Easy Ukrainian Borscht

So far, this is my favourite borscht. It's a bit thicker and has a nicer color than many versions I've tried. Many restaurants serve borsht that is thinned and over cooked, giving it an orange color. It still tastes alright, but I like mine better. Also, every Russian, Ukrainian, or Polish woman has her own, absolutely correct, borscht recipe. Although I am American, living here in Kiev, I thought it fitting that I have mine, too!

**** Higher quality pictures will come. . .Rick had the camera in Crimea with him!

Ukrainian Borscht
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from the kitchen of Kimberly Joki-DeLong
Serves 12-15
Nutrition (not including cream): 133 calories ◦ 4g fat (1g Sat) ◦

23g carbohydrates (6g sugar) ◦ 5g fibre ◦ 4g protein

Ingredients:
◦ 2 large beets, boiled with skins, cooled
◦ 1 large onion, roughly chopped
◦ 4 large cloves garlic, chopped
◦ 4-5 medium carrots, julienne
◦ 4 medium potatoes, cubed
◦ ¼ large head cabbage, roughly sliced
◦ 1 medium can navy beans, rinsed
◦ ¼ cup olive oil
◦ Salt and pepper to taste
◦ Fresh parsley and dill weed, chopped
◦ Favorite sour cream, for serving

Instructions:
1. Peel boiled beets and set aside.
2. In a large soup pot, on medium-high heat, brown garlic and onion with oil. When caramelized, add 2 cups water. Bring to a slow boil.
3. Add carrots and potatoes, let stew for 10-15 minutes, adding more water if necessary. After the carrots and potatoes have cooked a bit, fill the pot with water, about 8 cups more. Bring to a slow boil, then reduce heat to simmering.
4. Add the cabbage and beans and cover for 10 minutes. Meanwhile, roughly chop half the beets. Add to the pot. Salt and pepper to taste. Stir well.
5. While the soup continues stewing, chop the remaining beets. After about 5 minutes, add the remaining beets and cover.
6. If serving immediately, cook until potatoes are done and cabbage is limp. Alternatively, you can turn off the heat and let the soup sit. Store it in the refrigerator overnight. This helps the flavors blend. Heat before serving.
7. Serve with a dollop of sour cream, fresh dill, fresh parsley, and a shake of pepper.

Notes:
◦ Borsht is normally served with dark rye bread.
◦ Peas could be added to this soup, just be sure they cook thoroughly.
◦ For a lower glycemic index, try replacing white potatoes with sweet ones.
◦ Many borsht recipes use pork or chicken in addition to the beans. I opt for beans only because they're cheaper and easier to work with.

◦ If the calories in sour cream scare you, you can replace it with a dollop of cottage cheese, which has less fat and more protein.

◦ If you like a heartier soup, add more beans!

Why is this great for you?

Beets are full of unique phytonutrients, betalains, which have anti-inflammatory and anti-oxidant benefits. In studies, the strong anti-inflammatory capacity of betalains from beets has also been shown to inhibit growth of some cancers. Betalains can also be found in red cabbage and in red char, but when cooked can lose their benefit. So don't overcook your borscht! (and reheat in small batches).

Also, beets have been shown to contain significant quantities of carotenoids, like lutein, which improve eye-health and age-related eye problems, particularly related to macula and retina.

PLUS, it tastes soooo good.