Borscht
SuperfoodExceptional nutritional value
Eastern European beetroot soup.
Borscht is a beetroot soup from Ukraine, also common across Eastern Europe, simmered with cabbage, potato, carrot, onion and tomato, often in beef broth, and served with sour cream and dill. It is low in calories and fat, and the vegetables supply potassium, folate and a little fiber. A tablespoon of sour cream adds about 30 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2g | 3.6% |
| Fat | 1g | 1.4% |
| Carbs | 6g | 2.0% |
| Simple Sugars | 2.1g | Estimate |
| Complex Carbs | 2.9g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 90g | 3.6% |
| Calories | 45 | 2.0% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.29 | g | 1.4% |
| Monounsaturated | 0.3 | g | 1.2% |
| Polyunsaturated | 0.34 | g | 2.6% |
| Omega-3 | 0.102 | g | Estimate |
| Omega-6 | 0.238 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.54 | mg |
| Vitamin E | 0.17 | mg |
| Selenium | 2.96 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 18.3 | mcg | 2.0% |
| vitamin B1 | 0.021 | mg | 1.8% |
| vitamin B2 | 0.031 | mg | 2.4% |
| vitamin B3 | 0.633 | mg | 4.0% |
| vitamin B6 | 0.088 | mg | 5.2% |
| vitamin B9 | 12 | mcg | 3.0% |
| vitamin B12 | 0.22 | mcg | 9.2% |
| vitamin C | 3.54 | mg | 3.9% |
| vitamin D | 0.01 (0 IU) | mcg | 0.1% |
| vitamin E | 0.17 | mg | 1.1% |
| vitamin K | 8.24 | mcg | 6.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 12.2 | mg | 1.2% |
| iron | 0.473 | mg | 2.6% |
| magnesium | 8.79 | mg | 2.2% |
| phosphorus | 38.8 | mg | 5.5% |
| potassium | 146 | mg | 5.6% |
| sodium | 287 | mg | 12.5% |
| zinc | 0.699 | mg | 6.4% |
| copper | 0.035 | mg | 3.9% |
| manganese | 0.079 | mg | 3.4% |
| selenium | 2.96 | mcg | 5.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 60 | mg | 8.6% | 165% |
| Isoleucine | 83 | mg | 5.9% | 122% |
| Leucine | 151 | mg | 5.5% | 109% |
| Lysine | 162 | mg | 7.7% | 149% |
| Methionine | 74 | mg | 7.0% | 142% |
| Phenylalanine | 142 | mg | 8.1% | 152% |
| Threonine | 87 | mg | 8.3% | 153% |
| Tryptophan | 23 | mg | 8.2% | 153% |
| Valine limiting | 90 | mg | 4.9% | 99% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Beef brisket or chuck 400 g
- Beetroot 2 medium (350 g)
- White cabbage 300 g
- Potatoes 3 medium (300 g)
- Carrot 1 large
- Onion 1 large
- Tomato paste 2 tbsp
- Garlic 2 cloves
- Vegetable oil 3 tbsp
- White vinegar or lemon juice 1 tbsp
- Bay leaves 2
- Sugar 1 tsp
- Salt and black pepper to taste
- Fresh dill 2 tbsp, chopped
- Sour cream to serve
Instructions
- 1
Simmer the beef in 2.5 litres of water with 1 bay leaf for about 60 minutes, skimming foam, until tender; remove, dice, and reserve the stock.
- 2
Grate the beetroot and carrot, chop the onion. Fry onion and carrot in oil until soft, then add beetroot, tomato paste, sugar and vinegar and cook gently 10 minutes.
- 3
Return the diced beef and stock to the pot, add cubed potatoes and remaining bay leaf, and simmer 10 minutes.
- 4
Add the shredded cabbage and cook 10 minutes more until all vegetables are tender.
- 5
Stir in the beet-and-carrot mixture and crushed garlic, season with salt and pepper, and simmer 5 minutes.
- 6
Let the borscht rest off the heat 15 minutes to deepen the colour and flavour.
- 7
Serve topped with dill and a spoonful of sour cream.