Red Velvet Soup

Prep Time

15 minutes

Prep Notes

Soulful and satisfying!

Cooking Time

60 minutes


6 people


My favorite February recipe from my good friend
Carol Kenney, CHHC, AADP
Institute for Integrative Nutrition Graduate 2007
She writes, “This is a festive favorite in our house… a healthy, warming way to celebrate the holiday.”

1 cup red lentils
1 Tbsp. sesame oil
1 Large Onion, chopped
2 Medium Carrots, chopped
2 Beets, peel ends and chopped
2 Parsnip, chopped
1 - 2 inch piece kombu
3 Bay leaves
3 Tbsp. red miso
sea salt to taste


Wash and drain red lentils.  Scrub veggies and slice in ½-inch pieces.

Heat oil in soup pot and sauté veggies for 5 minutes, stirring often with a wooden spoon.

Add lentils, water or vegetable stock to cover, and bay leaves; bring slowly to boil.

Simmer 1 hour, with flame tamer if needed, until veggies are very soft.

Remove bay leaves and puree with hand blender, blender or food processor.

Dissolve miso in ½ c. water or stock and add to soup.  If soup is too thick, add more water or stock.


Garnish with freshly chopped parsley or/and a bit of sour cream piped through a pastry bag in the shape of a heart!


Variations:  Can use kombu; umeboshi paste as flavoring.


Adding in sweet root vegetables to what you eat can help lessen sugar cravings!

Health Benefits:  

Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have been found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects.  The beet is high in fiber, vitamins, minerals and plant derived anti-oxidants.  Raw beets are an excellent source of folates, Vitamin C and Vitamin A which is required to maintain healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.  These root veggies are a rich source of niacin (Vitamin B-3, pantothenic acid (Vitamin B-5), pyridoxine (Vitamin B-6) and carotenoids, as well as minerals such as iron, manganese and magnesium.


Source: Mary Estrella, Natural Foods Cookbook