Beet, Soya, Spinach and lentil soup

Beet Soup


This is a hearty, flavourful soup of root vegetable, spinach and lentils, which is perfect for chilly fall nights.

Health benefits:

Beetroot and spinach are a healthy addition to any eating plan. The study results do show that increased dietary nitrite, from beetroot or spinach consumption, can have quite an immediate effect. Beetroot lowers cholesterol and blood pressure. It contains phosphorus, sodium, magnesium, calcium, iron and potassium, as well as fiber, vitamins A and C, niacin and biotin. Beets contain folic acid, which is recommended for pregnant women.

Eating a cup of raw beetroot can work as magic for people with high blood pressure and high cholesterol.

Yields-4-5 servings
Preparation time- 25-30 minutes (including the cooking time of lentils)
Cooking time-15 minutes


  • Beet-4medium sized
  • Blanched spinach-1cup
  • Yellow lentil-1/2cup
  • Soya bean-1/4cup
  • Chopped onion-1medium size
  • Garlic-2cloves
  • Salt- as per taste
  • Crushed black pepper-1tsp/ as per taste
  • Vegetable stock/water-3cups


  • Wash and chop beetroots and steam it until tender for about 12-15minutes, once steamed allow it to cool a bit.
  • Rinse and soak soya bean overnight, drain after the soaking time.
  • Wash and rinse yellow lentils.
  • combine drained soya bean, yellow lentils, chopped onion, garlic in pressure cooker with enough water say about 2-3cups and pressure cook for 3-4whistles.
  • Meanwhile place steamed beet, blanched spinach in the food processor and blend until smooth.
  • Now as the pressure subsides slightly mash lentils using the back side of the spatula/potato masher.
  • In a non-stick pan add ground beet and spinach puree and cooked yellow lentils, soya beans and cook on a low flame for 4-5minutes.
  • Then add vegetable stock/water, salt and bring it to boil by simmering for 8-10minutes, stirring in between.
  • Once it comes to boil turn off the flame, sprinkle some crushed pepper.

Serve hot


  • Alternatively vaccum packed cooked beets can be used.
  • Spices can be personalised as per the taste.

About Chitra Jagadish

My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

Posted on September 11, 2014, in International, Soups, Salad and Wraps. Bookmark the permalink. 20 Comments.

  1. Thick soup with vibrant color and protein packed !!! super cool 🙂


  2. Such a power packed soup doc


  3. I want a chilly fall night so I can make this soup. YUM!


  4. Vibrant color is attracting me a lot:-) healthy soup dear


  5. I want to eat this right now!


  6. Great to know the health benefits of beetroot… Thank you for all the info Chitra 🙂 TC! keep smiling 🙂


  7. Reblogged this on Chef Ceaser.


  8. Jackie Saulmon Ramirez

    I just copied this down for my husband, we love Indian foods. This sounds wonderful. ❤


  9. Jackie Saulmon Ramirez

    My husband made this dish and we both loved it! In fact, he just left to go buy more lentils (we eat a LOT of lentils). I cannot eat many things like dairy, oils, sugars and such so the number one thing for me with this recipe is there was nothing I had to adapt, it was perfect. Chitra, thank you for this great dish! ❤ ❤


    • Jackie – If possible will post more recipes on Vegan, Zero oil and Sugar free recipes…I am very happy for your support and kind words on my blog

      Liked by 1 person

      • Jackie Saulmon Ramirez

        Don’t change your recipes for me, I have gotten pretty good about adapting recipes for myself. I can’t have dairy – milk, yogurt, cheeses – but for some reason there are a few cheeses I can eat like cottage cheese, some mozzarellas (not all brands), Hollumi and a few others. To create a substitute for mayonnaise I pureed cottage cheese and added a small amount of either lemon juice or red vinegar. My husband and I like occasional ketchup so we created our own version without any corn syrup. ( Even small amounts of corn syrup created massive amounts of mucus in my lungs.)

        Your recipes are wonderful and I like your blog so you keep doing whatever it is you do! Thank you, you are so sweet! ❤


      • Thanks Jackie…I can feel the amount of planning while exploring alternative food recipes…Am honoured to share few recipes,which meets your requirements…

        Liked by 1 person

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