Iron-Rich Beetroot & Carrot Soup

Name: Iron-Rich Beetroot & Carrot Soup
Total time: 30 min
Yield: 2 servings
Cuisine: Indian
Ingredients: 1 beetroot; 2 carrots; 1 small onion; 2 garlic cloves; 1 tsp olive oil; Salt & pepper; 2 cups vegetable stock

A smooth beetroot and carrot soup with onion and garlic, a light and warming bowl that brings fibre and vitamin A from carrots to a balanced prenatal diet.

Fibre source
Light meal
Vegan

Why you'll love this

Earthy-sweet beetroot and carrot blended into a smooth, jewel-pink soup with just onion and garlic. It is light, warming and simple, with only a handful of ingredients.

Good for: Light meal · Dinner · Make-ahead · Pregnancy

Total Time

30 min

Serves

2 people

Calories

165 kcal

Nutrition highlights

Estimated, per serving

165kcal

Calories

Protein

Fat

30g

Carbs

Key Pregnancy Nutrients

Calories165 kcal
Protein3 g
Carbohydrates30 g
Fat4 g
Fibre6 g

Why it can be useful during pregnancy

This light, low-fat soup fits easily into a prenatal diet as a starter or a small evening meal. Carrots bring the plant form of vitamin A and beetroot adds folate and fibre, but the soup is low in protein and iron, so pair it with dal, paneer or eggs cooked firm.

Vitamin A
Two carrots fill this soup with beta-carotene, which your body turns into vitamin A for healthy eyes and normal growth. One bowl covers a good part of the day's need.
From: carrots
Folate
Beetroot adds folate, which helps the body make new cells; blending it into soup is an easy way to share a whole beet between two people.
From: beetroot
Fibre
Because the vegetables are blended rather than strained, their fibre stays in the bowl; have a glass of water with it.
From: beetroot, carrots

General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.

Ingredients

What's in it

1 beetroot
2 carrots
1 small onion
2 garlic cloves
1 tsp olive oil
Salt & pepper
2 cups vegetable stock

Easy substitutions

vegetable stock → water plus a pinch of salt and roasted cumin
Shop stock cubes can be very salty; water keeps the soup light and lets the beetroot flavour lead.

How to make it

1
Sauté the onion and garlic until soft.
2
Add the chopped beetroot and carrots, then pour in the vegetable stock.
3
Cook until tender, blend until smooth, and serve warm.

Pregnancy-friendly tips

Serve with a moong dal chilla or a paneer sandwich to add the protein this soup lacks.
Stir in a squeeze of lemon before serving for brightness and a little vitamin C.
Freeze it in portions; it thickens in the fridge, so thin with water when reheating.

Frequently asked questions

Is beetroot soup a good source of iron?

Not really. Beetroot has only a small amount of iron, so this soup is better thought of as a fibre and vitamin A dish. For iron, lean on dal, rajma, chana, greens and ragi, with lemon or amla in the same meal.

Can I have this soup for dinner on its own?

It is quite light, so on its own it may leave you hungry. Pair it with a protein such as dal, paneer or a firm-cooked egg and a roti to make it a full meal.