Recipes · Russian · Soups and Broths
Tyurya (Rye Bread and Onion Cold Soup)
One serving has 315 kcal and 7 g protein, and at least a fifth of a woman's daily need of selenium (45%), manganese (41%), thiamin (34%), vitamin E (30%), riboflavin (26%) and folate (26%). Ready in 20 minutes.
- Preparation: 20 min
- Makes: 1 serving (391 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 80 g Bread, rye, a day or two old
- 40 g Onions, raw
- 10 g Spring onions
- 0.5 g Salt
- 250 g Water, boiled and cooled
- 10 g Sunflower oil, unrefined
Method
- Cut the rye bread into small cubes, or tear it into pieces.
- Finely chop the onion and the spring onions.
- In a bowl, crush the onion with the salt using the back of a spoon until it softens and gives up its juice.
- Add the bread, pour over the cold water and the sunflower oil, and stir.
- Leave for 5-10 minutes for the bread to soak, then scatter over the spring onions and eat at once with a spoon.
- Tyurya was everyday peasant food in Russia, eaten in Lent and in the summer fields; unrefined sunflower oil gives it its flavour.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 315 kcal | 15% |
| Carbohydrates | 43.1 g | |
| Water | 324 mL | |
| Fiber | 5.6 g | 19% |
| Protein | 7.4 g | 15% |
| Tryptophan | 0.08 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.48 g | |
| Lysine | 0.21 g | |
| Methionine | 0.11 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.34 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.32 g | |
| Histidine | 0.15 g | |
| Fat | 12.7 g | |
| Monounsaturated | 3 g | |
| Polyunsaturated | 7.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.2 g | |
| Saturated | 1.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 82.4 mg | 8% |
| Copper | 0.2 mg | 22% |
| Iron | 2.5 mg | 14% |
| Magnesium | 40.5 mg | 13% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 115 mg | 16% |
| Potassium | 219 mg | 5% |
| Selenium | 25 µg | 45% |
| Sodium | 689 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.41 mg | 8% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 102 µg | 26% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 14.7 mg | 3% |
| Vitamin A | 5 µg | 1% |
| Vitamin C | 5.2 mg | 7% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.4 mg | 30% |
| Vitamin K | 22.4 µg | 25% |
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
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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