Eastern European · lunch, dinner

Šaltibarščiai (Lithuanian Cold Pink Kefir and Beet Soup)

Šaltibarščiai (Lithuanian Cold Pink Kefir and Beet Soup) — from My Name Is Andong's cooking video Watch how it’s made · 14:36

Video by My Name Is Andong on YouTube · Open on YouTube

80 min · plus at least 1 hour chillingServes 4472 kcal a serve
  • Vegetarian
  • Gluten-free ingredients
  • Nut-free

Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.

A litre of kefir makes the base, so a bowl with egg and the buttery potatoes gives about 19 g protein, 7 g fibre, nearly half a day's folate (from the beetroot) and over a quarter of a day's calcium for about 470 kcal.

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Ingredients 11

Method

Tap a time to watch that step in the video.

  1. Boil the beetroots for about an hour until tender, cool, then slip off the skins (gloves help) and trim the ends. Hard-boil the eggs and peel them. 6:11
  2. Grate the beetroots straight into a large bowl. Finely chop 2 of the eggs and add them; set the prettiest egg aside. 7:03
  3. Grate in the cucumber, then add the finely chopped spring onions and most of the dill. 8:17
  4. Pour in 1 litre kefir and stir until bright pink. Season generously with salt, add a little pepper and a splash of vinegar for tang; thin with a little water or buttermilk if you like it thinner. 9:21
  5. Cover and chill for at least 1 hour so the colour deepens and the flavours blend. Taste again for salt before serving. 10:24
  6. Meanwhile boil the potatoes, then fry them in 2 tbsp butter until golden. Ladle the soup into bowls, top with the quartered egg and dill, and serve with the hot potatoes. 10:40

Tip. Serves 4 (our estimate). For a lighter meal, serve plain boiled potatoes instead of fried. Andong's recipe comes from Lithuanian food writer Denise (@essenmitdenise).

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy472 kcal1,980 kJ
Protein19 g38% of a day
Fibre6.8 g24% of a day
Carbohydrate60 g53 g net · 23 g sugars22% of a day
Fat18 g9.6 g saturated24% of a day
Sodium830 mg36% of a day

Where the energy comes from one serve

  • Net carbs 47%
  • Protein 17%
  • Fat 36%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 60% of the 53 g of net carbs come from the waxy potatoes. To cut carbs, try leaving it out — it is optional.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High65%

1.6 µg a serve, mostly from kefir (73%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Folate High46%

185 µg a serve, mostly from beetroots (51%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B6 High44%

0.8 mg a serve, mostly from waxy potatoes (68%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Selenium High41%

22 µg a serve, mostly from eggs (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Potassium High37%

1720 mg a serve, mostly from waxy potatoes (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin C High29%

26 mg a serve, mostly from waxy potatoes (63%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium High28%

365 mg a serve, mostly from kefir (77%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin K High27%

33 µg a serve, mostly from spring onions (47%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Magnesium High26%

109 mg a serve, mostly from waxy potatoes (44%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A High26%

236 µg a serve, mostly from kefir (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Zinc High24%

2.7 mg a serve, mostly from kefir (38%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron High20%

3.5 mg a serve, mostly from waxy potatoes (53%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Show the other 3
Omega-37%

0.1 g a serve, mostly from kefir (43%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin D6%

1.2 µg a serve, mostly from eggs (70%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E6%

0.9 mg a serve, mostly from eggs (41%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by My Name Is Andong; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.