The Sustainable Diets Blog

Eating, Wellness, Gardening, Recipes and Loving our Planet. By Teri Underwood.

Hearty Beet Soup

Rich, chunky, sweet, and savory beet soup AKA “Borscht” is a Russian favorite I have eaten and loved for decades. This recipe is an adaptation of my Grandmother’s. Delicious and satisfying, and healthy as well. Beets are high in betalain, a substance that provides anti-inflammatory and detoxification support. The beet greens are high in lutein and zeaxanthin, 2 plant chemicals found to reduce the risk of the eye diseases, age-related macular degeneration, and cataracts.  Green leafy vegetables such as kale, collards, and spinach are also good sources of lutein and zeaxanthin.

Serves 6-8


1 large onion, chopped
6 cloves of garlic, minced or crushed
1 tablespoon olive oil or organic canola oil
4 beets, stems and leaves
4 large celery stalks
1 medium zucchini or eggplant
3 large potatoes
4 cups water
1-10 ounce can of tomato sauce
1 tablespoon lite (reduced sodium) soy sauce


1. Wash and chop the onion. Crush or mince the garlic. Add oil to small fry pan. Sauté the onion and garlic on medium heat until translucent. Set aside.

2. Wash and coarsely chop beets, celery, zucchini or eggplant, and potatoes. Add the vegetables, water, tomato sauce, and onion-garlic mix to a large stock pot, sauce pan, or Dutch oven. Simmer until the vegetables are done. Approximately one hour.

Sustainable DietsTM recipe, developed by Teri Underwood, R.D., M.S., C.D.

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