Beetroot & onion seed soup

Beetroot & onion seed soup

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(16 ratings)

Prep: 5 mins Cook: 5 mins


Serves 1

A deep red autumnal soup that's low fat, vegetarian and full of flavour. Beetroot and apple give this soup a subtle sweet flavour, while lentils add protein and bulk

Nutrition and extra info

  • Freezable
  • Vegetarian

Nutrition: per serving

  • kcal257
  • fat2g
  • saturates0g
  • carbs41g
  • sugars30g
  • fibre10g
  • protein12g
  • salt1.2g
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  • 250g cooked beetroot



    A favourite in 1970s British salads (cooked and pickled in vinegar), beetroot is a root…

  • 100g canned lentils



    The lentil plant (Lens Culinaris) originates from Asia and North Africa and is one of our oldest…

  • 1 small apple



    Grown in temperate regions, apples are one of the most widely cultivated tree fruits. There are…

  • 1 crushed garlic clove
  • 1 tsp onion seeds (nigella), plus extra to serve
  • 250ml vegetable stock


  1. Tip the beetroot, lentils, apple, garlic and onion seeds into a blender with the vegetable stock and some seasoning, and blitz until smooth. Heat until piping hot in the microwave or on the hob, then scatter over some extra onion seeds, if you like.

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Comments, questions and tips

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13th Jan, 2019
This recipe is so easy. Some have commented that it is too sweet for them but I usually stir in feta or goats cheese and that definitely takes away the sweetness and makes the soup richer.
22nd Oct, 2018
Its really quick and easy to prepare but for me the taste is too sweet. If I made something like this again I would be tempted to possibly add onions to give it a more savoury edge. I like the taste of beetroot but for me this was just too much!
16th Jan, 2017
1 star for ease of preparation, 0 for taste and texture. It's far too sweet, and the texture is just dire.
18th Oct, 2016
This recipe is great - so, so easy (takes less than 10 minutes to make) and really tasty. As I take it to work, I don't heat until then.
hurkydoesntknow's picture
27th Oct, 2019
Do you have to cook the beetroot before whizzing it in the blender or do you add it raw?
goodfoodteam's picture
2nd Nov, 2019
Thanks for your question. You need to use cooked beetroot for this recipe. You can buy packs of ready-cooked beetroot (not the vinegared variety) or roast raw beetroot - it'll take around 40 mins at 200C/ 180C fan/ gas 6 depending on the size.
Abi Starr's picture
Abi Starr
13th Oct, 2019
Can you used dried lentils rather than canned? Seems daft to buy canned when there's dry in the cupboard
goodfoodteam's picture
15th Oct, 2019
Thanks for your question. In order to ensure the right consistency we'd recommend using the canned ones for this recipe. However, we do have plenty of recipes for dried lentils in our lentil recipe collection:
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