Recipes · Estonian · Stews
Mulgikapsad (Sauerkraut and Pork Stew)
One serving has 490 kcal and 26 g protein, and at least a fifth of a woman's daily need of thiamin (98%), selenium (76%), pyridoxine (57%), zinc (54%), phosphorus (46%) and niacin (44%). Ready in 105 minutes.
- Preparation: 10 min
- Cooking: 95 min
- Makes: 1 serving (488 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: gluten, pork
Ingredients
- 130 g Pork shoulder, raw
- 150 g Sauerkraut
- 20 g Barley, pearl
- 30 g Onions, raw
- 0.2 g Bay leaves
- 0.2 g Black pepper
- 150 g Water
- 8 g Vegetable oil
Method
- Brown the diced pork in the oil in a heavy pot, then add the chopped onion and cook for 5 minutes.
- Add the sauerkraut, pearl barley, bay leaf, pepper and water.
- Bring to a simmer, cover, and cook gently for about 1.5 hours, stirring occasionally and topping up water as needed, until the pork is tender and the barley is cooked.
- Uncover for the last 15 minutes if the stew needs to reduce and thicken.
- Serve hot in bowls; it tastes even better the day after making.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 490 kcal | 23% |
| Carbohydrates | 25 g | |
| Water | 401 mL | |
| Fiber | 8.1 g | 27% |
| Protein | 26.1 g | 54% |
| Tryptophan | 0.32 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2 g | |
| Lysine | 2.1 g | |
| Methionine | 0.63 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.84 g | |
| Valine | 1.4 g | |
| Histidine | 0.93 g | |
| Fat | 31.9 g | |
| Monounsaturated | 12.3 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.3 g | |
| Saturated | 9.4 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 92.3 mg | |
| Calcium | 84.3 mg | 8% |
| Copper | 0.37 mg | 41% |
| Iron | 4.2 mg | 24% |
| Magnesium | 63.8 mg | 21% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 320 mg | 46% |
| Potassium | 751 mg | 16% |
| Selenium | 41.8 µg | 76% |
| Sodium | 1,085 mg | |
| Zinc | 4.3 mg | 54% |
| Thiamin (vitamin B1) | 1.1 mg | 98% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 6.2 mg | 44% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.74 mg | 57% |
| Folate (vitamin B9) | 53.2 µg | 13% |
| Cobalamin (vitamin B12) | 0.96 µg | 40% |
| Choline | 104 mg | 24% |
| Vitamin A | 5 µg | 1% |
| Vitamin C | 25.3 mg | 34% |
| Vitamin D (D2 + D3) | 91 IU | 15% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 35.1 µg | 39% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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