Eat Simply, Eat Well

Healthy recipes & tips to help you live the good life. by Ann Plough

Borscht

December 2, 2014 by aplough

I first tasted Borscht nearly 20 years ago. It was made during a celebration of Russian food as part of an International week program.  At first I took only a small amount of the soup, certain that, since I’d never liked beets up to that point, this wasn’t going to be a meal that I would be excited about.  It was served with a spoonful of smetana (a version of sour cream found in Central and Eastern Europe, more like creme fraiche than the sour cream I’d eaten in the US) and a few slices of rye bread.  I ended up going back for a second bowl, and then a third, delighted by the sweet, earthy flavor of the beets balanced with the savory beef broth and offset by the addition of either vinegar or lemon – I wasn’t sure which.

Fast forward 15 year later, and I found myself living in Finland, newly married, with a husband who’s favorite soup was Borscht, and decided I would learn how to make it well.  No surprise, really, that there are Borscht lovers in Finland: the soup originates from Ukraine, and can be found in various forms and mildly differing recipes in Russia, Estonia, Hungary, Ukraine, Poland and Belarus, to name a few.  The name and ingredients vary slightly from region to region, but in most places, the unifying factor is that beets are the main ingredient, usually with the addition of tomato paste, and nearly always made with beef or pork broth.  Vegetarian version are good too, as long as mushrooms are used to add the much-needed umami that gives this soup its addictive qualities.

There is no better time to eat Borscht than during the Winter months.  Beetroot is in ample supply, and something about the cold dark days make a flavorful soup like this one a welcome sight on the table.  I nearly always serve it with rye bread or archipelago bread, and typically not with smetana.  If possible, I use beef broth, and pre-cooked beef, added during the last 10 minutes or so of cooking.  A good day to make Borscht is on the day after you’ve cooked a beef roast or braised oxtail.  Save some of the beef for this soup.

If starting with raw beef, you can also cook the diced beef briefly in the bottom of the soup until it is nicely browned on all sides, and then remove it and set aside while you brown the onions.  If you do this, add the beef back in when you add the liquid so it has time to cook and tenderize.  You can also make Borscht without beef, if preferred.  The recipe below includes it; to cook without it, make the recipe as is, but omit the beef.

Because it’s main ingredient is beetroot, this soup is bursting with nutrients as well.  Beetroot is a good source of folic acid, potassium, magnesium and iron, along with Vitamins A, B6 and C.

This version is quicker than other Borscht recipes I’ve made as it doesn’t call for roasting the beets first. Instead, you grate the raw beets and add them directly to the pot where the deep red from their juices provides the soup with it’s stunning color.  If there are leftovers, this soup freezes really well.

Borscht

2 tablespoons rapeseed oil or other cooking oil
1 onion, diced
1 carrot, grated
2 cloves garlic, minced
2 large raw beets, grated
2 medium sized potatoes, peeled and diced
1 cups / 2.5 dl cabbage, sliced thinly
6 cups / 1.5 liters beef broth (can substitute vegetable broth; if so, add 1/2 ounce dried porcini)
1 cup / 250 ml crushed canned tomatoes
1 tablespoon tomato paste
1 cup / 2.5 dl cooked beef, cut into small pieces (you can leave this out, if preferred)
1 teaspoon salt, plus more to taste
1/4 teaspoon fresh ground black pepper
1/4 cup / 1/2 dl lemon juice or red wine vinegar
1 tablespoon brown sugar

Heat the oil in a 3-quart/3-liter pot over medium heat; add onion and carrot.  Cook for 5 minutes until the onion is soft and translucent.  Add the garlic, beets, potatoes.  Cook for another 2 minutes, stirring to combine.  Add the beef broth all at once.  Add the tomatoes and tomato paste.  Bring to a boil, reduce to a simmer, cover, and allow the soup to cook for 10 minutes.  Add the cabbage and beef and continue cooking for an additional 10 minutes.  Remove the soup from heat and add the salt, pepper, vinegar and sugar.  Taste, and if necessary, adjust the seasonings; depending on the saltiness of your beef broth, you may need more salt.  You want there to be a sweet-sour balance in the soup.

Ladle into bowls and serve with rye bread or archipelago bread and soft butter.

Serves 4-6.

Filed Under: Soup Tagged With: meatless, vegetarian

Meatless Monday: Bok Choy, Ginger and Mushrooms with Lentils

December 1, 2014 by aplough

Bok Choy, Ginger and Mushrooms with Lentils

If you’ve been reading this blog for a while, you’ve noticed that I love the cruciferous vegetable family in all of its forms:  Brussels sprouts, Savoy cabbage, broccoli, cauliflower, to name just a few of the wonderful vegetables in it.

Now I have a new one for you to try and this is close to the top of the list for nutritional value deliciousness potential.

Bok Choy (also Buk Choi, Pak Choi or combinations thereof) is one of the healthiest of the entire group, but can be a bit harder to find here in Helsinki.  My favorite spot to buy it is from the Asian grocery story; in the US and the UK it’s a bit easier to come by in your neighborhood store.  It has high levels of 21 nutrients including omega-3s and zinc, and also includes 70 antioxidant phenolic substances.  It has high amounts of beta carotene and vitamin A, C and K.  This is a vegetable you want to be eating.

In the spirit of “Meatless Monday”, I wanted to use an vegetarian protein source and chose Du Puy lentils for their outstanding flavor, speed of cooking, and because they too, are a nutritional powerhouse.  The high amounts of magnesium they contain help your body absorb calcium and keep your heart happy as well. They are also full of folate, protein, fiber, iron, and a number of all nutrients that make for a strong digestive system, stable blood sugar levels, and steady energy.

Maybe it’s because Bok Choy is a chinese cabbage used widely in Asian foods that I leaned toward Asian flavorings in this dish as well.  The cabbage is mildly sweet with a tender crunchy texture when cooked properly (read: not overcooked) and pairs really well with the ginger and mushrooms in the savory, slightly spicy sauce.  The lentils round out the meal to make a satisfyingly hearty dish without being heavy.  And the best part is, it takes

The thought of missing meat won’t even cross your mind.

Bok Choy, Ginger and Mushrooms with Lentils

Bok Choy, Ginger and Mushrooms with Lentils

1.  Cook the lentils:
1/2 cup whole dried lentils: Du Puy, Brown or Green
1.5 cups water
1 garlic clove, peeled and cut in half
1/2 teaspoon salt
1/8 teaspoon fresh ground black pepper
1/8 teaspoon chili flakes
1 teaspoon soy sauce, or more to taste

Combine all of the ingredients except for the soy sauce in a small saucepan.  Bring to a boil and then reduce to a simmer.  Cover.  Cook for 20 minutes or until lentils are tender.  Drain the lentils and remove garlic clove.  Stir in soy sauce; taste; if desired add more soy sauce.

2.  Cook the vegetables
2 tablespoons rapeseed or other cooking oil
1 onion, diced
1/2 liter of shiitake or dusky wax cap mushrooms, cleaned, trip, and cut into large pieces
1/2″ piece of ginger, peeled and minced
2 garlic cloves, minced
1 cup chicken or vegetable broth
2-3 teaspoons of Schiracha sauce, depending on how spicy you like things
5-6 heads of baby Bok Choy, root ends removed, washed, and cut into large pieces
salt and pepper to taste
black sesame seeds to serve

Heat the oil in a large frying pan over medium heat and add the onions and mushrooms.  Cook until the onions are tender and translucent and the mushrooms have released most of their liquid.  Add the ginger and garlic and cook 2 minutes more.  Add the broth, reduce heat to a simmer, and allow the mixture to simmer for 8 – 10 minutes.  Add the Bok Choy, cover the pan, and cook for another 3 minutes until lightly steamed and crunchy tender.  Remove the lid and stir the vegetable mixture so the Bok Choy is covered with the sauce.  Taste to check the seasonings and add salt and pepper as needed.

3.  Plate it up
Divide the lentils between two plates.  Arrange the vegetable mixture over the top and sprinkle with black sesame seeds.

Serves 2.

 

Filed Under: Main Course, Meatless Monday Tagged With: leafy g, legumes, meatless, mushrooms, vegetarian

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