Jewish · Authentic-ish Jewish
Cold Borscht
86 kcal a serving, against 129 for the traditional version. That is 43 kcal off, or 33%, with 5.5g of protein. Serves 4. 1 hour plus chilling.
What the traditional version is
Classic cold borscht starts with fresh beetroot boiled till tender, then grated and added to a broth seasoned with vinegar, salt and a hint of sugar. Once chilled, the soup is poured into bowls and topped generously with full-fat sour cream, which melts in and turns the whole thing Barbie pink. Chopped dill and diced cucumber sometimes make an appearance for crunch.
What changed, and what each change costs
Full-fat sour cream swapped for fat-free Greek yoghurt
This is where all the heaviness lives. Greek yoghurt is thicker than standard yoghurt and doesn't split in the cold soup, so it keeps the soup from turning watery. The tang is there, but the slow dairy finish is gone. What you gain is the ability to eat a vast quantity and still stand up afterwards, plus a slight bump in protein.
What it costs you. You miss the creaminess on the lips and tongue. Yoghurt is sharper and lighter. It's not a butterfat hit, it's a tart swirl. The soup looks nearly the same and feels different by the time you are two spoonfuls in.
Sugar reduced by half
With less fat to balance the sweetness, too much sugar makes the whole thing taste like pudding. Cutting the sugar down lets the beetroot keep its earthy edge.
What it costs you. It's just less sweet. If you want the classic sugar hit, no need to apologise: add the extra spoon for yourself.
Optional cucumber increased for more crunch, dill increased for punch
Dropping the fat means you lose richness, so I make the herbs and veg work harder. It does the job of waking your mouth up a bit.
What it costs you. More freshness, less velvet. Not much of a loss unless you're married to tradition.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 129 | 86 |
| Protein | 3g | 5.5g |
| Fat | 6.1g | 0.4g |
| Saturated fat | 3.1g | 0.1g |
| Carbohydrate | 16.9g | 16g |
| Protein per 100 kcal | 2.3g | 6.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Jewish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk, sulphites.
The method is in the book
The original is silkier and feels like a treat. There's no way round that. The Greek yoghurt trick does the job, but you know at once it isn't the real deal. Still, if it's 30 degrees outside, you want cold, light, and sharp, not a dairy duvet. This version gets you halfway to tradition, and you can eat two bowls and keep your buttons done up. If you miss the cream, just use it and call it self-care.
The quantities and the method for this dish are in Authentic-ish Jewish, along with 52 more. It is not out yet. The swap kit is free in the meantime.