Beets have been shown to lower blood pressure, prevent dementia and some studies suggest it may improve athletic performance. In this sunny-colored soup, golden beets supply a sweet, earthy flavor that pairs beautifully with lentils, carrots and turmeric. Served with a protein- and probiotic-rich dollop of yogurt and fresh dill, it’s a filling meal with great benefits.
This recipe is loaded with antioxidants from the beets, cabbage and turmeric, making it a staple recipe in an anti-inflammatory diet.
Active time: 15 minutes Total time: 50 minutes
Golden Beet Borscht
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 medium carrots, peeled and chopped
- 1 celery rib, thinly sliced
- 3 medium garlic cloves, finely chopped
- 4 cups (947ml) low-sodium vegetable broth
- 3 medium yellow beets (12 ounces/340g), peeled and cut into 1/2-inch pieces
- 2 cups (85g) savoy green cabbage, chopped
- 3/4 cup (142g) red lentils (See tip)
- 1 1/2 teaspoons turmeric
- 1 teaspoon caraway seeds
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons red wine vinegar
- 1/2 cup plain 2% Greek yogurt
- 1/4 cup (8g) fresh dill, roughly chopped
Directions
Heat the oil in a large soup pot over medium heat. Add the onions, carrot and celery. Saute until tender, 5 minutes. Add the garlic and cook until fragrant, 45 seconds.
Add 1 cup (30ml) water, broth, beets, cabbage, lentils, turmeric and caraway seeds. Bring to a simmer, cover, and cook until the beets are tender, 35 minutes. Add the red wine vinegar and stir to combine. Serve the soup garnished with yogurt and dill.
Tip: Usually labeled “red lentils,” these quick-cooking lentils are actually orange in color. When cooked, they become fall-apart tender and turn a deep yellow color. Find them in the bulk section of the grocery store.
Serves: 4 | Serving Size: 1 1/2 cups/355ml soup, 2 tablespoons yogurt, 1 tablespoon dill
Nutrition (per serving): Calories: 212; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 2mg; Sodium: 615mg; Carbohydrate: 33g; Dietary Fiber: 6g; Sugar: 12g; Protein: 11g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
