Borscht Soup

Borscht is very nutritious soup with an endless list of nutrients (see list below) and is a very common food in Russia.  It’s known for the beautiful ruby-red color that comes from adding beets.

 

Ingredients for 4 servings:

• 400g lean beef (Beef: sirloin, stew meat or with bones)
• 4 medium beets, peeled and shredded
• 3 carrots, peeled and shredded
• 3 medium potatoes, peeled and cubed
• 1 tbsp extra virgin olive oil
• 1 medium onion, chopped 
• 4 celery stalks, chopped
• 1/2 medium head cabbage, shredded
• 1 can diced tomatoes, drained
• 1  garlic clove, minced
• 2 bay leaves
• salt and pepper to taste

 

For garnish (in each bowl) 

• 2 tbsp 0% fat greek strained yogurt
• 1 tbsp chopped fresh parsley or dill  

 

*tbsp: tablespoon    tsp: tablespoon     cup: 250ml

 

Method:

1. Place beef chunks in a large soup pot with 3.5 L cold water and 1 tbsp salt 
2. Bring to a boil and remove the foam crud 
3. Lower the heat, partially cover and cook at a low heat for 35 minutes 
4. Place the grated onion and garlic in a large skillet with 4 tbsp olive oil and sauté
5. Add the beets in the skillet and sauté for 5 minutes
6. Add 2 tbsp tomato sauce and mix thoroughly and sauté until starting to soften 
7. Add grated carrot and celery and sauté another 5 minute
8. Once the meat has been cooking at least 35 min, place potatoes into the soup pot and cook 10 min, then add cabbage, sautéed beets, celery, onion & carrot, and chopped tomatoes. Cook another 15 minutes or until potatoes can be easily pierced with a fork.
9.  Add 2 bay leaves, salt and pepper.
10. Serve garnished with yogurt and fresh parsley or dill.

 

Dietitians tip: You can use pork instead of beef if you want to make it a bit lighter. Also, it can be served vegetarian-style by omitting the beef.

 

Nutritional Value per serving :

Energy: 470 kcal

Fat: 21 g

Carbohydrate: 45 g

Protein: 25 g

 

Vitamins and Minerals :

Vitamin A: 131%

Vitamin B12: 41%

Vitamin B6: 50%

Vitamin C: 123 %

Folate: 34 %

Iron: 25 %

Magnesium: 24 %

Manganese: 37 %

Niacin: 37%

Phosphorus: 33%

Riboflavin: 24.%

Selenium: 26%

Thiamin: 21%

Zinc: 33%

 

*Percent Daily Values based on a 2,000 kcal diet.

 

Eleana Liasidou

Clinical Dietitian -Νutritionist, MSc