• Sarah Flower

Beetroot and Apple Soup


Beetroot and Apple Soup

This is a very healthy soup, with a vibrant red colour. Adding some warming spices helps lift this soup to another level. Serve with a swirl of natural yoghurt or crème fraîche, some mint leaves and a handful of toasted seeds.


This is not a low carb recipe (due to the apples) but is packed with antioxidants and flavour. Beetroot is around 9g of carbs per 100g, so you could make this soup by omitting the apples and replacing with some diced celeriac. Beetroot is packed with folate, manganese, vitamin C, iron and potassium. Beetroot is also known to help lower blood pressure.

Suitable for vegetarians and vegans

Serves 4–6


Nutritional information per serving (for 6 servings)

165 Kcals

2g fat

27g net carbohydrates

5.3g fibre

6.6g protein

500g beetroot, peeled and diced

3 apples, peeled and diced

1 red onion, diced

3cm piece of fresh ginger, peeled and finely chopped

1 tsp ground coriander

½ tsp ground cinnamon

1 tsp caraway seeds

500ml hot bone, chicken or vegetable stock

grated zest and juice of 1 lime

salt and ground black pepper

• Ensure you cut the beetroot and apples into same-sized pieces so they cook evenly.

• Preheat your slow cooker, following the manufacturer’s instructions.

• Put all the ingredients in the slow cooker. Make sure the stock is hot when adding as this will help maintain the right temperature.

• Set to Low, cover and cook for 6–8 hours, or if you want a faster meal, set to High and cook for 3–4 hours.

• Remove the lid and use a stick blender to whizz the soup until smooth (or transfer it to a liquidiser to blend), adding more stock if needed. Season to taste with salt and pepper and serve with a garnish of toasted mixed seeds and a swirl of yoghurt or double cream.

Sarah Flower Nutritionist & Author

www.sarahflower.co.uk

@ CREATED BY SARAH FLOWER