Recipes · Ukrainian · Soups and Broths
Zatiruha (Ukrainian Flour-Crumb Soup)
One serving has 564 kcal and 22 g protein, and at least a fifth of a woman's daily need of riboflavin (97%), cobalamin (85%), selenium (75%), phosphorus (65%), thiamin (58%) and calcium (48%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (522 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 400 g Milk, whole
- 55 g Flour, all-purpose
- 25 g Eggs, whole, raw
- 30 g Onions, raw
- 10 g Butter, unsalted
- 1.5 g Salt
Method
- Crack the egg into a bowl and add the flour, then rub the two together between your fingertips until the mixture forms small, dry, pea-sized crumbs.
- Peel and finely dice the onion. Melt half the butter in a saucepan over medium heat and cook the onion for 3-4 minutes until soft and golden.
- Pour in the milk and salt and bring to a gentle simmer over medium heat, stirring so it does not catch on the bottom.
- Sprinkle the flour crumbs into the simmering milk a little at a time, stirring constantly so they stay separate instead of clumping together.
- Simmer for 5-6 minutes, stirring often, until the crumbs are cooked through and the soup has thickened lightly.
- Stir in the remaining butter, ladle into a bowl and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 564 kcal | 27% |
| Carbohydrates | 64.2 g | |
| Water | 406 mL | |
| Fiber | 2 g | 7% |
| Protein | 21.8 g | 46% |
| Tryptophan | 0.28 g | |
| Threonine | 0.84 g | |
| Isoleucine | 1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.4 g | |
| Methionine | 0.53 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.94 g | |
| Valine | 1.3 g | |
| Histidine | 0.59 g | |
| Fat | 24.1 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 13.4 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 155 mg | |
| Calcium | 484 mg | 48% |
| Copper | 0.21 mg | 23% |
| Iron | 3.2 mg | 18% |
| Magnesium | 58.3 mg | 19% |
| Manganese | 0.44 mg | 24% |
| Phosphorus | 456 mg | 65% |
| Potassium | 668 mg | 14% |
| Selenium | 41.4 µg | 75% |
| Sodium | 792 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.64 mg | 58% |
| Riboflavin (vitamin B2) | 1.1 mg | 97% |
| Niacin (vitamin B3) | 3.7 mg | 26% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 43% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 138 µg | 35% |
| Cobalamin (vitamin B12) | 2 µg | 85% |
| Choline | 134 mg | 32% |
| Vitamin A | 292 µg | 42% |
| Vitamin C | 2.2 mg | 3% |
| Vitamin D (D2 + D3) | 225 IU | 37% |
| Vitamin E | 0.91 mg | 6% |
| Vitamin K | 2.3 µg | 3% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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