Beet-Based Blended Soup

I give Dr. Fuhrman credit for inventing the vegetable and bean soup blended with vegetable juice. He calls it his Anti-Cancer Soup and posted the recipe here. I’ve made a few adjustments over time to this soup, but the general idea is still the same: veggies blended with beans with vegetable juice as the base. Last night, I had some cooked beans and two giant bunches of collard greens calling my name, so I made a big batch of the soup. I used beets, carrots, ginger and cucumbers to make the juice which gave it a unique reddish color.

I’ll post the recipe below, but I used three large bell peppers, one large onion, two bunches of collard greens, two cups of mushrooms, five cloves of garlic and two cups of beans.

After getting the vegetables all ready, it’s time to make the soup happen.

I ended up only using one of the cooked yams in the soup. I blended the juice with a quarter cup of sunflower seeds and a quarter cup of raw, unsalted cashews which makes the soup incredibly delicious and creamy. I ended up batch-blending the soup in the Vitamix which gives it a pureed, baby-food consistency. I have leftovers for at least two more meals which makes me happy because it is so good and it’s not even green in color!


Beet-Based Blended Soup
 
Author:
Recipe type: Soup
Serves: 8
Ingredients
  • 2 large bunches of greens, washed with stems removed
  • 1 large onion, chopped into large pieces
  • 5 cloves garlic, chopped
  • 1 cooked yam or sweet potato, sliced (with skin on if organic)
  • 3 large bell peppers, chopped into large pieces
  • 2 cups mushrooms, chopped
  • ¼ cup each raw, unsalted sunflower seeds and cashews
  • 2 cups of beans, drained and rinsed (I used cannellini)
  • 1 tablespoon turmeric
  • 2 teaspoons chili powder
  • 1 tablespoon no-salt added seasoning
  • 1 teaspoon curry powder
  • 2 cups of freshly-made vegetable juice (I used 5 beets, 5 carrots, 2 large cucumbers and 1 1" piece of ginger)
Instructions
  1. In a large pot, bring ¼ cup of water to boil. Add onions and peppers and water-saute for a few minutes on medium heat. Add mushrooms and cook until softened.
  2. Add garlic and greens and put the lid on the pot so greens can steam for a few minutes.
  3. In the meantime, blend vegetable juice with nuts and seeds in a high-speed blender until creamy.
  4. Add beans, cooked yam and spices to big pot and stir to combine. Pour blended juice over entire soup mixture and stir.
  5. Heat gently until lightly simmering. Then, use a high-speed blender to batch process the soup. Use care when blending hot soup. Serve hot.

The leftovers can be frozen and then re-heated later. Enjoy!

Comments

  1. says

    Hi Carrie!
    Thanks for this post and recipe! Great idea! I love blended soups.

    I see that you are blending the soup in batches in your VitaMix. I used to do that, too. Until I get an immersion blender (some call it a stick blender). They are so handy! You just put the stick-immersion blender device right in your big pot of soup and turn it on, and viola! It blends the soup right there in the pot. Thought I’d share, in case you hadn’t heard of these wonderful devices.

    Thanks again. I love your blog. It’s one of two I read consistently.

    • says

      Hi Angela! Thanks for the comment! I do have an immersion blender, but I find that sometimes when I try to blend greens using it, the strands get stuck in the blade. The Vitamix doesn’t have any trouble, though. I like the chunkier texture from using the immersion blender, but I don’t mind the baby food texture that the Vitamix makes, either.

      Thanks for the sweet comment on my blog, I am so happy that you enjoy it.

  2. Gina says

    Hi Carrie,

    I find that I actually take less time to eat the Dr. Fuhrman way. I usually spend time on Sundays making 1 or 2 different soups. We’ll have some for dinner that night and then there’s plenty for the week for lunches and dinners. I’m fortunate that it’s just my husband and I, so I don’t have to cater to a lot of different mouths to feed, and that probably makes it a lot easier than someone who may have children. Still….I find if I do some bulk cooking on the weekend, it makes the week so much easier.

    • says

      Hi Gina, I’m so happy to hear you say that! For me, it’s all about planning and, as you say, doing bulk cooking in advance. I’ve often wondered how much harder it would be to cook with children in the house, but I’d probably just make them eat the same, healthy food that I eat. Either that, or they would just have to starve (kidding, kind of). :) My cats are lucky that I haven’t starting shoving green smoothies down their throats.

      • Gina says

        I have that same philosophy at home with my husband. He eats the Standard American Diet, so when I cook, I say ‘help yourself to whatever I’ve made’ and if he wants something else, then I say ‘knock yourself out, sweetie!’ It works for us. :)

      • says

        Chiming in late, here, but I wanted to say that I’ve found that as my toddler gets older, I only need to make slight modifications, if any for her meals. Sure there are some meals, where it’s just to hard to make kid friendly at her age, but for example: if I were to make this soup for dinner, I would just give her some toast sticks for dipping, or mix the soup with some brown rice so it was a bit easier for her to eat, and I would probably add some extra cashew cream to make it a little more calorically dense for her.

        She usually just wants to eat whatever is on my plate anyway, so in general I think as long as the parent is modeling healthy eating, kids will follow suit. There are the notorious picky stages that most kids go through, though!

  3. Carol says

    The soup sounds delicious! How many mushrooms do you add? The list of ingredients doesn’t include mushrooms. Thanks!

  4. Paula says

    Planning is key. I often find myself using the McDougall Quick and Easy Cookbook for work night dinners. The ingredient list is short and most take less than 30 minutes from start to finish. Thanks for sharing the recipe. I try to incorporate one soup dish a week.

  5. says

    Your soup looks great!
    I think once you get used to it it’s quicker but in the initial adjustment stage it can take longer to cook. It call comes down to how much you want it I guess.
    When I’m exhausted after a long day I can always throw together a simple salad because I pre-chop or a soup using canned beans & frozen veg. The other no brainer for me is miso soup- all you have to do is chop some extra veggies into it and it’s a great meal.

  6. says

    I think we can all find time to eat healthy. The time we spend preparing and eating healthy food will, in the end, save us time from going to the Dr, being at home sick and dealing with debilitating ailments…all the result of eating an unhealthy diet. I spend a lot of time in my kitchen, but I know it all pays off when I am able to stay energized and free of illness!
    On those days when I am running short on time, or just want to throw together a quick meal, I put together grain based salads. I always have some sort of grain in my fridge ( I usually make a big batch to eat for a few days) and always have a big batch of beans too. I use these as my base, then just pile on whatever veggies I have on hand…zucchini, tomatoes, peppers, artichoke hearts, radishes, corn, peas…the list can be endless. I top with either salsa or a simple mustard and citrus based dressing, and, voila…a simple, healthy and filling meal that can be assembled in no time at all!

  7. says

    I agree Carrie! Although in the evenings when I’m working away making dinner, and my daughter is playing by herself w/her dolls, and I start to feel guilty………… I tell myself that we spend almost all day together, we play and learn lots, and by taking an hour of my day to cook really healthy meals for myself and my family, is just as important as playing w/my daughter. Living healthy is just as beneficial for her future as having my full attention while playing is. You’re absolutely right, we all make what’s important to us a priority, and often there’s usually time involved in doing those things.

    I’ve been wanting to say this for a while out loud. If people spent less time on their phones and computers, I bet they’d gain SO MANY added minutes to their day which would give them more than enough time to prepare a healthy, from scratch meal! :-)

    • says

      Hi Ginny! There was a study out a few months ago that talked about Americans watching on average something like two hours of tv per day. That leads me to believe as well that people have more time than they think to make healthy meals. I think it is probably a complicated issue that involves other things like culture, socioeconomics, habit and lack of education. I think you are doing an awesome job raising your daughter and giving her such a great start in life!

  8. says

    I don’t have a juicer but the vitamix says it wil “juice” things- do you think that it would be too fibrous if I steamed the beets & carrots and blended the juice in the vitamix?

    • says

      Hi Devon! I think you can create the juice by blending the veggies in the Vitamix and then straining the blended juice to pull out some of the fiber? I’ve never tried this but it’s worth a try, I think.

Trackbacks

  1. [...] about the food they consume. One such post that really resonated with me this week was about the excuses we make for not eating healthily. I feel that for the most part I’m great at setting aside time to cook, but sometimes life [...]

  2. [...] Now onto the post of the day! I haven’t talked a lot about juicing on this blog. I did write about my juicer when I bought it just over a year ago here. Although I make juice about once a week or every ten days to drink as a beverage, I mainly use my juicer to make vegetable juice to use as the base for my vegetable and bean blended soups, like this beet-based version here. [...]

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