Quick beetroot soup with ginger, chili and black cumin

This quick, spicy beetroot soup with ginger, chili and black cumin is easy to make and has an aromatic spiciness.

Portion information: The specified amount of 2 portions is sufficient for 2 main courses or 4 starters.

Nutrient profile: According to GDA guidelines, one portion of this high-fiber dish provides well over 100% of folic acid. Vitamin C, manganese and potassium are covered by over 50%. Some of the heat-sensitive ingredients, such as folic acid, are lost during the cooking process, which slightly reduces the amount per portion. The ratio of omega-6 to omega-3 fatty acids is 1:1 when using rapeseed oil, which is below the maximum recommended ratio.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors .

Beetroot: Beetroot, also called beetroot, belongs to the Amaranthaceae family. The characteristic red color is mainly due to the high concentration of the glycoside betanin. Due to its high content of vitamin B, potassium, iron and folic acid, beetroot is a healthy vegetable that can be used cooked or raw in salads.

Ginger: Ginger has an aromatic smell and a characteristic burning, sharp and spicy taste, which it owes mainly to gingerol. Ginger is said to have various healing effects, such as antibacterial, antiviral and antiemetic (against nausea) effects. Ginger also promotes blood circulation and increases bile production.

Black cumin: The taste of black cumin is slightly spicy, with a hint of pepper, oregano and/or thyme. Some say it has a slightly nutty note, sometimes reminiscent of anise or camphor. Black cumin seeds play an important role in Indian, North African and Turkish cuisine. The plant is not related to caraway or cumin.

Beetroot: People who are prone to the formation of kidney stones, such as Crohn's disease patients, should only consume beetroot in moderation due to its high oxalic acid content.

Reduce salt and oil : We have deliberately used extra low-salt vegetable stock to keep the salt content as low as possible. without having to accept any loss of taste. Since salt requirements vary from person to person, it is best to decide for yourself. We have refrained from using oil. A good read on this subject is the book " Salt. Sugar, Fat ".

Mild or strong: If the soup is too strong for you, you can either add vegan yoghurt (it tastes great) or a plant-based milk, e.g. oat milk and a little lemon juice.

Beetroot: In addition to classic beetroot, you can also use yellow or white beetroot. The latter only differs slightly in taste from red beetroot - it tastes a little milder and sweeter. However, this is at the expense of the beautiful color of the dish.

Omega-3 fatty acids: To achieve a good ratio of omega-6 to omega-3 fatty acids without oil, we have mixed in ground flaxseed. Alternatively, you can also add a few chopped walnuts (about 10 g per portion).