Recipe: Caramelized Beet and Sweet Onion Soup

Beets are rich in nutrients, including folate and potassium. They also have a high nitrate content, which has been studied for its heart-healthy benefits and ability to lower blood pressure.



Prep Time:

40 minutes


  • 1 1/2 tablespoons extra-virgin olive oil
  • 2 large sweet onions, very thinly sliced
  • 1 large beet, peeled and cut into 1/4-inch cubes
  • 2 large garlic cloves, minced, plus 1 garlic clove, halved
  • 2 teaspoons fresh thyme leaves
  • 4 cups low-sodium vegetable or chicken broth
  • 1 tablespoon aged red wine vinegar
  • 3/4 teaspoon sea salt, or to taste
  • 3/4 teaspoon freshly ground black pepper
  • 4 half-inch-thick slices of whole-grain baguette, cut on a diagonal
  • 1 1/2 ounces goat cheese, room temperature


  • Heat oil in a stockpot over medium heat. Add onions and beets, and cook 15-20 minutes, stirring occasionally, until onions are fully softened, richly colored and have a distinct caramelized aroma.

    Add minced garlic and thyme, and sauté for 1 minute or until fragrant.

    Add broth, vinegar, salt and pepper. Increase heat to high and bring to a boil. Reduce heat to medium-low and simmer, partially covered, until flavors have fully developed and beets are cooked through, about 20 minutes.

    Preheat oven to 475°F. Place baguette slices on a baking sheet and bake until lightly toasted, 6 to 7 minutes. Remove from oven and rub toast slices with halved garlic clove. Spread goat cheese on one side of each toast slice. Ladle soup into bowls, and top each bowl with a piece of goat cheese toast. If desired, sprinkle with additional fresh thyme.


Serving Size: 1 rounded cup of soup and 1 goat-cheese toast

Calories 200, Total Fat 8g, Saturated Fat 2g, Cholesterol 5mg, Sodium 680mg, Carbohydrate 32g, Dietary Fiber 5g, Natural Sugars 13g, Protein 6g, Potassium 281mg

Recipe by Jackie Newgent, RDN, from