Borscht is a hearty Eastern European soup, typically featuring beets, beef or pork, cabbage, potatoes, and sometimes beans. Its origins trace back centuries, with variations found in Ukrainian, Russian, Polish, and other cuisines. Originally a peasant dish, it has evolved into a beloved comfort food worldwide.

Ingredients:

- 4 medium beets, peeled and grated

- 1 onion, finely chopped

- 2 carrots, grated

- 4 cups beef or vegetable broth

- 2 cups shredded cabbage

- 2 potatoes, diced

- 1 can (15 oz) kidney beans, drained and rinsed

- 2 tablespoons tomato paste

- 2 cloves garlic, minced

- 2 bay leaves

- Salt and pepper to taste

- Sour cream and fresh dill, for serving (optional)

Method:

1. In a large pot, sauté onion and carrots until softened.

2. Add grated beets and garlic, cook for 5 minutes.

3. Pour in broth, add cabbage, potatoes, beans, tomato paste, and bay leaves.

4. Bring to a boil, then reduce heat and simmer for 30-40 minutes until vegetables are tender.

5. Season with salt and pepper to taste.

6. Serve hot, garnished with sour cream and fresh dill if desired. Enjoy!

Nutrition Value:

1. Beets:

  - Calories: Approximately 59 per 136g (1 cup) serving

  - Carbohydrates: About 13g

  - Protein: Around 2g

  - Fat: Less than 1g

  - Sodium: About 106mg

  - Cholesterol: 0mg

  - Vitamins: Rich in folate (vitamin B9), vitamin C, and manganese

  - Minerals: Contains potassium, magnesium, and iron

  - Nutritional Benefit: Beets are known for their high levels of antioxidants, which may help reduce inflammation and support heart health. They are also a good source of dietary fiber, which aids in digestion.

2. Onion:

  - Calories: Approximately 44 per 100g serving

  - Carbohydrates: About 10g

  - Protein: Around 1g

  - Fat: Less than 1g

  - Sodium: About 4mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C and vitamin B6

  - Minerals: Rich in potassium and manganese

  - Nutritional Benefit: Onions are low in calories and rich in antioxidants. They also contain compounds like quercetin, which may have anti-inflammatory and anticancer effects.

3. Carrots:

  - Calories: Approximately 41 per 100g serving

  - Carbohydrates: About 10g

  - Protein: Around 1g

  - Fat: Less than 1g

  - Sodium: About 69mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin A (from beta-carotene), vitamin C, and vitamin K1

  - Minerals: Contains potassium and fiber

  - Nutritional Benefit: Carrots are well-known for their high beta-carotene content, which is converted into vitamin A in the body and is essential for vision health. They are also a good source of fiber, which aids in digestion.

4. Beef or Vegetable Broth:

  - Nutritional content can vary based on the specific ingredients used to make the broth.

  - Beef broth may contain more protein and fat, while vegetable broth may be lower in calories and fat.

  - Both types typically provide some sodium and may contain vitamins and minerals depending on the ingredients used.

5. Shredded Cabbage:

  - Calories: Approximately 22 per 100g serving

  - Carbohydrates: About 6g

  - Protein: Around 1g

  - Fat: Less than 1g

  - Sodium: About 18mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C and vitamin K

  - Minerals: Contains potassium and fiber

  - Nutritional Benefit: Cabbage is low in calories and rich in fiber and vitamin C. It also contains compounds called glucosinolates, which have been studied for their potential cancer-fighting properties.

6. Potatoes:

  - Calories: Approximately 77 per 100g serving

  - Carbohydrates: About 17g

  - Protein: Around 2g

  - Fat: Less than 1g

  - Sodium: About 6mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C and vitamin B6

  - Minerals: Contains potassium and manganese

  - Nutritional Benefit: Potatoes are a good source of energy-providing carbohydrates and are rich in vitamin C, which supports immune function. They also contain potassium, which is important for heart health.

7. Kidney Beans (Canned, Drained and Rinsed):

  - Calories: Approximately 215 per 240g (1 cup) serving

  - Carbohydrates: About 40g

  - Protein: Around 15g

  - Fat: Less than 1g

  - Sodium: About 402mg

  - Cholesterol: 0mg

  - Vitamins: Contains folate (vitamin B9) and vitamin K

  - Minerals: High in iron, potassium, and magnesium

  - Nutritional Benefit: Kidney beans are an excellent source of plant-based protein and fiber, which can help promote feelings of fullness and aid in weight management. They also provide important minerals like iron, which is necessary for oxygen transport in the body.

8. Tomato Paste:

  - Nutritional content can vary based on the brand and specific ingredients used.

  - Typically low in calories and fat, but may provide some vitamins and minerals depending on the variety.

9. Garlic:

  - Calories: Approximately 4 per clove

  - Carbohydrates: About 1g

  - Protein: Around 0.2g

  - Fat: Less than 0.1g

  - Sodium: Less than 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C and vitamin B6

  - Minerals: Contains small amounts of calcium, potassium, and manganese

  - Nutritional Benefit: Garlic is well-known for its potential health benefits, including its ability to boost the immune system and reduce the risk of certain chronic diseases like heart disease and cancer.

10. Bay Leaves:

  - Typically used in small amounts as a flavoring agent and not a significant source of calories, carbohydrates, protein, fat, sodium, cholesterol, vitamins, or minerals.

  - May provide some antioxidants and have been used in traditional medicine for their potential anti-inflammatory and antimicrobial properties.

11. Salt and Pepper:

  - Used for seasoning and flavoring and not a significant source of calories, carbohydrates, protein, fat, vitamins, or minerals when used in moderation.

  - Excessive intake of sodium (found in salt) may be associated with negative health effects like high blood pressure, so it's important to use it sparingly.

12. Sour Cream:

  - Nutritional content can vary based on the brand and specific ingredients used.

  - Typically high in fat and calories, with some protein and carbohydrates.

  - Contains vitamins like vitamin A and vitamin D, as well as minerals like calcium.

  - May provide probiotics, depending on the fermentation process used.

13. Fresh Dill:

  - Calories: Approximately 7 per 100g serving

  - Carbohydrates: About 1g

  - Protein: Around 0.5g

  - Fat: Less than 0.5g

  - Sodium: About 61mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C and vitamin A

  - Minerals: Contains calcium, iron, and magnesium

  - Nutritional Benefit: Dill is a flavorful herb that adds freshness to dishes. It contains antioxidants and may have antibacterial properties.