ChefMD

Dill-Flavored Borscht

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Preparation Time: 20 minutes
Cooking Time: 40 minutes
Servings: 4 1½ cups each
Calories: 130 per serving
Percent from Fat: 15%
Cusine: Eastern European
Course: Soups - Side, Soups - Meal
Food as MedicineSM Ingredient: Dill

Food as MedicineSM Tip

Dill is rich in fiber, iron and calcium, which along with vitamin D3, may help prevent osteoporosis.


Culinary Taste Tip

Whenever possible use fresh dill. Look for vibrant green sprigs with firm stems. Both the leaves and seeds add a fragrant bouquet and tangy, lemony subtlety to everything from soups and stews to grilled meat and fish.

Culinary Technique Tip

Cook beets by boiling or roasting. When boiling, be sure to leave on about one-half inch of stem to prevent "bleeding" of the beet root.

Ingredients

2 teaspoons extra virgin olive oil
1 large onion, chopped
2 cups reduced sodium organic beef broth or stock, such as Pacific brand
1 (8.4 ounce) bottle beet juice, such as Biotta brand*
1 pound trimmed beets (about 4 large beets), scrubed, finely diced (wear rubber gloves)
1 (14.5 ounce) can fire roasted diced tomatoes, undrained
½ teaspoon coarse sea salt or kosher salt
1 tablespoon cider vinegar
¼ cup reduced fat sour cream
¼ cup chopped fresh dill

*Look for beet juice in the produce section of many supermarkets. If it is not available, substitute 1 cup water or additional beef broth.


Preparation

Heat oil in a large saucepan over medium heat. Add onion; saute 5 minutes. Add broth, beet juice, beets and tomatoes; bring to a simmer over high heat. Reduce heat; simmer gently 30 to 40 minutes or until vegetables are tender, stirring occasionally (do not boil). Remove from heat; stir in vinegar. Ladle into shallow bowls; top with sour cream and dill.

Substitutions

If beet juice is not available, substitute 1 cup water or additional beef broth.

Nutritional Analysis

Total fat (g): 2.21. Fat calories (kc): 19.89. Cholesterol (mg): 5. Trans fatty acids (g): 0. Saturated fat (g): 1.01. Polyunsaturated fat (g): 0.23. Monounsaturated fat (g): 0.37. Fiber (g): 4.02. Carbohydrates (g): 21.83. Sugars (g): 11.45. Protein (g): 6.48. Sodium (mg): 539.41. Calcium (mg) 66.52.

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