Vegan Raw Borscht: The Raw Beetroot Recipe in 10 Minutes

Imagine a ruby red raw borscht, ready in ten minutes, 100% vegan, packed with live enzymes and natural nitrates. At Biovie, we have been reinventing this great Slavic classic for over fifteen years — traditionally simmered for two hours with meat and cream — into a raw food version that preserves all the heat-sensitive nutrients of the raw beetroot. A living, vitamin-rich, detoxifying soup, enhanced by marine plasma that gives it its unique iodized aroma.

What is raw borscht and how does it differ from traditional borscht?

The borscht (or borscht) is a red beetroot soup emblematic of Ukraine, Poland, and Russia, classified as an intangible cultural heritage by UNESCO in 2022. The traditional recipe combines beets, cabbage, potatoes, meat (beef or pork), and smetana (sour cream), all simmered for 1.5 to 2 hours.

The vegan raw borscht, on the other hand, is prepared in a blender in less than ten minutes. No cooking, no meat, no dairy: a cold or warm soup (maximum 40°C) that retains all the vitality of its ingredients. It is a staple of living food and a fun way to incorporate raw beetroot into daily life.

The benefits of raw beetroot in this living soup

Raw beetroot concentrates compounds that prolonged cooking largely degrades: betalains (red pigments with antioxidant activity), folates (vitamin B9), vitamin C, betaine, and dietary nitrates. According to the nutritional composition table ANSES Ciqual, 100 g of raw red beetroot provides about 43 kcal, 2.8 g of fiber, 109 µg of folates (55% of the RDA), 325 mg of potassium, and 0.329 mg of manganese.

A meta-analysis published in the Journal of Nutrition (Siervo et al., 2013) showed that nitrate supplementation from beetroot contributes to the reduction of systolic blood pressure in adults. The review article by Clifford et al., 2015 (Nutrients) also concludes that betalains contribute to the body's antioxidant response. These data confirm the benefits of consuming raw beetroot rather than cooking it for a long time.

Why consume it raw rather than cooked?

Beyond 42°C, vitamin C, folates, and some plant enzymes degrade. The prolonged cooking of traditional borscht results in the loss of up to 70% of folates and nearly 50% of vitamin C. In its raw version, these micronutrients are fully preserved. This is the core belief of living food.

Ingredients — recipe for 5 bowls

Favor organic, local, and seasonal products. For 5 small bowls or 3 large servings:

• 3 cups of organic raw beetroot, peeled and cut into pieces (≈ 450 g)
• 1 cup of finely chopped kale
• 1 red onion, finely chopped (reserve half for garnish)
• 1 stalk of finely chopped celery
• 1/2 ripe avocado (for creaminess)
• 2 cups of pure water (or coconut water for a more exotic version)
• 1 tbsp of fresh lemon juice
• 1/2 tsp of fresh thyme
• 1 tbsp of marine plasma (isotonic)
• For garnish: fresh dill, sprouted seeds, a drizzle of first-press olive oil

Step-by-step preparation (10 minutes flat)

1. Wash and peel the raw beetroot, then cut it into 2 cm pieces.
2. In a bowl, mix the chopped celery stalk and half of the red onion. Chill in the fridge.
3. In the bowl of the high-speed blender, add the beetroot, kale, the other half of the onion, avocado, thyme, lemon, water, and marine plasma.
4. Blend for 60 to 90 seconds at high speed until you achieve a smooth yet slightly textured consistency.
5. Pour the mixture over the reserved celery and onion. Mix gently.
6. Serve immediately, garnished with fresh dill, sprouted seeds, and a drizzle of first-press olive oil.

Raw chef tips for a perfect borscht

• The blender makes all the difference: a high-performance blender (Vitamix, Omniblend, Blendtec) ensures a silky texture without hard fibers.
• Warm version: for winter evenings, run the blender for 2 to 3 minutes until the soup reaches 40°C — you keep the "raw" benefits while warming it up.
• Aromatic marinade: let it rest for 2 to 3 hours in the refrigerator before serving to intensify the flavors.
• "Green beginner" variation: replace 1/3 of the beetroot with cucumber if the earthy taste puts you off initially.
• Soften the earthiness: a hint of garlic, a crushed bay leaf, or a touch of fresh ginger perfectly balances the flavor profile.
• Want to go further? Discover our raw curry & coconut soup or our raw pumpkin soup.

Nutritional benefits — what science says

Several recent scientific publications document the effects of beetroot juice and pulp on cardiovascular health, physical performance, and oxidative stress:

• Blood Pressure: The meta-analysis by Siervo et al., 2013 showed an average decrease of 4.4 mmHg in systolic pressure after beet nitrate supplementation.
• Sports Endurance: According to Domínguez et al., 2017 (Nutrients), beet juice helps improve mitochondrial efficiency and athletes' endurance.
• Antioxidants: The review by Clifford et al., 2015 highlights the role of betalains in modulating oxidative stress.
• Marine Plasma: Isotonic, it provides nearly 90 minerals and trace elements in proportions close to those of the human internal environment, according to the historical work of René Quinton.

These data, to be interpreted within the context of a balanced diet, confirm that raw beetroot contributes to good cardiovascular health and the body's antioxidant defense (according to the studies cited above).

Precautions and Contraindications

Like any food concentrated in active micronutrients, raw beetroot requires some precautions:

• Oxalates: Beetroot contains about 1 mg/100 g. People with a history of oxalic kidney stones should limit their consumption and seek advice from their doctor.
• Betauria: The red coloration of urine and stools for 24 to 48 hours after consumption is harmless; it simply indicates the assimilation of betalain pigments.
• Anticoagulants (VKAs): Green cabbage is rich in vitamin K. If you are undergoing treatment, talk to your doctor.
• Antihypertensive Treatment: Natural nitrates can potentiate the hypotensive effect. Medical advice is recommended.
• Pregnant Women: Moderate consumption, especially raw; wash vegetables thoroughly.

FAQ — Your Questions About Raw Borscht

In practice: the opinion of Eric Viard, tropical agronomist engineer

"When I discovered raw cuisine over thirty years ago, borscht was one of the first recipes that truly reconciled me with the idea that a great gastronomic classic could be revisited in a living version, without losing anything — quite the opposite. This recipe has become a ritual in our home: ten minutes, a blender, and all the nutritional power of freshly picked beetroot in a colorful bowl. That's the spirit of Biovie: making health accessible, delicious, and immediate." — Eric Viard, founder of Biovie.

Updated: April 2026. Article validated by Éric Viard, founder of Biovie and ISTOM engineer, co-author of "Algues au quotidien" (Gallimard, 2024) — Best Cookbook in the World, Gourmand Cookbook Awards 2025, and Best Cookbook in France, National Culinary Academy 2025.

Disclaimer: The information presented in this article is provided for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before making any significant changes to your diet or supplementation. As part of a varied and balanced diet and a healthy lifestyle.

Find all our organic ingredients for living food on https://www.biovie.fr/en/