Vegan Oil-Free Ukrainian Borscht with Beetroot

Vegan, oil-free Ukrainian borscht is a low-calorie cabbage soup that is rich in vitamins and folic acid.

Cooking time: The preparation of dried beans is not included in the preparation time. This takes 8-12 hours longer due to the soaking time.

Nutrient profile: One serving of this low-calorie soup provides about twice the average nutritional requirement for vitamin K and 100% of that for vitamin C and folic acid. The ratio of omega-6 to omega-3 fatty acids is 1:2, well below the maximum recommended ratio of 5:1.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Borscht: Borscht is a soup traditionally made with beetroot, particularly popular in Eastern and Central Europe. Due to its geographical distribution, it is also referred to as a "borscht belt". This stretches from Poland through Galicia, Romania, the Ukraine, Belarus to the Volga and Don in Russia. The traditional version is usually made with the solid ingredients meat, beetroot and white cabbage and is characterized by a long cooking time at low heat. The borscht presented here is a version that can be prepared quite quickly.

White cabbage: White cabbage is used both as a food and in medicine (e.g. for stomach or digestive problems) and consists of over 90% water. It is also characterized by a high vitamin C content (46 mg/100 g).

Beetroot: Beetroot, also known as rande, belongs to the Amaranthaceae family. The characteristic red color is mainly due to the high concentration of the glycoside betanin from the group of betalains. Due to its high content of vitamin B, potassium, iron and folic acid, beetroot is a healthy vegetable that can be used cooked or raw in salads. People who are prone to the formation of kidney stones, such as Crohn's disease patients, should only eat beetroot in moderation due to its high oxalic acid content.

Parsley: Parsley usually only plays a supporting role in a dish. But it is suitable for more than just garnish. Parsley is rich in flavonoids, antioxidants and vitamins, especially vitamins K, C and A. It is available as curly parsley, root parsley and flat-leaf parsley. The latter is considered to be spicier. All parts of the parsley plant have a strong, spicy-bitter aroma, although the often less noticed stems are particularly aromatic and are ideal for cooking broth.

Flaxseed: Flaxseed has a slightly nutty taste. The fat content of 40% contains about 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA) and thus the highest concentration of omega-3 fatty acids of all known vegetable oils. In this dish we have added flaxseed for health reasons in order to increase the content of unsaturated fatty acids, especially omega-3 fatty acids, from almost 0 to 30%.

Reduce oil and salt: We have left out oil completely for health reasons. We have deliberately not specified the amount of salt, as salt requirements vary greatly from individual to individual. Instead, we have given a guideline. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.

Avoid stains: Beetroot stains heavily, so be careful when handling it. However, red stains on hands can be removed quite easily with soap if washed quickly. If you want to be on the safe side, wear rubber gloves when peeling beetroot.

Kidney beans: Dried kidney beans last a very long time if stored dry and airtight. Canned kidney beans remain edible almost indefinitely. When cooked, they absorb the flavors of other ingredients wonderfully, keep their shape and do not burst. If you have a little more time, it is advisable to prepare kidney beans yourself. Otherwise, use natural canned beans if possible, without salt or other additives.
You can also leave out the kidney beans, but they are a good, high-protein, filling side dish.