Borscht is a beloved Eastern European soup renowned for its vibrant colour and robust flavour. Traditionally made with beets, this hearty soup combines a variety of fresh vegetables, making it delicious and packed with nutrients. Below is a detailed description of a classic Borscht recipe, alongside its numerous health benefits.

Health Benefits of Borscht

Borscht is not only comforting and satisfying but also boasts numerous health benefits, largely due to its nutrient-rich ingredients:

1. Rich in Antioxidants: Beets contain powerful antioxidants such as betalains, which help reduce inflammation and may lower the risk of chronic diseases. The vibrant colour of beets is a sign of their antioxidant content.
2. High in Dietary Fiber: Including various vegetables, including potatoes, carrots, celery, and cannellini beans, boosts the fibre content of borscht. A high-fiber diet aids digestion, helps regulate blood sugar levels, and promotes a healthy weight by increasing feelings of fullness.
3. Supports Heart Health: Beets help lower blood pressure due to their high nitrate content, which improves blood flow and may enhance athletic performance. The potassium from vegetables like potatoes and beans contributes to maintaining healthy blood pressure levels.
4. Nutrient-Dense: This soup is packed with vitamins and minerals. For instance, beets provide vitamin C, folate, and manganese, while carrots offer vitamin A and potassium. Combining ingredients ensures a broad spectrum of essential nutrients for overall health.
5. Supports Immune Function: The garlic in borscht has antimicrobial properties and is known to enhance the immune system’s function, helping the body fend off illnesses. It also adds depth of flavour, making the soup even more enjoyable.
6. Low in Calories: Borscht is largely comprised of vegetables and beans, making it relatively low in calories compared to other soups, especially cream-based ones. It is a great choice for those who want to maintain or lose weight while enjoying hearty meals.
7. Versatile and Adaptable: Borscht can easily be customized to include more vegetables or protein sources, making it suitable for various dietary preferences, including vegan and vegetarian diets. This adaptability makes it a great choice for family meals or weekly meal prep.

Borscht is more than just a soup; it’s a comforting dish that brings warmth and nutrition. With its vibrant colour, delicious flavours, and myriad health benefits, it’s a meal that everyone can enjoy. Whether served hot on a winter’s day or chilled in the summer, this beet soup is the perfect blend of taste and wellness, making it a staple in many households and a delightful dish for any occasion.

Borscht (Beet Soup)

Catherine Barclay

Borscht is a vibrant and hearty soup made primarily from beets, giving it a striking deep red colour. Originating from Eastern Europe, particularly Ukraine, it often includes ingredients like cabbage, carrots, and potatoes.

Borscht is typically served hot or cold and is often accompanied by a dollop of sour cream and fresh herbs, which add a creamy texture and tangy flavour. This nutritious dish is beloved not only for its earthy taste but also for its rich history and cultural significance in many Slavic cuisines.

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Course Soup

Cuisine Ukrainian

Servings 10 servings

Ingredients

  

1x2x3x

• 3 medium beets peeled and grated
• 8 cups vegetable stock
• 2 cups water
• 3 medium potatoes peeled and cubed
• 2 carrots peeled and sliced thinly
• 2 celery ribs trimmed and sliced thinly
• 1 brown onion diced
• 1 small red capsicum (bell pepper) chopped finely
• 3 tbsp tomato paste
• 1 can cannelini beans with juice
• 2 bay leaves
• 2 tbsp white vinegar
• 3 large garlic cloves minced
• 3 tbsp dried mixed herbs

Instructions

 

• Prep all vegetables, keeping the potatoes in water until ready to add to the pot to keep it from going brown
• In a large soup pot, add a small amount of water along with the beet. Simmer for around 10 mins to soften.
• Add the stock and water. Then add the potatoes and carrot. Bring to the boil and then simmer until potatoes are soft.
• While the potatoes are cooking, in a nonstick frying pan dry-fry in a little water the onion, garlic, celery and capsicum. Cook until onions are translucent then add the tomato paste and stir through, then move mix to the soup pot.
• Once the potatoes are soft, add all other ingredients, and simmer for 5 minutes. Enjoy!

Keyword plant-based, Soup, vegan, wfpb

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