Iron Rich Soup Recipes

Many teenage girls experience iron deficiency or anemia due to rapid growth, menstruation (which causes blood loss), and sometimes inadequate dietary iron intake.

Overview

Red borscht, or Czerwony Barszcz in Polish, is a hearty soup originating from Eastern Europe, especially Ukraine, Poland, and Russia. Its signature deep red color comes from beets. It's a vegetable-heavy soup often made with beets, cabbage, carrots, and in Poland served with potatoes and boiled eggs. It's typically served hot with a spoon of sour cream (smietana), fresh dill, and sometimes  bread on the side. When I visit Poland, and red beets are in season, my grandma makes it at least once per week. In US I make it with my mom, it's our little taste of Poland, but also a great source of nutrients, especially iron.

Teens are growing fast, so they need nutrient-dense foods that support energy, brain function, bone health, immunity, and overall development—without being overly processed or junky. 

Nutritional Value

• Rich in folate (vitamin B9) — Crucial for cell growth, DNA synthesis, and brain development during adolescence.

• High in potassium, manganese, iron, and magnesium — Supports bone strength (important during growth spurts), muscle function, energy levels, and helps prevent fatigue or cramps from sports/activities.

• Good source of fiber — From beets, cabbage, carrots, and potatoes; aids digestion, keeps you full longer, and helps stabilize blood sugar (great for avoiding energy crashes or junk food cravings).

• Antioxidants and anti-inflammatory compounds (like betalains in beets) — Help fight inflammation, support heart health, and may improve athletic performance/endurance (useful for active teens).

• Vitamins A, C, and others — Boost immunity, skin health, and vision.

• Low in calories but filling — A big bowl feels satisfying as a meal without being heavy; it's a great way to get veggies in when teens might resist salads.

• Hydrating and warming — Perfect for colder months or post-workout recovery.

And Finally the Recipe!

Ingredients, Serves 6-8:

• 1 kg (about 2.2 lbs) fresh beets (ćwikłowe/red beets), peeled and grated (or 4–5 medium)

• 2 liters (8 cups) broth (vegetable, chicken, or beef from previous day—use what you have)

• 2–3 garlic cloves, minced or smashed

• 1 small onion, chopped (optional for extra flavor)

• 1–2 dried porcini mushrooms or a handful of other dried mushrooms (for umami—optional but very Polish)

• 2 bay leaves

• 3–4 whole allspice berries (ziele angielskie)

• 4–5 whole black peppercorns

• 1–2 tsp dried marjoram (majeranek—key Polish flavor!)

• Salt and pepper to taste

• 1–2 tsp sugar (to balance acidity)

• 2–4 tbsp lemon juice or white vinegar (or apple cider vinegar—for tang; adjust to taste)

• Optional: 1–2 tbsp butter or oil for sautéing; a splash of sour cream (18% śmietana) to stir in at the end for creamier version

Steps:

• If using dried mushrooms: Soak them in 1 cup hot water for 15–20 minutes. Strain (save liquid) and chop if needed.

• In a large pot, heat a bit of oil/butter if using. Sauté onion (if using) for 3 minutes, then add garlic for 1 minute.

• Add grated beets, bay leaves, allspice, peppercorns, marjoram, soaked mushrooms + their liquid, and the 2 liters broth/water.

• Bring to a boil, then reduce to a gentle simmer. Cover partially and cook 30–45 minutes until beets are very soft and the broth is deep red.

• Strain the soup through a fine sieve for a clearer barszcz (press lightly on solids for more color/flavor, but don't mash). Discard solids (or save some grated beets to add back for texture if you like it less clear).

• Return the clear/red broth to the pot. Season with salt, pepper, sugar, and lemon juice/vinegar—taste and adjust (it should be pleasantly tangy and slightly sweet).

• Simmer gently 5–10 more minutes to meld flavors.

• Serve hot! Pour into bowls or cups. Add boiled potatoes directly to the bowl, sprinkle with dill, and maybe a dollop of sour cream if you want it creamy. Add boiled eggs for some protein.