Lithuanian chilled beetroot soup (Šaltibarščiai)
Šaltibarščiai is a Lithuanian chilled soup made with cooked beetroot, natural kefir, cucumber, spring onion and dill, topped with boiled egg. Its striking pink colour and refreshing texture combine kefir cultures with beetroot fibre and complete protein from the egg, making a satisfying, nutritious dish.
At a glance
- Prep10 min
- Total10 min
- Servings4 servings
- DifficultyEasy
Allergens
- Dairy
- Egg
Who this recipe is for
A satisfying chilled soup with live cultures and high-quality protein. It suits weight-loss plans and anyone looking for colourful, refreshing summer recipes.
Ingredients
Quantities for 4 servings. Tick off what you already have.
Step by step
- Coarsely grate the cooked beetroot and peeled cucumber.
- Finely chop the spring onion (including the tender green part) and fresh dill.
- Pour the natural kefir into a large bowl or soup tureen and add the grated beetroot, cucumber, spring onion and chopped dill.
- Gently mix all the ingredients until the kefir takes on its characteristic even, deep pink colour.
- If it seems too thick, add a splash of cold water until it reaches the desired consistency.
- Season to taste with salt and freshly ground pepper.
- Refrigerate for at least one or two hours until completely chilled.
- Peel the boiled eggs, cut them in half and place half an egg on each individual serving just before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with lactose intolerance
Use lactose-free kefir or unsweetened, neutral-flavoured plant-based yoghurt.
For a vegan version
Leave out the boiled egg and add firm tofu cubes marinated with dill and black salt.
If you cannot find kefir
Replace it with equal parts full-fat natural yoghurt and milk or cold water.
What it provides
Kefir provides beneficial lactic acid bacteria and yeasts for the gut microbiota, as well as protein and calcium. Beetroot contains fibre, folate and antioxidant pigments (betalains). Half a boiled egg per person adds high-quality protein that helps prolong fullness without needing saturated fats or refined flour.
The dietitian's tip
Check that packaged cooked beetroot contains no added sugar or flavoured vinegar in its ingredients list. In Lithuania it is traditionally served with hot boiled potatoes; for a lighter meal, you can serve it on its own with the egg.
It fits into our weight-loss plan. Other chilled soups with dairy and vegetables: Bulgarian tarator and chilled pea and mint soup.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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