Smarter Russian Cabbage Soup "Borscht"
No wonder that the hearty soup in one or the other variation has always been a frequent sight in the catchment area of the former Soviet Union. It not only tastes great and is inexpensive, but is also extremely nutritious. Cabbage and co. provide satisfying dietary fibre, plus vitamin C, iron and other minerals plus protein.
In Russia, Ukraine and other former Soviet countries there are countless different recipes for borscht. Always there: cabbage and potatoes! Usually beetroot, often meat as well, is added to the soup pot. But not always - in Kiev, for example, people like the vegetarian version with mushrooms best.
(Percentage of daily recommendation)
| Calorie | 296 cal. | (14 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 180.5 μg | (301 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,178 mg | (29 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 2 Beets (each about 125 grams)
- 1 pkg dried Porcini mushroom (30 grams)
- 4 potatoes (about 300 grams)
- 1 onion
- 1 carrot
- 1 Parsnip
- ½ small Green cabbage (300 grams)
- 2 Tbsps Canola oil
- 1 l Vegetable broth
- peppers
- 250 grams White bean (canned; drained weight)
- ½ bunch flat-leaf parsley
- salt
- 4 Tbsps low-fat yogurt or Sour cream (80 grams)
Preparation steps
Rinse the beets thoroughly under running water. Place in a pot, cover with cold water and bring to a boil. Cover and cook for about 40 minutes over medium heat.
Meanwhile, soak dried porcini mushrooms with 200 ml (approximately 3/4 cup) of lukewarm water in a small bowl according to package instructions.
Peel potatoes and onion and rinse potatoes. Cut both into small cubes. Rinse carrot and parsnip, trim, peel and grate coarsely.
Trim the cabbage, removing the unsightly outer leaves and the stalk. Rinse cabbage, cut into narrow strips and shake dry.
Heat oil in a large pot and fry the onion over medium heat until translucent.
Add potatoes and cabbage and cook briefly, stirring. Then pour in the broth and cook for 5 minutes.
Squeeze out porcini mushrooms slightly and cut into small pieces. Strain soaking liquid through a fine sieve into the vegetables.
Add the grated vegetables and mushrooms. Season with pepper and cook for 8-10 minutes over medium heat.
Meanwhile, drain beets and rinse under cold running water. Peel the skins with a small knife and cut off woody ends.
Cut beets in slices, then cut into narrow strips. Add to the pot and cook over medium heat for another 5 minutes.
Meanwhile, rinse beans in a sieve with cold water until the water runs clear, then drain well. Rinse the parsley, shake dry, pluck off the leaves and chop.
Add beans to the soup, season with salt and pepper and return to a boil. Sprinkle each serving with parsley and 1 tablespoon yogurt or sour cream and serve.