Recipes · Polish · Soups and Broths
Zalewajka
One serving has 362 kcal and 13 g protein, and at least a fifth of a woman's daily need of pyridoxine (48%), manganese (39%), selenium (36%), phosphorus (35%), copper (30%) and choline (27%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (545 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: egg, gluten, pork, sulphite
Ingredients
- 15 g Flour, rye
- 300 g Water
- 120 g Potatoes, russet, raw
- 50 g Kielbasa
- 20 g Onions, raw
- 4 g Garlic, raw
- 10 g Vinegar, cider
- 0.5 g Salt
- 25 g Eggs, whole, raw
Method
- Boil the egg for 9 minutes, cool, peel and set aside.
- Whisk the rye flour with a little of the water until smooth, then stir it into the remaining water.
- Peel and dice the potato and add it to the pot with the diced onion; simmer for 12-15 minutes until tender.
- Slice the sausage and add it along with the garlic; simmer for 8-10 minutes more to heat through and blend the flavors.
- Stir in the vinegar to sour the soup and season with the salt, tasting as you go.
- Halve the boiled egg and place it in the bowl before ladling the soup over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 362 kcal | 17% |
| Carbohydrates | 38.3 g | |
| Water | 471 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 13.2 g | 28% |
| Tryptophan | 0.12 g | |
| Threonine | 0.4 g | |
| Isoleucine | 0.44 g | |
| Leucine | 0.8 g | |
| Lysine | 0.67 g | |
| Methionine | 0.25 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.46 g | |
| Tyrosine | 0.32 g | |
| Valine | 0.54 g | |
| Histidine | 0.28 g | |
| Fat | 17.6 g | |
| Monounsaturated | 7 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 5.7 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 124 mg | |
| Calcium | 66.9 mg | 7% |
| Copper | 0.27 mg | 30% |
| Iron | 2.4 mg | 13% |
| Magnesium | 53.6 mg | 17% |
| Manganese | 0.7 mg | 39% |
| Phosphorus | 246 mg | 35% |
| Potassium | 752 mg | 16% |
| Selenium | 19.8 µg | 36% |
| Sodium | 714 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 3.1 mg | 23% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.62 mg | 48% |
| Folate (vitamin B9) | 38.1 µg | 10% |
| Cobalamin (vitamin B12) | 0.56 µg | 23% |
| Choline | 113 mg | 27% |
| Vitamin A | 44 µg | 6% |
| Vitamin C | 19.1 mg | 25% |
| Vitamin D (D2 + D3) | 35.5 IU | 6% |
| Vitamin E | 0.71 mg | 5% |
| Vitamin K | 3.4 µg | 4% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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