Soup Something Up

01 Jun 2017
POSTED BY Alvin Thomas

Break your fast at Iftar with this perfect stomach liner for the meal to follow. A warm bowl of soup is the perfect start to Iftar. Packed with nutrients and much-needed minerals, it aids digestion.

After a long day of fasting, soup is a nutritious and healthy way to begin Iftar. Not only will soup help to replace lost fluids, it will also provide you with a rich source of vitamins and prepare your digestive system for the meal ahead.

This colourful soup, with its mix of antioxidant-rich beets, sweet potato and carrots, joins tender zucchini to create a soup that tastes as if it was simmered all afternoon. In fact, it comes together in under an hour. The sweet-tangy beets add an unexpected but welcome layer of flavour to this hearty soup, which is a perfect way to begin your Iftar meal. 

For the finishing touch, a garnish of vibrant green, lemony gremolata brightens the soup’s flavour. Garlic, lemon and parsley may seem ordinary but they come alive when combined. Crisp flatbread makes a perfect accompaniment to this meal-in-a-bowl.

For more recipes, or to learn more about Aunt Nellie’s beets and other products, visit 

– Family Features

Rustic Vegetable-Beet Soup

Prep time: 20 minutes

Cooking time: 30 minutes

Servings: 6


  • 1 jar (450g) Aunt Nellie’s Whole Pickled Beets, well drained
  • 2 tablespoons olive oil
  • 2 medium onions, coarsely chopped
  • 2 medium carrots, coarsely chopped
  • 1 medium sweet potato, peeled and chopped
  • 2 large cloves garlic, minced
  • 2 zucchini (about 140g each), coarsely chopped
  • 2 cans (about 400g each) vegetable broth
  • 1 teaspoon seasoned salt, optional
  • 1 can (440g) chickpeas, drained and rinsed
  • Salt and pepper
  • 2 tablespoons finely-chopped fresh parsley
  • 2 tablespoons finely-chopped fresh dill 


  • 1 tablespoon minced fresh parsley
  • 1 tablespoon minced fresh dill
  • 2 cloves garlic, minced
  • 1 teaspoon grated lemon peel


  • Coarsely chop the beets and set aside.
  • In a large saucepan, heat the oil over a medium heat. Add the onions and saute for about five minutes or until softened. Add carrots, sweet potato and garlic. Saute for 3-5 minutes or until vegetables begin to soften, stirring occasionally.
  • Add the zucchini, broth and seasoned salt, if desired. Bring to the boil. Reduce heat and simmer, partially covered, for about 15 minutes or until the vegetables are tender. Add the chickpeas and heat through. Season to taste with salt and pepper, as desired. Stir in the parsley and dill. Then stir in the beets. Serve immediately topped with gremolata, if desired.

To make gremolata, combine all the ingredients.

Nutrition information per serving (1/6 of recipe): 210 calories; 6 g fat; 6 g protein; 33 g carbohydrate; 6 g dietary fibre; 0 mg cholesterol; 2 mg iron; 727 mg sodium; 0.13 mg thiamin; 6981 IU vitamin A;  8 mg vitamin C.

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