Beet-and-Ginger-Soup
Boston Medical Center
Nutrition Resource Center
Preventative Food Pantry: (617) 414-3834 or (617) 414-5263
Food Demonstration Kitchen: (617) 414-3840
Beet and Ginger Soup
Serves 10
This soup is a spicier and healthier version of Russian Borscht. Serve it hot or cold depending on the season. It’s loaded with heart healthy ingredients like beets, garlic and ginger.
8 cups low-sodium vegetable or beef broth
1 ½ pounds fresh beets, peeled and diced or 2 cans (15-ounce) sliced beets, drained
1 pound cabbage, chopped (about 4 cups)
½ pound fennel, chopped (about 2 cups)
1 medium onion, chopped
2 teaspoons garlic, chopped
3 tablespoons fresh ginger, chopped or 2 teaspoons ground ginger
½ teaspoon salt
¼ tsp pepper
6 ounce plain Greek yogurt or fat-free sour cream
2 tablespoons fennel sprigs
Directions:
1. Combine the broth, beets, cabbage, fennel, onion, garlic, and ginger in a large soup pot. Bring to a boil, cover, and simmer until the vegetables are tender, about 45 minutes
2. Strain the soup into a large bowl or pot. Return the broth to the soup pot.
3. Puree the vegetables with some of the broth, using a food processor, blender, or immersion blender. Return the pureed vegetable to the broth and stir until well combined. Season with salt and pepper.
4. Serve each portion with a tablespoon of Greek yogurt and garnish with fennel sprigs.
Nutritional Information per 1 cup serving:
Calories: 70 Carbohydrates: 12 g
Total Fat: 0 g Cholesterol: 0 mg
Saturated Fat: 0 g Dietary Fiber: 4 g
Sodium: 274 mg Protein: 5 g
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