Beets & Borscht Soup Recipe
As I have mentioned before, our Emerson Ecologics office is part of a farmshare program, where a local farm delivers fresh veggies weekly! We have been getting beets, beets, and more beets lately. Sauteing is always my go-to, however I wanted to explore other ways to like this vegetable a bit more. Our in-house Medical Educators instantly suggested Borscht, a beet soup! With New England getting chillier a soup sounded like the perfect option. Why beets though? I had to ask.
Our in-house nutritionist, Lisa Murray, RDN, LD, on beets: much more than nutritious!
“Aside from being very nutritious, high in folate and many minerals, beets are one of nature’s most powerful detoxifying foods. For hundreds of years, beets were considered a blood purifier for two reasons. The first reason is that beets are red, and according to the ancient “Doctrine of Signatures” this signifies that they are good for the blood. Ancient herbalists and physicians knew this to be true, and it is true. Beets help purify the blood and the body from harmful chemicals and heavy metals in two ways: 1) in the liver by supporting methylation in phase 2 detoxification, and 2) removal of those toxins from the GI tract with pectin, which is a fiber in beets. The pectin binds up the toxins and heavy metals that have been sent to the intestinal tract after the detoxification process in the liver. This allows for toxins to be flushed out of the system instead of reabsorbed by the body. Cooked beets and their greens are actually used as part of gentle naturopathic protocol to help decrease lead and other toxic metals in the body for both children and adults. So eat your beets (the greens too!) and your body will thank you with greater health!”
Below is my adjusted borscht recipe, please note I LOVE garlic, so feel free to cut back on the garlic if you would like a milder taste.
3 large beets (or 4 medium), peeled and grated
3 cups red cabbage, cored and sliced
2 quarts broth (chicken or vegetable)
1 large yellow onion, diced
4 carrots, sliced
2 medium potatoes, diced
4 garlic cloves, minced
1 tablespoon tomato paste
1 tablespoon apple cider vinegar
1 handful fresh dill, chopped
1 handful fresh Italian parsley, chopped
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
Extra Virgin Olive Oil
Optional: beet greens, washed and chopped
In a large pot on medium heat, sauté the onion, carrots, and cabbage in a splash of broth until the vegetables begin to wilt.
Add the remaining broth, beets, potatoes, minced garlic and tomato paste and bring to a boil. Cover and simmer on low for about 45 minutes, or until the veggies get tender.
Uncover, add vinegar and beet greens, if desired, and simmer another 5-10 minutes. Remove from heat, add fresh herbs and season with salt and pepper. Drizzle each serving with a half tablespoon of olive oil. Serve and enjoy!
By Katie Gillis
Katie Gillis is the Digital Marketing Manager at Emerson Ecologics, focused on delivering practitioners information and inspiration via our online platforms including websites and social media channels.