Recipes · Latvian · Soups and Broths
Frikadeļu Zupa (Latvian Meatball Soup)
One serving has 413 kcal and 24 g protein, and at least a fifth of a woman's daily need of cobalamin (70%), pyridoxine (61%), thiamin (56%), vitamin A (55%), zinc (53%) and selenium (52%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (655 g)
- Difficulty: Easy
- Contains: beef, dairy, egg, gluten, pork
Ingredients
- 50 g Beef, ground, 85% lean, raw
- 50 g Pork, ground, raw
- 10 g Breadcrumbs, dry
- 15 g Milk, whole
- 15 g Eggs, whole, raw
- 40 g Carrots, raw
- 100 g Potatoes, raw
- 20 g Onions, raw
- 4 g Dill, fresh
- 1 g Salt
- 0.2 g Black pepper
- 350 g Water
Method
- Soak the breadcrumbs in the milk for 5 minutes, then mix with the beef, pork, egg and a little of the salt and pepper.
- Roll the mixture into small meatballs.
- Bring the water to a simmer with the diced carrot, potato and onion, and cook for 10 minutes.
- Gently drop in the meatballs and simmer for 12-15 minutes until they float and are cooked through with no pink inside.
- Season with the remaining salt and pepper.
- Stir in the dill just before serving hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 413 kcal | 19% |
| Carbohydrates | 31.6 g | |
| Water | 574 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 24.2 g | 50% |
| Tryptophan | 0.23 g | |
| Threonine | 1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.9 g | |
| Methionine | 0.6 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.79 g | |
| Valine | 1.3 g | |
| Histidine | 0.79 g | |
| Fat | 20.8 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0.44 g | |
| Cholesterol | 127 mg | |
| Calcium | 108 mg | 11% |
| Copper | 0.28 mg | 31% |
| Iron | 3.5 mg | 19% |
| Magnesium | 62 mg | 20% |
| Manganese | 0.42 mg | 23% |
| Phosphorus | 312 mg | 45% |
| Potassium | 966 mg | 21% |
| Selenium | 28.4 µg | 52% |
| Sodium | 600 mg | |
| Zinc | 4.2 mg | 53% |
| Thiamin (vitamin B1) | 0.62 mg | 56% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.79 mg | 61% |
| Folate (vitamin B9) | 56.4 µg | 14% |
| Cobalamin (vitamin B12) | 1.7 µg | 70% |
| Choline | 95.1 mg | 22% |
| Vitamin A | 383 µg | 55% |
| Vitamin C | 27.3 mg | 36% |
| Vitamin D (D2 + D3) | 21.4 IU | 4% |
| Vitamin E | 0.54 mg | 4% |
| Vitamin K | 9.1 µg | 10% |
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
2.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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