Creamy Beet Soup for Effortless Plant-Based Nutrition


This creamy beet soup recipe was originally shared with us by our friends at Foods Matter,. It’s from the cookbook Eat to Beat Fatigue: Ideas for Low Energy Cooking by Jane Harries. Profits from the book go to Action for ME, otherwise known as Chronic Fatigue Syndrome.

Dairy-Free Creamy Beet Soup Recipe - naturally plant-based, gluten-free, allergy-friendly, and great for those with chronic fatigue syndrome

Creamy Beet Soup for Effortless Plant-Based Nutrition

Jane’s recipes are not only designed to provide nourishment that helps to combat chronic fatigue, they’re also made easy for anyone who is running short on energy. In fact, she rates the recipes in three levels.

  • Level 1 – very basic – open packet and heat up plus a little extra chopping
  • Level 2 – one pot meals that you can prepare and leave to cook themselves
  • Level 3 – needs more attention and may be in several stages.

This creamy beet soup is a level 1 recipe, requiring just light chopping, blending, and warming. It’s also a naturally allergy-friendly recipe, to help avoid any fatigue triggers.

Dairy-Free Creamy Beet Soup Recipe - naturally plant-based, gluten-free, allergy-friendly, and great for those with chronic fatigue syndrome

Special Diet Notes: Creamy Beet Soup

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, vegan, plant-based, paleo, and vegetarian.

Dairy-Free Creamy Beet Soup
Prep time
Cook time
Total time
This recipe is adapted from Jane's cookbook, Eat to Beat Fatigue.
Recipe type: Soup
Cuisine: German
Serves: 3 servings
  • 4 to 5 small to medium pre-cooked beets, chopped (see Beet Note below)
  • 3¾ cups vegetable broth, or as needed (see Broth Note below)
  • ¾ cup full-fat canned coconut milk or coconut cream
  • ½ lime, juiced
  • ½ teaspoon dill (optional)
  • Salt, to taste
  • Dairy-free yogurt, sour cream, or coconut cream, for topping (optional)
  1. Place the beets, broth, coconut milk or cream, lime juice, and dill (if using) in your blender. Puree until smooth.
  2. Pour the soup into a pot and heat. Season to taste with salt.
  3. Divide the soup between three bowls, and top with dairy-free yogurt, sour cream, or coconut cream, if desired.
Beet Note: You can find pre-cooked beets in the refrigerated section at many grocery stores. They come with about 4 or 5 beets per package, making this recipe very easy! If you need to cook your own, simply trim the beets and boil them until tender. The peels should slip off once cool enough to handle.

Broth Note: You can use less for a thicker soup, or add more for a thinner one. If you don't have any broth on hand, you can substitute water or unsweetened dairy-free milk beverage, for a creamier finish.

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About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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