This simple blended soup combines beets, potatoes, and pumpkin seeds to create a creamy, velvety texture. Thanks to the pumpkin seeds and Greek yogurt, each serving packs in about 17g of protein.. Serve it up with some buttered crusty bread for a hearty meal. This soup is also rich in fiber, folate, vitamin C, zinc, and magnesium.
Ingredient Highlight
Beets! Are a really great source of folic acid, fiber, and potassium. The deep purple color comes from betacyanin, which, in combination with the fiber content, has shown to be protective against colon cancer.
Beets also contain nitrates that our bodies convert to nitric oxide, which has a blood dilating effect. This is why runners and endurance athletes love beets – they may increase our endurance!
Servings 4 People
Prep Time 10 minutes 
Cook Time 30 minutes Ingredients
- 2 tbsp olive oil
- 1 yellow onion, chopped
- 1 ½ tsp kosher salt, divided
- 2 tsp ground cumin
- 2 cloves garlic, chopped
- 3 beets, peeled and chopped into bite-sized pieces (about 1 – 1 ½ lbs)*
- 1 yellow or red potato (about 10-12 oz), peeled, and quartered
- 6 cups water
- 1 cup raw pumpkin seeds, divided
- 1 tbsp + 1 tsp apple cider vinegar
- 2 cups plain whole milk Greek yogurt
- Fresh dill or parsley (optional)
- Black pepper
- *If you’re not into beets, substitute with carrots.
- Note: pumpkin seeds are easy to toast in a dry skillet but you could also use your oven.
Instructions
- In a large pot over medium heat, add the olive oil, onion, and ½ teaspoon salt. Cook until softened, about 3 minutes. Stir in the cumin and garlic and cook for 30 seconds, stirring often.
- Add the beets, potato, water, ½ cup pumpkin seeds, and remaining 1 teaspoon salt. Bring to a boil, then simmer, covered, for 25-30 minutes, or until the veggies are tender.
- While the soup cooks, add the remaining ½ cup pumpkin seeds to a skillet over medium heat. Toast the seeds (no oil needed), stirring occasionally, until they start to pop, about 2-4 minutes. Remove from heat and set aside.
- Transfer the soup to a blender and blend until smooth, being careful to let the steam escape (if it’s too much liquid for your blender, remove some of the liquid or do it in two batches). Pour the soup back into the pot and stir in the vinegar. Taste and add more salt or vinegar, if needed.
- Serve topped with about ½ cup yogurt (stir it in slightly), toasted pumpkin seeds, fresh herbs (if using), and black pepper. A side of buttered toast is really nice with this soup!
Items you can prep ahead (optional)
- Chop 1 yellow onion
- Chop 2 cloves garlic
- Peel and chop 3 beets
- Peel and chop 1 potato
- Make the soup
- Toast ½ cup pumpkin seeds
Substitutions:
- To make vegan, substitute with vegan yogurt OR Lemony Sunflower Cream.
- Not into beets? Substitute with carrots!
- Sub cashews for the pumpkin seeds for a richer, creamier result.
Storage:
- Store leftovers in an airtight container in the fridge for up to 6 days or freeze for up to 2 months.
Leftovers + Repurposing:
- Warm up leftovers in the microwave or on the stove. Top with lots of yogurt, seeds, and herbs.
- Serve with crusty bread + butter.
