If you’re looking for a simple, nourishing meal that supports blood sugar balance while still feeling comforting and satisfying, this simple beet soup is a great option. It comes together quickly using pre-cooked beets and pantry staples, while delivering a surprising amount of protein and fiber.

This recipe is especially useful for busy days when you want something warm, grounding, and nutrient-dense without spending a lot of time in the kitchen.

Why this works

Beets provide natural sweetness and fiber, while the combination of silken tofu and cannellini beans adds protein and creaminess without the need for heavy cream. The result is a smooth, balanced soup that supports steady energy and satiety.

Ingredients

• 1 red onion
• 2 garlic cloves
• 4 pre-cooked beets
• 2 cups water
• 2 packs silken tofu (2 × 300 g)
• 1 cans cannellini beans
• 1/2 tsp salt (plus more to taste)
• 1/2 tsp pepper
• Avocado oil (for cooking)
• Optional: feta or cheese of choice for topping

Instructions

1. Heat avocado oil in a pot and sauté the chopped red onion and garlic until soft.
2. Add salt and pepper.
3. Add the beets and cook for a couple of minutes.
4. Pour in the water and bring to a boil.
5. Add the silken tofu.
6. Blend using an immersion blender (or transfer to a blender) until smooth.
7. Stir in the cannellini beans and heat through.
8. Adjust salt to taste and serve topped with feta cheese and/or a sprinkle of fiber mix.

Nutrition (Approximate, per serving)

Servings: 2

• Protein: ~23 g
• Fiber: ~8 g

Note: Values are estimates and will vary by brand.

When to use this recipe

• Quick lunch or dinner with balanced macros
• Post-workout meal (protein + carbs)
• Support for blood sugar stability
• Easy way to increase fiber intake

This is one of those recipes that feels simple but delivers a lot nutritionally—and can easily become a regular in your rotation.

Goes great with these Simple Protein Bagels or you can try air-frying the beans for extra crunch and flavour!