Red Beet Soup With Chickpea Croutons
Though you might think of soup as a winter dish, a bowl of this gluten- and dairy-free red beet soup with chickpea croutons tastes good in any season. This beet soup isn’t just delicious, it’s also jam-packed with good-for-you nutrients to boost immunity and health.
Whether you are having a hot tropical day just like we have today or it is freezing cold outside, this red beet soup with chickpea croutons will make your day.
A Bowl Of Plant Goodness For Me Please!
For over 10 years we have been controlling my hubby’s autoimmune disease through the power of whole foods. Food has become his medicine. Though we still consume gluten-containing foods like rye croutons or a sourdough sandwich on occasion, we try to avoid gluten as much as possible.
While there is more to it than eliminating dairy and being careful with gluten to manage an autoimmune disease, dairy and gluten are the 2 main culprits causing chronic inflammation.
Dairy is a big no-no in our family so for this soup I used coconut milk to add some creaminess. Instead of using rye croutons to add some crunch, I made crunchy chickpea croutons this time. I don’t know why I never thought of this before. They are the perfect gluten-free alternative to add extra texture and nutrients to this bowl of plant goodness.
Nutritional Powerhouse To Boost Immunity and Overall Health
Let’s take a look at the main ingredients of this delicious red beet soup with chickpea croutons and be impressed with what you will get.
Red beets – are an excellent source of fiber, vitamin C, iron, folate, and potassium. They are loaded with disease-fighting phytonutrients such as antioxidants. They are the perfect anti-inflammatory food and aid your body in the elimination process of harmful toxins.
Chickpeas – are a rich source of fiber, calcium, folate, iron, and phosphorus. They are gluten-free and contain high levels of protein, making them an excellent replacement for meatballs or crunchy bread croutons in soup.
Coconut milk – is a great dairy-free substitute to add some creaminess to the mix. It is loaded with healthy fats and is a good source of protein, calcium, potassium, and magnesium. Coconuts contain a fat called lauric acid, which among many other things supports the immune system.
Ginger – will not only add some zing to your bowl, but it is also a natural pain reliever, anti-inflammatory food, and it improves digestion and cures an upset stomach.
Garlic – being an excellent source of vitamin C, B6, manganese, and selenium, garlic is also known to fight inflammation and boost immunity.
Though this red beet soup with chickpea croutons has a few more ingredients to boost your health and happiness, I’ve got the main ones covered here. So you’ve got it right? This bowl of red goo isn’t just a pretty dish, it is also super good for you.
Servings
4
Ready In:
50 min
Calories:
316 (per serving)
Good For:
Lunch, Side Dish
Introduction
About this Recipe
By: Amy Goodrich
This red beet soup with chickpea croutons looks so beautiful and is jam-packed with good-for-you nutrients. Isn’t this just the kind of food you want to feed yourself and your family?
Furthermore, it’s 100% plant-based, gluten- and dairy-free. Nothing beats the flavor of a home-cooked bowl of soup. The recipe is freezer-friendly, so don’t hesitate to make a big pot so you have some more at hand for days you don’t have time to cook.
Ingredients
For the chickpea croutons
- 1 cup cooked chickpeas
- 1 tsp turmeric powder
- ½ tsp coriander powder
- 2 tsp cumin powder
- ¼ tsp cinnamon powder
- Pinch of garam masala
- Black pepper and sea salt or Himalayan pink salt to taste
For the red beet soup
- 3 medium red beets, chopped
- 3 cloves of garlic, minced
- 1 big onion, chopped
- 1 tbsp fresh grated ginger
- ½ cup unsweetened coconut milk
- 4 cups vegetable stock
- Black pepper and sea salt or Himalayan pink salt to taste
- Fresh chopped parsley (cilantro works too but my hubby hates the flavor)
FYI: I cut big pieces of red beets if you cut them smaller or grate the beets you can reduce the cooking time by half.
Meet the powerhouse rock stars of this dish
Nutrition
This recipe makes a nutrient-dense lunch or side dish. It houses a wide range of healthy nutrients such as proteins, healthy fats, dietary fibers, calcium, potassium, iron, and vitamin C, among many other nutrients your body needs to thrive.
- Dietary fiber 44%
- Carbs 17%
- Fat 16%
- Protein 12.2%
- Calories 15.8%
NOTE:
The DRI (Dietary Reference Intake) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.
This amounts to:
56 grams per day for the average sedentary man
46 grams per day for the average sedentary woman
Step by Step Instructions
Step 1
Preheat the oven to 200C or 400F.
Add the chickpeas, herbs, and spices to a baking sheet or oven-safe baking dish, drizzle with cooking oil and toss to coat. Roast for 20 to 25 minutes. Or until they are crisp and golden.
Step 2
Meanwhile, saute onion, garlic, and, ginger for 2 to 3 minutes. Then add the beets and cook for 4 to 5 minutes more before adding the veggie stock, coconut milk, salt, and pepper.
Cook covered until beets are fork tender. I cut the beets into big pieces it took about 30 minutes before they were tender. Cut them into smaller cubes or even grate your beets to bring the cooking time down to 15 minutes.
Step 3
When the beets are fully cooked, blend the soup in a blender or use an immersion blender if you have one. Divide the soup over bowls and top with the spiced chickpeas and fresh parsley.
HEALTH TIP: WHY YOU SHOULDN’T BUY CANNED CHICKPEAS
Canned chickpeas are a quick and easy alternative to using dried chickpeas. Dried chickpeas need to be soaked for several hours and then you need to cook them for 60-90 minutes. I admit, it is easy to buy a can of chickpeas at the supermarket, but did you know that canned chickpeas aren’t as nutritious and they may come with some unwanted chemicals and toxins from the can itself or from preservatives and additives added during the processing and canning.
Some of these lab-made chemicals are known to mess with our hormones or cause chronic inflammation which over time can lead to a host of diseases, like autoimmune diseases and cancer.
There is, however, a simple solution to protect your family from these unwanted chemicals. Soaking, cooking and freezing big batches of dried chickpeas will save you a lot of time. Depending on how many chickpeas you eat and how big your freezer is, soaking and cooking bigger batches of chickpeas will provide you with enough beans to cover some weeks or even some months.
Click the link below to learn more about how to soak, cook and freeze chickpeas.
Easy, Printable Recipe Card
Red Beet Soup With Chickpea Croutons
With red beets, ginger, chickpeas, and coconut milk, this nourishing soup is as delicious and satisfying as it is beautiful.
Ingredients
For the chickpea croutons
- 1 cup cooked chickpeas
- 1 tsp turmeric powder
- ½ tsp coriander powder
- 2 tsp cumin powder
- ¼ tsp cinnamon powder
- Pinch of garam masala
- Black pepper and sea salt or Himalayan pink salt to taste
For the red beet soup
- 3 medium red beets, chopped
- 3 cloves of garlic, minced
- 1 big onion, chopped
- 1 tbsp fresh grated ginger
- ½ cup unsweetened coconut milk
- 4 cups vegetable stock
- Black pepper and sea salt or Himalayan pink salt to taste
- Fresh chopped parsley (cilantro works too but my hubby hates the flavor)
Instructions
- Preheat the oven to 200C or 400F.
- Add the chickpeas, herbs, and spices to a baking sheet or oven-safe baking dish, drizzle with cooking oil and toss to coat. Roast for 20 to 25 minutes. Or until they are crisp and golden.
- Meanwhile, saute onion, garlic, and, ginger for 2 to 3 minutes. Then add the beets and cook for 4 to 5 minutes more before adding the veggie stock, coconut milk, salt, and pepper.
- Cook covered until beets are fork tender. I cut the beets into big pieces it took about 30 minutes before they were tender. Cut them into smaller cubes or even grate your beets to bring the cooking time down to 15 minutes.
- When the beets are fully cooked, blend the soup in a blender or use an immersion blender if you have one.
- Divide the soup over bowls and top with the spiced chickpeas and fresh parsley.
