Eastern European · lunch, dinner

Classic Ukrainian Borscht with White Beans

Video by Natashas Kitchen on YouTube · Open on YouTube

70 minServes 10206 kcal a serve
  • Gluten-free ingredients
  • Dairy-free if you leave out the dollop of sour cream
  • Nut-free

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

A big pot of beetroot, potato, carrot and beans at roughly 200 kcal a bowl: about 5 g of fibre per serve, plant protein from the cannellini beans, and olive oil as the cooking fat rather than lard.

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Ingredients 18

Method

Tap a time to watch that step in the video.

  1. Peel and cut the potatoes into bite-sized pieces and keep them in cold water. Finely chop the celery, onion and red pepper, slice the carrots, and peel and grate the beets. 0:17
  2. Heat 2 Tbsp oil in a large pot over medium-high heat and sauté the grated beets for about 10 minutes, stirring now and then, until softened. 1:42
  3. Add the broth and water, the drained potatoes and the carrots. Bring to a low boil and cook 10–15 minutes until the potatoes are just tender. 1:55
  4. Meanwhile, heat the remaining 2 Tbsp oil in a frying pan and cook the onion, celery and pepper for 7–8 minutes until soft and lightly golden. Stir in the ketchup for 30 seconds, then tip it all into the soup. 2:15
  5. Add the beans with their liquid, the bay leaves, vinegar, salt, pepper, pressed garlic and dill. Simmer 2–3 minutes, then adjust salt and vinegar to taste. 2:42
  6. Serve hot with a spoonful of sour cream and more fresh dill. 3:38

Tip. Makes about 10 bowls. Use vegetable broth to make it vegetarian, and skip the sour cream (or use thick plain yoghurt) for a lighter or vegan bowl. Tastes even better the next day; keeps 4–5 days in the fridge.

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

One serve gives you 1 of 10

Energy206 kcal860 kJ
Protein5.9 g12% of a day
Fibre5.2 g19% of a day
Carbohydrate28 g22 g net · 7.2 g sugars10% of a day
Fat8.8 g2.3 g saturated11% of a day
Sodium540 mg24% of a day

Where the energy comes from one serve

  • Net carbs 46%
  • Protein 12%
  • Fat 42%

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

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

Vitamin C High27%

25 mg a serve, mostly from red bell pepper (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Folate High25%

101 µg a serve, mostly from beets (49%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin A Source19%

169 µg a serve, mostly from carrots (69%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B6 Source18%

0.3 mg a serve, mostly from yukon Gold potatoes (50%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium Source17%

790 mg a serve, mostly from yukon Gold potatoes (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source13%

2.4 mg a serve, mostly from cannellini beans (37%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium Source13%

53 mg a serve, mostly from cannellini beans (28%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E Source11%

1.7 mg a serve, mostly from olive oil (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Show the other 7
Vitamin K9%

11 µg a serve, mostly from olive oil (29%). 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.

Zinc8%

0.9 mg a serve, mostly from cannellini beans (37%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium6%

75 mg a serve, mostly from cannellini beans (29%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Omega-36%

0.1 g a serve, mostly from olive oil (45%). 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.

Selenium4%

2.2 µg a serve, mostly from dollop of sour cream (28%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B122%

0 µg a serve, mostly from dollop of sour cream (100%). 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.

Vitamin D0%

0 µg a serve, mostly from dollop of sour cream (100%). 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.

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 Natashas Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.