrates (including 0.8 g of fiber and 0.3 g of sugar)
  • 14 milligrams (mg) of calcium
  • 1.59 mg of iron
  • 140 mg of magnesium
  • 330 mg of phosphorus
  • 240 mg of potassium
  • 1.98 mg of zinc
  • 22 micrograms (mcg) of folate

To up your hemp nutrition, sprinkle a generous tablespoon on top of the soup before serving.


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.



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