• Positively Chronic Travels

Purple Roots Soup

This nourishing and comforting beetroot, carrot and ginger soup is onion and garlic free, gluten free, vegan / plant based and packed with goodness.

Hearty and nutritious root vegetables (beetroot, carrot, potato and ginger) combined with tangy lemon, a touch of sweetness and a balancing kick from the ginger, pairs beautifully with cooling (vegan) creme fraiche and/or salty feta cheese.

Serves 3-4

Prep time: 5 min

Cook time: 15 min

Vegetable stock (I used Bay's Kitchen but you can also use Massel Australia cubes - both are low FODMAP and free from onion / garlic)

Purple carrots - that deep purple colour (you can use regular orange carrots but the colour won’t be as vibrant)

Vacuum packed beetroot - makes the recipe lower in FODMAPs and quick to cook (consume in much smaller portions for this to be low FODMAP; halve the beetroot added and divide into 6.)

Fresh ginger - for a balancing kick

Lemon juice - for a zesty tang

Maple syrup - a hint of sweetness that's refined sugar free

Creme fraiche / feta (vegan) - to top with a salty and cooling finish


4 tbsp liquid vegetable stock (e.g. Bay’s Kitchen low FODMAP) or 3 x stock cubes (e.g. Massel low FODMAP + onion/garlic free)

1/2 cup // approx 2 x purple carrots diced

*250g vacuum packed beetroot // 1 cup (including juice from packet) [halve this if low FODMAP]

2 3/4 cups // 4 medium peeled and diced Yukon Gold potatoes

1 tbsp fresh ginger (peeled and diced)

2 tbsp fresh lemon juice // approx 1 lemon

2.5 maple syrup

1.5 tsp salt

~1-3 tbsp vegan creme fraiche (to serve)

~1-3 tbsp vegan feta (to serve)


  1. Bring 400ml water to the boil in a large saucepan

  2. Add the potatoes, carrots, ginger and liquid stock / cubes

  3. Simmer for ~12 minutes until the potatoes and carrots are soft when pressed

  4. Add the vacuum packed beetroot with the juice from the packet and continue to simmer for another minute

  5. Remove from the heat and add the lemon, maple syrup and salt

  6. Pour into a table top blender (or in the saucepan using a stick blender) blend until smooth

  7. Top with vegan creme fraiche and vegan feta and enjoy immediately

*Beetroot is only low FODMAP in 20g portions. If you’re low FODMAP this may be suitable as a small appetiser. Halve the quantity of beetroot to half a packet (or 125g) and divide it into small portions of six.

#beetroot #beetrootsoup #purplerootssoup #autumnsoup #souprecipe #plantbased #plantbasedsoup #onionandgarlicfree #lowFODMAP #easyrecipe #gastroparesis #gastroparesisfriendly #chronicillness #chronicillnesscooking #rootssoup #potatosoup #carrotsoup #beetrootandfetasoup #nourishingsoup #purplesoup #pinksoup #healthysoup #simplesoup #readyin15 #quickandeasyrecipe #autumnrecipe #winterrecipe

24 views0 comments

Recent Posts

See All