Kids Recipe Challenge winning recipe – 2nd place!
Category: School day lunch, grades 4-6
Adrian, from Stoney Creek, says that this soup reminds him of his grandma.
This soup is best served the next day, packed in a thermos for lunch. Serve it up with whole grain or rye bread and a glass of milk.
Preparation Time: 20 minutes
Cooking Time: 35 minutes
Serves: 2.75 L or 11 cups
Serving size: 1 cup (250 mL)
- Chopping the vegetables offers up a chunky soup. Adrian’s grandmother likes to julienne her vegetables, which means to cut the vegetables into thin matchstick pieces. With the help of an adult you can prepare the vegetables just like his grandmother.
- Substitute 500 mL (2 cups) of bagged coleslaw mix for the cabbage.
- Put leftovers away within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 74°C (165°F). Discard uneaten leftovers after they have been reheated.
Ingredients
|
| Onion |
1 |
| Garlic |
2 cloves |
| Celery stalks |
2 |
| Green cabbage |
2 cups (500 mL) |
| Lemon juice |
2 tbsp (30 mL) |
| Beets |
3 large (about 500 g/1 lb) |
| Carrots |
3 |
| Vegetable oil |
1 Tbsp (15 mL) |
| Water or sodium reduced vegetable broth |
6 cups (1.5 L)
|
| Tomato juice |
2 cups (500 mL)
|
| Can navy beans, drained and rinsed |
14 oz (398 mL)
|
| Dried dill weed (or 15 mL/1Tbsp fresh dill) |
1 tsp (5 mL)
|
| Salt |
1/2 tsp (2 mL)
|
| Pepper |
1/4 tsp (1 mL)
|
| Sour cream |
1 Tbsp (15 mL)
|
Directions
- Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.
- Gently rinse onion, garlic, celery and green cabbage under cool running water. Scrub the beets and carrots with a clean vegetable brush under cool running water.
- Chop the onion and mince the garlic; set aside. Peel and chop the beets and carrots; set aside.
- In a large soup pot, heat oil over medium heat and cook onions and garlic for about 3 minutes or until softened.
- Add beets, carrots and water and bring to a boil. Reduce heat and simmer for about 10 minutes or until beets are almost tender.
- Meanwhile, dice the celery and shred the cabbage; set aside.
- After the 10 minutes, add cabbage and celery and simmer for about 15 minutes or until vegetables are tender.
- Add tomato juice, beans and lemon juice and cook, stirring for about 5 minutes or until heated through.
- Stir in dill, salt and pepper.
- Swirl about 15 mL (1 Tbsp) of light sour cream in each bowl of soup when serving to help cool the soup and create a cool pink colour.
Nutrition Information per serving (1 cup/250 mL):
Calories: 119 kcal
Protein: 7 g
Fat: 3 g
Carbohydrate: 19 g
Fibre: 5 g
Sodium: 301 mg
Calcium: 53 mg
Iron: 2 mg
Last Update – March 22, 2024