Source: CanolaInfo Test Kitchen | Category: Entrees, Heart-Smart, Soups & Stews

Healthy Borscht

When made with meat, this soup is a hearty main dish that needs only a salad, bread and a glass of milk to complete the meal.

Healthy Borscht

Ingredients

  • 2 medium onions, chopped
  • 1 cup diced carrots 250 mL
  • 1 cup diced celery 250 mL
  • 1 cup shredded cabbage 250 mL
  • 3 Tbsp canola oil 45 mL
  • 1 cup peeled and diced potatoes 250 mL
  • 2 cups peeled and diced beets 500 mL
  • 6 1/2 cups water 1.55L
  • 1 cup low sodium tomato juice 250 mL
  • 2 cups low sodium vegetable stock 500 mL
  • 1 Tbsp lemon juice 15 mL
  • 2 bay leaves
  • 1 tsp salt 5 mL
  • fresh dill and parsley to taste

Instructions

  • 1. In a large soup pot, saute onion, carrot, celery and cabbage in canola oil until cooked.
  • 2. Add potatoes and beets and continue to saute for about one minute.
  • 3. Add water, tomato juice and stock. Season with lemon juice, bay leaves and salt.Allow to simmer until potatoes are cooked about 15 to 20 minutes.
  • 4. Add dill and parsley near the end of the cooking time.
  • 5. Remove from heat and serve. Garnish each bowl with 1 Tbsp. (15 mL) low fat or no fat sour cream, if desired.

Yield

14 servings

serving size

1 cup (250 mL)

nutritional analysis

Per Serving

Calories90
Total Fat4 g
Saturated Fat0 g
Cholesterol0 mg
Carbohydrates12 g
Fiber2 g
Protein2 g
Sodium400 mg