Roasted Tomato and Beetroot Soup
Roasted Tomato and Beetroot Soup
Gluten-Free • Vegan • Vegetarian • Plant-Based • Dairy-Free • Whole-Food • High-Fibre
Introduction
This Gluten-Free Roasted Tomato and Beetroot Soup is a vibrant, nourishing plant-based soup made with roasted beetroot, ripe tomatoes, shallots, garlic and fragrant herbs.
Roasting the vegetables develops their natural sweetness and creates a deeper, richer flavour, while a small amount of maple syrup balances the earthy beetroot and acidity of the tomatoes. Rosemary and thyme add aromatic warmth, and coconut milk gives the finished soup a subtle creaminess without using dairy.
Naturally gluten-free, vegan and vegetarian, this colourful soup is a lovely addition to a whole-food diet and is particularly suited to anyone looking for nourishing gluten-free vegan recipes based around vegetables and minimally processed ingredients.
Benefits of All the Ingredients
Shallots
Shallots provide a delicate onion-like sweetness that becomes richer and milder when roasted.
As members of the allium family, shallots contain naturally occurring organosulfur compounds and flavonoids, including quercetin.
They also provide small amounts of vitamin C, folate and potassium.
Shallots are naturally gluten-free and plant-based, making them an excellent aromatic foundation for gluten-free vegan soups.
Garlic
Roasted garlic develops a softer, sweeter flavour than raw garlic and adds depth to the soup.
Garlic contains naturally occurring organosulfur compounds, with chopping or crushing the cloves triggering reactions responsible for many of its characteristic aromatic compounds.
Fresh garlic is naturally gluten-free, vegan and suitable for whole-food cooking.
Beetroot
Beetroot provides the soup's striking colour, earthy flavour and natural sweetness.
It provides folate, manganese, potassium and dietary fibre and contains naturally occurring pigments called betalains, which are responsible for its deep red-purple colour.
Beetroot also naturally contains dietary nitrates.
Using fresh beetroot provides flavour and colour without needing artificial additives and works particularly well in nourishing gluten-free and vegan recipes.
Tomatoes
Tomatoes create much of the body and flavour of this soup.
They provide vitamin C, potassium and folate and are particularly well known for containing the carotenoid lycopene.
Cooking tomatoes can increase the bioavailability of lycopene, making roasted tomatoes an excellent foundation for a nutritious vegetable soup.
Their natural acidity also balances the sweeter beetroot and maple syrup.
Maple Syrup
A small amount of maple syrup helps balance the acidity of the tomatoes and the earthy flavour of the beetroot.
Pure maple syrup is a natural sweetener made from concentrated maple sap. While it contains small amounts of minerals and plant compounds, it is still primarily a source of sugar and is best used for flavour rather than as a significant source of nutrients.
Pure maple syrup is naturally gluten-free and vegan.
Dried Thyme
Thyme adds an earthy, savoury aroma that complements roasted tomatoes and beetroot.
It contains naturally occurring aromatic compounds, including thymol, along with various plant polyphenols.
Pure dried thyme is naturally gluten-free, although seasoning blends should always be checked when strict gluten avoidance is necessary.
Fresh Rosemary
Rosemary provides a distinctive woody, aromatic flavour that works particularly well with roasted vegetables.
It contains naturally occurring plant compounds including rosmarinic acid, along with aromatic oils responsible for its characteristic fragrance.
Using fresh herbs such as rosemary is a simple way to build flavour in whole-food gluten-free recipes without relying on highly processed sauces or seasoning mixes.
Gluten-Free Vegetable Stock
Vegetable stock provides the savoury liquid base and helps bring together the roasted vegetables and herbs.
Its nutritional profile depends on the vegetables and ingredients used to prepare it.
Commercial stocks, cubes and powders are important to check when following a strict gluten-free diet because some products can contain wheat or be subject to cross-contact.
Using a stock specifically labelled gluten-free helps keep this soup suitable for a gluten-free vegan or vegetarian diet.
Coconut Milk
Coconut milk provides a touch of creaminess while keeping the soup completely dairy-free and vegan.
It primarily provides fat, with much of its fat content consisting of saturated fatty acids. Because only a small amount is used, it adds richness without dominating the tomato and beetroot flavours.
Plain coconut milk is naturally gluten-free, although packaged products should be checked for additional ingredients when preparing food for someone who requires strict gluten avoidance.