Creamy beet soup recipe with ginger (vegan)


Last Updated on March 13, 2020

Are you someone who doesn’t like beets too much in spite of its numerous health benefits? Do you have high blood pressure?

If you confirmed at least one of the two questions with yes, then it’s time to try this quick and easy beet soup recipe. You can thank me later, but first let me show you a way, how you can turn this root vegetable into your all time favorite!

beet soup recipe

This creamy and yet skinny soup is so gorgeous, so decadent, so comforting…

After taking the photo below  I not only squeezed two plates of the soup but managed to polish off a third. That’s what I call a true red beet soup obsession.

beetroot soup

Heads up if you have a low blood pressure!

And it was not the best idea for someone like me with normal blood pressure. Red beets are known for their dietary properties to lower blood pressure (hypertension).

So, within hours of eating 3 plates of this delicious soup, I felt dizzy and light-headed. A feeling I know already when I go overboard with my beloved red beets salad. This incident proved me again the potent healing power of plant foods.

If you are struggling however with high blood pressure (a very common chronic condition in modern Western lifestyles) then the opposite is true. In that case, I highly recommend considering these tubers as your natural means to lower blood pressure. I’ll share more about the impressive body of research on this in a minute.

But first, let’s look on how to make beetroot soup?


Beet soup recipe

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A delicious, vegan soup that can be ready in under 30 minutes

  • Author: Gabi Rupp
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25


  • 3 medium fresh beets, peeled cut into cubes
  • 2 celery stalks, cut into chunks
  • 2 onions, chopped roughly
  • 3 cloves garlic, minced
  • 1 tbsp extra virgin olive oil (EVOO)
  • 1 liter vegetable stock (4 cups)
  • 2 tbsp (Balsamic) vinegar
  • 2 tsp ginger, minced
  • 1 tbsp coriander
  • 1/2 tsp cumin seed
  • 1 tsp black pepper, freshly ground
  • 1 tsp salt
  • 2 cups coconut milk
  • 1 tbsp lime juice or lemon juice
  • Optional garnish: drizzle coconut milk, parsley


  1. Heat the oil in a large saucepan (or Thermomix).
  2. Add onions and gently fry for three minutes, until onions turn clear. (Thermomix Varoma, speed 1)
  3. Add beets, celery chunks, ginger, garlic, cumin, coriander, vegetable stock, salt and ground black pepper and bring to a boil.
  4. Reduce heat to simmer at medium high heat.
  5. Cover and cook for 10-15 minutes or until the beets are fork tender.
  6. Remove from heat.
  7. Stir in the coconut milk and lemon or lime juice.
  8. Use a food processor or an immersion blender on high to blend the soup until creamy and smooth.
  9. Season with salt and pepper.
  10. To serve add red beet soup to bowls and garnish with a drizzle of coconut milk each and some parsley.


  • This soup is great just plain with whole grain bread or with a side of brown rice.
  • For vegetarians you could add a dollop of sour cream or more instead of coconut milk


  • Serving Size: 3

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red beet soupHow to naturally beat a high blood pressure

Several studies worldwide have identified high blood pressure, or hypertension, as the number-one risk factor for death in the world.

The good news is that hypertension may be a choice. You can take of the pressure if you concentrate your diet around unprocessed plant foods. Clean eating points you already in the right direction. In that context especially red beets have shown promising results in a number of studies.  

how to beet high blood pressure

3 evidence-based studies that prove the effect of beetroot juice on lowering blood pressure

  1. A study published in the Nutrition Journal in 2012 proved that beets are a rich source of dietary nitrate (NO3) [1] which is first converted into nitrite (NO2) with the help of our oral bacteria and then into nitric oxide (NO) in our stomach. Nitric oxide helps to dilate and relax our blood vessels, improve blood flow and lower blood pressure. The study found that drinking one glass of beet juice could lower systolic blood pressure by an average of 4-5 points in men. The lowered blood pressure stayed stable up to 24 hours after drinking.  These results could be repeated in another study published in the medical journal “Hypertension,” in April 2013.
  2. Another study from 2008 proved that drinking a little more than 2 glasses (500 ml) of beet juice per day might be enough to control high blood pressure. (2)
  3. And here is another study from 2015 that demonstrated that a glass of juice lowered systolic blood pressure by over 8 points (3). That’s an effect equivalent to some anti-hypertensive medications.

I could go on with additional studies but I don’t want to bore you…

Could beetroot soup achieve the same blood pressure reducing results

What I can tell you from my own experience is that eating too much cooked beets (in form of e.g. soup or salad) can drop my blood pressure too low.

I can’t specify however how effective beet soup is in contrast to plain beet juice. The studies I’ve seen all researched the effects of “raw” beetroot juice. But if you anyway can’t tolerate this root juice but would like to test the blood pressure lowering effect of beets, then I highly recommend giving this delicious soup recipe a try.

4 more health benefits of beetroots

  1. It promotes endurance
    Professional athletes are swearing on beetroot. Why? The nitrates they contain are absolute power boosters that promote endurance. Studies with athletes confirm this positive effect (4). You only need three to five tubers (e.g. as juice) in advance of the workout to perform much better. By the way, the nitrate level is at its highest two to three hours after intake.
  2. Strengthens liver and bile health
    The red pigment in beetroot is called betaine and is also very important for liver and bile health. Betaine can strengthen the gallbladder and stimulate liver cells. In addition, it protects against cardiovascular diseases. Since beetroot raises the serotonin level, you feel happy and satisfied after eating it. This effect is particularly important in the dark winter months.

    But there is more…

  3. It improves brain function
    As explained above, nitric oxide (NO) helps to relax and dilate blood vessels – also in the brain. This is particularly important with increasing age, as our capacity to form nitric oxide through the “nitrate‐nitrite‐nitric oxide pathway” decreases. At the same time, brain metabolism and nerve activity decline.  This is where the nitrate-rich beetroot acts as a motor for the brain. The results of a 2010 study (5) showed that people who followed a two-day nitrate-heavy diet could concentrate, organize and work more effectively than those who ate fewer nitrates.
  4. Beneficial for the digestive system
    To improve the bowel movement, it helps to eat fiber-rich vegetables – like beetroots. Regular consumption of these tubers helps reduce the risk of constipation, hemorrhoids and diverticulitis. The betaine has also a positive effect on the digestive system.

Hopefully, after making this soup recipe you’ll declare that from now on, beets are a regular part of your vegetable consumption:)

Disclaimer: The information herein cannot be construed as medical advice. If you are taking any medications, consult your physician before changing your diet.





20 thoughts on “Creamy beet soup recipe with ginger (vegan)”

    • Most people have mixed feeling with this root vegetable. You can count yourself lucky that you love beets which come with this huge array of health benefits. Please give me feedback once you try the soup.


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