Beetroot Soup: a CardioKit recipe share

... featuring one of our favourite ingredients for a healthy life.

This recipe is shared with Cardiologist’s Kitchen by Judith, one of our followers who is a retired teacher. We tried it and is tastes truly delicious so we’re more than happy to recommend it to you, especially as it features one of our favourite ingredients – beetroot! Thank you so much, Judith!

You may like to take a look and try out our CardioKit Borscht too, another recipe share, this time from a Michelin trained executive chef.

What’s so good about beetroot though? We asked the ‘Cooking Cardiologist’ and he says, ‘The nutritional profile of beetroot is super, though we prefer not to use the ‘super-food’ label. We at Cardiologist’s Kitchen are particularly interested in the nitrate content found in beetroot, which lowers blood pressure and relaxes or expands arteries’.

Beetroot is just one example of a group of vegetables that are high in nitrates.  Here are some others:

  • spinach
  • radish
  • rocket
  • lettuce
  • Chinese leaf cabbage
  • fennel
  • celery
  • rhubarb

There is reliable research which demonstrates that 250 mls of beetroot juice per day will consistently lower blood pressure by 5 mmHg , translating to a significant reduction in cardiovascular risk and mortality. This is phenomenal, as small consistent differences make a big overall difference. Some of these vegetables, such as fennel and celery, have mild diuretic effects as well, which is also a strategy to lower blood pressure.

Here are a couple of key facts you need to know:

  • It’s the bacteria in your mouth that help lead to the formation of the biologically active compound Nitric Oxide. If you’ve brushed your teeth (or used mouth wash) within 3 hours of eating these foods they won’t have the same effect.
  • Whether eaten whole or liquefied into a juice, beetroot can change the colour of your urine and give it a slightly reddish hue. This is simply due to the high amounts of dark carotenes in the vegetable, not from blood. The chances are that beets will not change your urine colour. For most of the population, there is no noticeable colour change. For a small percentage, a red colour occurs and while the reason why is not fully understood, it is believed to be related the pH of their stomach acid being higher.

Just keep in mind that you have eaten beetroot, to avoid unnecessary stress adversely affecting your blood pressure afterwards, and most of all, enjoy this comforting vibrant soup!


3 leeks

4 good sized beetroot

1 tablespoon tomato puree

juice of 1 lemon

1 teaspoon sugar

50g butter

2 litre veg stock

black pepper and salt



  1. Combine the puree, lemon juice and sugar in a small bowl. Set aside.
  2. Trim the leeks and slice very thinly.
  3. Melt the butter in a large pan (with lid). Add the leeks and pepper. Leave to soften. Put lid on for a bit.
  4. Peel the beetroot (under water). Slice very thinly and add to the leeks. Leave to soften with the lid on.
  5. Add 2 litres of stock to cover. Heat to simmer. Simmer for 40 minutes. Add puree mixture and stir. Simmer for a further 40 minutes.
  6. Blend. Add salt if necessary. Serve with a spoon of natural yoghurt.


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