SEO Meta Description: This authentic healthy borscht recipe is only 160 calories per serving. Rich, filling Ukrainian beet soup — perfect for weight loss. Gluten-free, easy to make vegan. Full nutrition facts included. Read Time: 9 min read Difficulty: Easy Servings: 6 servings

Healthy Borscht Recipe — Low Calorie Ukrainian Beet Soup

Borscht is probably the most famous soup to come out of Eastern Europe — and for very good reason. This deep crimson beet soup is rich, earthy, slightly tangy, and unbelievably satisfying. And the best news for anyone watching their weight? My healthy borscht recipe clocks in at just 160 calories per generous serving, while still delivering everything you love about the original. I grew up eating borscht at least twice a week, made by my grandmother in her small Ukrainian kitchen. Her version was wonderful but heavy — full of lard and thick sour cream. Over the years I have developed this lighter version that tastes just as soulful, but works beautifully as part of a healthy eating plan or weight-loss diet.

Ingredients

For the Soup Base

  • 2 medium beets (approx. 400g), peeled and grated or julienned
  • 3 medium carrots, peeled and diced
  • 3 stalks celery, diced
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 200g white cabbage, finely shredded
  • 2 medium potatoes, peeled and cubed (approx. 300g)
  • 1 can (400g) chopped tomatoes OR 2 tbsp tomato paste
  • 1.5 litres vegetable or low-sodium chicken broth
  • 1 tbsp apple cider vinegar (or fresh lemon juice)
  • 1 tsp olive oil
  • Salt and black pepper to taste

For Serving

  • 4 tbsp low-fat Greek yogurt or light sour cream (instead of full-fat)
  • Fresh dill, chopped
  • Optional: 1 hard-boiled egg per bowl for extra protein

Step-by-Step Instructions

  • Heat olive oil in a large pot over medium heat. Add onion and celery. Sauté for 5 minutes until softened. Add garlic and cook for 1 more minute.
  • Add grated beets and carrots to the pot. Stir well and cook for 3–4 minutes. The beets will release their beautiful colour into the oil.
  • Add tomatoes (or tomato paste) and stir to coat all vegetables. Cook for 2 minutes.
  • Pour in the broth. Bring to a boil, then reduce heat to a gentle simmer.
  • Add the cubed potatoes and shredded cabbage. Simmer for 20–25 minutes until all vegetables are tender.
  • Stir in the apple cider vinegar or lemon juice. This is critical — the acid brightens the colour and adds the characteristic slight tanginess. Season with salt and pepper.
  • Ladle into bowls. Add a dollop of Greek yogurt (NOT stirred in — place it on top so it stays white). Scatter with fresh dill. Add a boiled egg if using.

Nutrition Facts

Per serving (approx. 400ml bowl), without egg:

DIET LABELS: Gluten-Free | Low-Fat | High-Fibre | Vegetarian (Vegan option) | Diabetic-Friendly

Meal Prep & Storage

  • Refrigerator: Store in airtight containers for up to 5 days. The colour deepens and flavour improves overnight.
  • Freezer: Freeze for up to 3 months WITHOUT the yogurt or potato. Add fresh potato when reheating.
  • Reheating: Warm gently on the stovetop over low heat. Avoid microwaving — it dulls the colour.
  • Batch cooking: This recipe doubles and triples beautifully. Make a big pot on Sunday.

Frequently Asked Questions

Q: Is borscht good for weight loss? A: Yes! At only 160 calories per large bowl, borscht is one of the most filling low-calorie meals you can eat. Beets, cabbage, and carrots are all very low in calories and high in water and fibre, which means you feel satisfied for hours after eating. Many people use borscht as their lunch on weight-loss plans. Q: Can I make borscht without beets? A: Technically yes, but then it would not really be borscht — beets are the defining ingredient. Without beets you would simply have a vegetable soup. If you do not like the earthy taste of beets, try roasting them first before adding to the soup, which brings out their natural sweetness. Q: Why did my borscht turn brown? A: Brown borscht usually means you added the acid too early (it needs to go in at the very end), or you boiled it too vigorously for too long. Always simmer gently and add vinegar or lemon juice only in the last 5 minutes of cooking. Q: How many calories are in traditional borscht with sour cream? A: Traditional borscht made with lard and full-fat sour cream can be 280–380 calories per serving. My healthy version uses olive oil and low-fat Greek yogurt to bring it down to 160 kcal without sacrificing any flavour.

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