Beetroot Soup · A Nourishing Companion for Autumn and Early Winter

We return to our nutrition corner with a practical, wholesome and deeply comforting recipe —perfect for those evenings when you come home tired and need something warm, grounding and restorative.

The star of this dish is beetroot, but its magic lies in the blend: carrot, pumpkin, daikon and celery create a beautifully balanced soup with the depth and qualities of real food-medicine.

🥄 Ingredients

• 2–4 fresh beetroots
• 6–8 fresh carrots
• 1 large piece of pumpkin
• 1/2 fresh daikon (or 1 regular turnip)
• 2–4 stalks of celery
• Extra virgin olive oil
• Unrefined sea salt or sea water
• 1 tbsp basil
• 1 tbsp oregano

Cooking becomes a ritual when we slow down enough to feel each step.

🍲 Preparation

Simple and perfect for everyday cooking:

1. Wash and chop all vegetables.
2. Place everything in a pot (I use the Duromatic 3-min pressure cooker).
3. Cover with sea water or salted water.
4. Close the pot, bring it to full pressure, turn off the heat and let it rest.
5. Open, blend the vegetables, add basil, oregano, olive oil and adjust seasoning.
6. Simmer for an additional 10 minutes.

And it’s ready —a warm, nourishing bowl of comfort.

❤️ Benefits according to Chinese Medicine

From our #SabaiFoodyStyle perspective and Traditional Chinese Medicine principles, this soup is especially indicated to Tonify the Blood.

Signs of Blood Deficiency

We often need Blood tonification when:

1. We feel tired without a clear reason
2. We spend long hours in front of screens
3. We experience stress, anxiety or emotional depletion
4. There is a tendency to anemia
5. Migraines appear frequently
6. Our eyes feel strained or fatigued
7. We have diffuse body aches
8. Constipation tendencies
9. And many subtle signs we tend to overlook…

This soup brings colour, minerals, natural sweetness and grounding —exactly what the body needs to rebuild internal reserves.

🌿 Nutritional Profile of Beetroot Soup (Western Perspective)

Beyond its grounding and Blood-tonifying qualities in Chinese Medicine, beetroot soup also offers a highly valuable nutritional profile from a Western perspective. Beetroots are naturally rich in folate, iron, potassium and antioxidant pigments known as betalains, which support cellular repair, reduce inflammation and enhance circulation.

Carrots and pumpkin contribute beta-carotene, fibre and gentle sweetness, helping stabilise blood sugar, nourish the digestive system and support vision. Daikon and celery add a light, refreshing quality that aids hydration, supports natural detoxification pathways and keeps the soup balanced rather than overly heavy.

Together, these vegetables create a dish that is both soothing and energising —light enough for evening digestion, yet substantial enough to sustain the body during colder months. This synergy between nutrient density and gentle warmth is precisely what makes beetroot soup ideal for periods of fatigue, emotional overwhelm or seasonal transitions. It nourishes deeply while supporting the body’s natural rhythms and vitality.

✨Chinese Medicine Energetics of the Ingredients

Each ingredient in this soup carries a unique energetic signature within the Chinese Medicine framework. Beetroot nourishes Blood and replenishes the body’s reserves with its deep colour and natural sweetness, harmonising the Spleen and grounding the system. Carrot strengthens the Earth element, supports digestion and enhances clarity of vision, making it especially helpful for screen-related fatigue.

Pumpkin, warm and comforting, tonifies the middle burner and helps disperse Dampness —perfect when energy feels heavy or stagnant. Daikon introduces a cleansing, moving quality, helping clear residual Heat or Phlegm without cooling the soup excessively. Celery, aromatic and light, gently moves Liver Qi, relieving tension and supporting emotional ease.

When cooked together, these ingredients form a therapeutic balance of sweet (Earth), slightly bitter (Fire), aromatic (Metal) and grounding notes. This flavour harmony supports both the physical and emotional landscape of autumn and early winter. Within the Sabai approach to seasonal nourishment, this soup is a gentle yet powerful form of everyday medicine.

🌿 Sabai Recommendations

Quantities are intentionally flexible.

They allow you to play with the flavours until you find the combination that feels just right for you.

Every time I have this soup, I feel life coming back into my body —that’s how I know it’s doing its job.

Optional Toppings and Enhancements

• Add ground black sesame and hemp seeds for texture and healthy omegas.
• Choose organic ingredients whenever possible.
• Taste and adjust the balance to find your perfect version of this recipe.

You can also use this soup as a base for other nourishing recipes. One of our favourites is a Sabai-style stewed lentils bowl, where this beetroot broth adds depth, colour and gentle sweetness. It transforms the dish into a grounding, Blood-supporting meal —perfect for colder seasons.

Why This Soup Supports the Body in Colder Seasons

This soup combines naturally sweet, grounding and mineral-rich vegetables that nourish the Spleen, support Blood, and bring warmth to the body. In Chinese Medicine, these qualities are essential during autumn and early winter, when the body needs deeper nourishment and internal stability.

If you feel called to explore this way of nourishing yourself —not only through food but through rhythm, presence and emotional balance— you can learn more about Sabai Mentorship, my personal guidance programme rooted in Chinese Medicine and conscious lifestyle.

🍁 Final recommendation

During autumn and early winter, I highly recommend enjoying this soup at least once a week. It’s simple, nourishing, economical and deeply therapeutic —a way of supporting your energy and inner rhythm during the colder months.

If you’re inspired by this way of cooking and caring for yourself, you may also enjoy my interview with Anne from Annie’s Alchemia. In it, we explore Chinese Medicine, conscious nourishment and the philosophy that guides much of my work.

• this interview on Chinese Medicine and conscious nourishment

Thank you for letting this recipe accompany you through the colder months. May it bring warmth, colour and a sense of gentle rhythm into your daily life. May it remind you that nourishment is not only about food —it’s about the way you inhabit yourself.

FAQ: Beetroot Soup for Autumn and Winter

• Is beetroot soup healthy?
  • Yes. Beetroot soup is rich in minerals, antioxidants and natural sweetness. In Chinese Medicine, it supports Blood, energy and circulation.
• What are the benefits of beetroot soup?
  • It helps with fatigue, low energy, eye strain, dull skin, anemia tendencies and general weakness, especially during autumn and winter.
• Can I prepare beetroot soup in advance?
  • Absolutely. It keeps very well in the fridge and can also be frozen for batch cooking.
• Does beetroot soup help with anemia or low vitality?
  • Yes. Its mineral-rich ingredients and Blood-tonifying properties make it an excellent supportive recipe.
• Can I add toppings to this soup?
  • Yes —black sesame and hemp seeds add texture, healthy fats and extra nourishment.