Recipes · Lithuanian · Soups and Broths
Šaltibarščiai (Lithuanian Cold Beet Soup)
One serving has 320 kcal and 18 g protein, and at least a fifth of a woman's daily need of vitamin A (67%), riboflavin (63%), phosphorus (59%), folate (49%), choline (47%) and cobalamin (45%). Ready in 115 minutes.
- Preparation: 75 min
- Cooking: 40 min
- Makes: 1 serving (499 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg
Ingredients
- 100 g Beets, raw
- 200 g Kefir
- 40 g Cucumber, raw
- 3 g Dill, fresh
- 10 g Scallions, raw
- 50 g Eggs, whole, raw
- 1 g Salt
- 15 g Sour cream
- 80 g Potatoes, raw
Method
- Boil the beets whole until tender, about 40 minutes; separately, boil the potatoes and the egg until both are cooked, then peel everything.
- Coarsely grate the cooled beets.
- In a bowl, whisk the kefir until smooth, then stir in the grated beet, diced cucumber, most of the chopped dill and scallion, and the salt.
- Chill the soup well, at least 1 hour, until cold.
- Ladle into bowls, swirl in a spoonful of sour cream, and float the halved boiled egg on top.
- Serve with the warm boiled potatoes alongside, and scatter with the remaining dill.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 320 kcal | 15% |
| Carbohydrates | 42 g | |
| Water | 424 mL | |
| Fiber | 5 g | 17% |
| Protein | 17.6 g | 37% |
| Tryptophan | 0.13 g | |
| Threonine | 0.42 g | |
| Isoleucine | 0.48 g | |
| Leucine | 0.76 g | |
| Lysine | 0.67 g | |
| Methionine | 0.25 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.49 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.62 g | |
| Histidine | 0.23 g | |
| Fat | 9.9 g | |
| Monounsaturated | 3.1 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 205 mg | |
| Calcium | 337 mg | 34% |
| Copper | 0.25 mg | 28% |
| Iron | 2.9 mg | 16% |
| Magnesium | 81.8 mg | 26% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 411 mg | 59% |
| Potassium | 1,179 mg | 25% |
| Selenium | 24.3 µg | 44% |
| Sodium | 626 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.69 mg | 63% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 195 µg | 49% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 199 mg | 47% |
| Vitamin A | 467 µg | 67% |
| Vitamin C | 27.9 mg | 37% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 0.78 mg | 5% |
| Vitamin K | 30.6 µg | 34% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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