Potato, Tomato, Beetroot and Carrot Soup

Why people make this soup

Beetroot comes in both red and yellow varieties — the yellow form is sometimes found alongside the more common red at well-stocked produce sections. Whether red or yellow, beetroot is something of a nutritional powerhouse, and this soup has become one of Bro Niu’s favourites to recommend for people looking to support their circulation and skin health in a genuinely tasty way.

The magic of this soup lies in a group of compounds the vegetables share: pectin and dietary fibre. These plant compounds are believed to act like a sponge in the digestive system, binding to heavy metals such as mercury, lead, and cadmium and helping carry them out of the body. Less toxic load, the theory goes, means clearer, healthier-looking skin. And as a bonus, it is delicious — naturally sweet and satisfying enough that even children tend to enjoy it.

Who it suits / who should be cautious

• Excellent for the whole family; both children and adults can drink this regularly
• Suitable after surgery or illness to help replenish energy and support blood-building
• If you prefer a vegetarian version, replace the lean pork with 60 g of cashews or peanuts — the fat in the nuts actually helps the body absorb the fat-soluble vitamins A and E from the vegetables more effectively
• Note: after drinking this soup (or eating red dragon fruit), urine and stools may appear reddish — this is completely normal and harmless

Why these ingredients (the food-therapy logic)

• Beetroot (tian cai tou): Whether red or yellow, traditional food therapy and modern nutrition both consider beetroot rich in iron, folate, and plant nitrates; associated with supporting blood health, preventing blood vessel congestion, and benefiting pregnant women and their babies
• Potato (shu zai): Rich in pectin and fibre; in food therapy, associated with a neutral, gentle nature that supports the spleen and stomach
• Tomato (fan qie): Also rich in pectin and the antioxidant lycopene; associated with skin-supporting and heat-clearing properties
• Carrot (hong luo bo): Rich in beta-carotene (converted to vitamin A in the body); associated with supporting eye health and skin clarity
• Lean pork: Adds protein and a small amount of fat to help the body absorb fat-soluble vitamins from the vegetables

Ingredients (5–6 bowls)

Ingredient	Amount	Notes
Beetroot	1 medium	Peeled, cut into chunks
Potato	1 medium	Peeled, cut into chunks
Tomato	2 pieces	Cut into chunks
Carrot	1 medium	Peeled, cut into chunks
Lean pork	225 g	Cut into chunks, blanched

Method

1. Cut the lean pork into chunks and blanch briefly in boiling water; drain and set aside.
2. Peel and cut the beetroot, potato, carrot, and tomato into chunks.
3. Add the pork to a pot with 8 bowls of water and bring to a full boil over high heat.
4. Add all the vegetable ingredients to the pot.
5. Reduce to a medium simmer and cook for approximately 1.5 hours.
6. Serve the soup and enjoy the vegetables alongside.

Bro Niu’s tips

This soup is naturally sweet and flavourful — the whole family will love it. It is good for detox support and cardiovascular health, and also suitable for those recovering from surgery who need to build up their blood and energy. If you prefer not to use meat, substitute with 60 g of cashews or peanuts: the fat in the nuts helps release and absorb the fat-soluble vitamins A and E from the vegetables. Do not be alarmed if your urine or stools appear reddish after drinking this soup — it is perfectly normal when consuming beetroot.

Community questions answered (selected)

• Q (reader): Every time I drink this soup, my urine and stools turn red. Is that normal? Bro Niu: Yes, that is completely normal. Drinking red beetroot soup or eating red-fleshed dragon fruit can colour the urine and stools red. There is nothing to worry about.

• Q (pinkey): Can I use pork bones instead of cashews or lean pork? Bro Niu: Yes, pork bones work well as a substitute. The important thing is that there is some fat or oil present, because the vitamins A and E in the vegetables are fat-soluble — fat is needed to release those beneficial compounds for the body to absorb.

• Q (琳琳): I have very dark eye circles, even with enough sleep. Any suggestions? Bro Niu: Try juicing red beetroot together with apple and drinking it fresh — the juice must be consumed within five minutes of pressing it to be effective, three times a week. Even better, blend them in a blender with a little cool boiled water into a puree to drink.

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Published July 14, 2015 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.