Borscht Recipe

borscht recipe

      This is a fabulous borscht recipe, a chilled soup for all occasions.   Do you avoid beets in the grocery store because you've never liked them the way they're usually prepared?  Then this recipe is for you.    Beets are transformed into a savory, delectable soup without any of the texture issues that sometimes bother people.     In fact, borscht makes beets into something special.     This is one of our printable low glycemic index recipes.

Serves 6

  • 6 medium cooked red or gold beets
  • 4 cups water
  • Juice of 1 lemon
  • Zest of 1 lemon
  • 4 T.  finely chopped fresh dill
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 T. of finely chopped chives
  • 1 cup plain Greek  yogurt (Fage 2% is good)
  • 1 cup low fat sour cream

     Preheat the oven at 400 degrees. Wash the beets and wrap in aluminum foil and roast on a baking sheet for an hour.   Put the roasted beets in a blender or food processor with the water.  Add the lemon juice and zest, dill, salt, pepper and chives.  Puree until smooth, add the sour cream and yogurt and blend some more.  At this point it can be put in the refrigerator and chilled until it’s very cold.    Garnish with a little of the fresh dill.    It keeps very well for several days and is perfect to take to work for lunch.    It's light, refreshing and filling.

      Borscht comes from Russia where beets can be grown in a harsh, cold climate.  Beets make for a beautiful soup, pink if you have red beets and a beautiful pale yellow with the gold ones.   Gold borscht is like eating sunshine.   Both are  excellent.    Do not skimp on the fresh dill as it really makes the soup.   This soup makes an elegant dish for company as a first course or make it your lunch with a salad and whole grain crackers. 

     There is a prime reason that beets are prized in many different cultures around the world.  They are extremely nutrient dense.  Beets are good for your heart and your liver and they contain folate, a B vitamin. You can eat the beet greens too.  Wash them thoroughly and chop and cook as you would Swiss chard or spinach, steamed or sautéed in olive oil. 

     The greens are full of nutrients, vitamin C, riboflavin, another B vitamin, iron and lots of antioxidants.    Beets are not low on the glycemic index but they  have a very low glycemic load of 5 because they are not carbohydrate dense. 

    This borscht recipe can be eaten even on a low glycemic eating plan.  Beets have a moderate glycemic index of 69 but they are not a starchy vegetable and are not only not a problem for someone needing to lose fat but they should be eaten!   

     That's because the more colorful our diets the healthier they are.  The plant compounds that create color in plant foods like carrots and beets are antioxidants.    The substance that provides the color in beets is called betanin and it supplies plenty of electrons that neutralize the free radicals that cause diseases like cancer and heart disease.     

     This borscht recipe makes an elegant little soup that that takes a plain vegetable and elevates it into a distinctive dish you will impress yourself with as well as your guests.  


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