Recipe: Cool 'n Creamy Beet Soup

Cold Soups Take the Edge Off Hot Weather
From: The American Institute for Cancer Research

Just because it's usually served hot doesn't mean soup can't be on a summer menu.

Chilled vegetable soups have grown in popularity for summer eating because they offer refreshing ways to start a meal or take the edge off hunger with a "grab-and-go" snack. Low in calories, rich-tasting and easily prepared, chilled soups are a convenient way to help reach the five to nine daily servings of vegetables recommended for optimum health.

Many chilled soups, like gazpacho, were developed in the Mediterranean region, where summers are long and hot. But even in more northern climes, chilled soups are common. Eastern Europe has deeply-flavored beet borscht and chlodnik, and the sorrel soup, shch v. Chilled fruit soups are popular in Scandinavia, and possibly the most famous cold soup - vichyssoise - was created by a French chef.

The American Institute for Cancer Research (AICR), which recommends a mainly plant-based diet, says marketing experts expect cold soups to soon account for as much as 20 percent of the commercial soup market.

Cold soups are colorful, which coincides with current advice to put as much of the rainbow on your plate as you can. The more colors of fruits and vegetables you eat, the more cancer-fighting phytochemicals you get.

A cold soup based on beets and cabbage is a good place to start. Beets have a naturally rich, sweet taste, which is enhanced by cooking. Besides being sweet, beets are high in nutrients, dietary fiber and a range of health-protective phytochemicals.

This soup should not be served icy cold, but just under room temperature.

Cool 'n Creamy Beet Soup

2 cups thinly-sliced green cabbage
1/2 cup thinly sliced celery
1/2 cup thinly sliced carrots
1 medium onion, coarsely chopped (about 1 cup)
4 cups non-fat, reduced-sodium beef or chicken broth, divided
2 cans (15 oz. each) chopped or sliced beets
2 Tbsp. tomato paste
2 tsp. red wine vinegar
2 cups reduced- or non-fat sour cream
Salt and freshly ground black pepper, to taste
1-2 tsp. fresh lemon juice, or to taste
4 Tbsp. finely-minced fresh chives, for garnish

Put cabbage, celery, carrots and onion in a large pot. Pour in 1/2 cup broth, bring to a simmer and cook gently until vegetables soften, about 5 minutes.

Stir in beets and their liquid, 1 3/4 cups broth and tomato paste. Cover and simmer 10 minutes. Stir in vinegar.

Remove 1 cup of the beets and set aside to cool. Add remaining broth to soup and pure in blender or food processor until smooth.

Gradually add sour cream and blend until smooth. Add salt, pepper and lemon juice to taste. Dice cooled beets and stir into soup.

Chill soup, covered, until just barely cold. (If too cold, its subtle taste won't be appreciated.) Serve soup with chives sprinkled on top for garnish. (Soup may be stored refrigerated up to 4 days but should be left standing to take off chill before serving.)

Makes 8 servings.

Per serving: 97 calories, less than 1 g. total fat (0 g. saturated fat), 18 g. carbohydrate, 5 g. protein, 3 g. dietary fiber, 591 mg. sodium.