Why Sadhguru recommends having Beetroot and Cardamom Soup during winter evenings

The evenings are getting colder, and we all crave something warm and soothing that can keep us comfy and easy as the temperature drops post sunset. And nothing is as comforting as a bowl of soup that one can enjoy while relaxing at home. Sadhguru suggests having soups during winters, and as per a post on the Isha Foundation website, he recommends having Beetroot and Cardamom Soup and has even shared the recipe for the same. The post states, "Snuggle up on a cold evening with this earthy beetroot soup." But why? Let us find out.

Ingredients required: 250 gms beetroot, 100 gms mushrooms, 5 cardamom pods, 600 ml vegetable stock, 2 tbsp vegetable oil, 3/4 cup walnuts, and 2 tbsp coriander leaves
Method: Dice the beetroot into small cubes and cook with sufficient water until they are just done. Dry toast the walnuts in a pan/oven for 5-10 minutes. They should be just beginning to turn a caramel color when ready; if they go dark brown they will be very bitter. Heat oil in a pan; add the cardamom without the pods. Add the mushrooms and cook for a minute or longer. Stir in the cooked beetroot and walnuts. Add the vegetable stock. Cover and simmer for 30 minutes, stirring occasionally. Blend the soup, garnish with chopped coriander and serve hot.

Beetroot is considered to be a superfood loaded with impressive nutritional benefits. According to a study, it is a functional food with huge benefits. It states that beetroot has antioxidant properties, cancer-preventive actions, helps reduce blood pressure, and has anti-hyperglycemic effects. Beetroot is also known to lower blood pressure due to its natural nitrates that improve blood flow. And regular consumption of the juice supports heart health and reduces risk of hypertension. According to a study by the National Library of Medicine, beetroot juice is said to boost cardiovascular health and these benefits are not attributed to nitrates but also to its antioxidant compounds such as betanin, flavonoids, and vitamin C, which provide additional vascular protection. Another study published in 2021 by the National Library of Medicine investigated the effects of daily consumption of raw red beetroot on metabolic markers and cognitive function in individuals with type 2 diabetes. And it was found that regular consumption of raw beetroot for 8 weeks helped in the reduction of fasting blood sugar levels, glycosylated hemoglobin (HbA1c), apolipoprotein B100, liver enzymes (AST and ALT), homocysteine levels, and both systolic and diastolic blood pressure.

According to a study titled The favorable impacts of cardamom on related complications of diabetes: A comprehensive literature systematic review, cardamom supplementation enhances antioxidant enzyme production and activity in diabetes mellitus and decreases oxidative stress and inflammatory factors. It is also said that cardamom consumption helps control blood pressure, total cholesterol, LDL cholesterol, and triglycerides in patients with metabolic syndrome, obesity, prediabetes, and hypertension.

As per Ayurveda, cardamom, or elaichi, is considered to be a tridoshic spice — meaning it helps balance Vata, Pitta, and Kapha when used correctly. Known for its sweet, cooling energy, cardamom soothes digestive discomfort, reduces bloating, and enhances nutrient absorption by stimulating agni (digestive fire) without causing heat in the body. Its natural detoxifying properties help cleanse the liver and kidneys, while its antioxidant-rich profile supports overall vitality.
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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.