Recipes · Russian · Soups and Broths
Solyanka (Sour Mixed-Meat Soup)
One serving has 345 kcal and 21 g protein, and at least a fifth of a woman's daily need of cobalamin (90%), zinc (63%), selenium (44%), niacin (38%), phosphorus (33%) and pyridoxine (31%). Ready in 100 minutes.
- Preparation: 20 min
- Cooking: 80 min
- Makes: 1 serving (445 g)
- Difficulty: Medium
- Diets: Gluten-free, Low carb
- Contains: beef, celery, dairy, pork
Ingredients
- 60 g Beef chuck, raw
- 25 g Kielbasa
- 20 g Ham, cooked
- 150 g Beef broth
- 20 g Pickles, dill
- 10 g Olives, black
- 10 g Tomato paste
- 20 g Onions, raw
- 8 g Lemons, raw
- 5 g Butter, unsalted
- 2 g Dill, fresh
- 15 g Sour cream
- 100 g Water
Method
- Simmer the beef in the broth for about 1 hour until tender, skimming any foam; lift out and dice it, then return it to the pot.
- Slice the kielbasa and dice the ham; add both to the pot and simmer for 10 minutes to let their flavour infuse the broth.
- Finely chop the onion and sauté it in the butter for 4-5 minutes until soft, then stir in the tomato paste and cook 1 minute more; add to the pot.
- Dice the pickles and add them along with the olives; simmer for 10 minutes so the sour, salty flavours meld.
- Ladle into bowls, top each with a slice of lemon and a spoon of sour cream, and scatter with the dill.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 345 kcal | 16% |
| Carbohydrates | 8.1 g | |
| Water | 385 mL | |
| Fiber | 1.6 g | 6% |
| Protein | 20.6 g | 43% |
| Tryptophan | 0.2 g | |
| Threonine | 0.77 g | |
| Isoleucine | 0.76 g | |
| Leucine | 1.4 g | |
| Lysine | 1.5 g | |
| Methionine | 0.47 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.69 g | |
| Tyrosine | 0.6 g | |
| Valine | 0.84 g | |
| Histidine | 0.58 g | |
| Fat | 26.1 g | |
| Monounsaturated | 10.8 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 10.5 g | |
| Trans-Fats | 0.68 g | |
| Cholesterol | 85.8 mg | |
| Calcium | 81 mg | 8% |
| Copper | 0.17 mg | 19% |
| Iron | 3.1 mg | 17% |
| Magnesium | 34.6 mg | 11% |
| Manganese | 0.25 mg | 14% |
| Phosphorus | 234 mg | 33% |
| Potassium | 591 mg | 13% |
| Selenium | 24 µg | 44% |
| Sodium | 1,251 mg | |
| Zinc | 5 mg | 63% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 0.82 mg | 16% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 18 µg | 4% |
| Cobalamin (vitamin B12) | 2.2 µg | 90% |
| Choline | 80 mg | 19% |
| Vitamin A | 75.5 µg | 11% |
| Vitamin C | 15.9 mg | 21% |
| Vitamin D (D2 + D3) | 16.3 IU | 3% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 6.4 µg | 7% |
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
2.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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