Eat veggies
Borscht
Borscht has many European origins, and this recipe in particular is based on a Ukrainian favourite. Beets add a deep ruby colour and a sweet and earthy flavour to this vegetable-based soup. Both hearty and nutritious, this soup is especially delicious with a dollop of sour cream.
Recipe created by Maria McLellan, PHEc, excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015.
Updated
Ingredients
- ½ lb small beets (250 g / appox. 4-5)
- 2 Tbsp canola oil (30 mL)
- 1 onion, chopped
- 2 large garlic cloves, minced
- 2 medium potatoes, scrubbed well, cubed and rinsed
- 3 celery stalks with leaves, chopped
- 2 carrots, finely chopped
- ¼ small cabbage, shredded into slivers no longer than 1 inch (2.5 cm)
- 8 cups no-salt added vegetable or beef broth (2 L)
- 1 bay leaf
- 1 tsp caraway seeds (5 mL)
- 1 tsp dried basil leaves (5 mL)
- 1 tsp dried sage leaves (5 mL)
- ½ tsp freshly ground black pepper (2 mL)
- 1 – 19 oz can lima beans, drained and rinsed well (540 mL)
- 1/3 cup fresh parsley, chopped (75 mL)
- 1 Tbsp balsamic vinegar (15 mL)
- ½ tsp iodized salt (2 mL)
Directions
- Rinse beets under cold running water; trim any green ends and place unpeeled beets in a medium saucepan. Cover with water and bring to a boil. Reduce heat, cover with a lid and simmer until tender, about 30 to 35 minutes. Drain. When cool to the touch, peel and cube; set aside.
- In a large soup pot over medium heat, add oil, onion and garlic, sauté for 3 to 4 minutes or until softened but not browned.
- Add potatoes, celery, carrots and cabbage and sauté for 1 minute. Add stock, bay leaf, caraway seeds, basil, sage, pepper and stir until combined. Bring to a boil, cover and reduce heat to simmer, cooking for 15 minutes or until vegetables are tender.
- Remove bay leaf, add lima beans, parsley, vinegar and reserved beets. Bring back to a boil, then reduce to simmer. When the soup is heated through, serve. Soup can be made the day before, and flavour improves when refrigerated and reheated the next day.
In a hurry? Use 4 or 5 small canned beets.
Nutritional Analysis
| Calories | 175 |
|---|---|
| Total Fat | 4 g |
| Saturated Fat | 0.4 g |
| Trans Fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 411 mg |
| Carbohydrates | 31.8 mg |
| Fiber | 5.3 g |
| Sugar | 10.2 g |
| Protein | 5.2 g |
