Good nutritional profile
Ukrainian sauerkraut soup with pork, millet and potatoes.
Kapusniak is a Ukrainian sauerkraut soup: pork shoulder is simmered into a broth with millet and potatoes, then sauerkraut fried with onion and carrot goes in, and the soup is served with dill and sour cream. A 380 g bowl has about 260 kcal, 11 g of protein, 15 g of fat and 4 g of fiber, with about 930 mg of sodium, a good part of it from the sauerkraut. Rinsing very salty sauerkraut lowers the sodium.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.9g | 5.2% |
| Fat | 4g | 5.7% |
| Carbs | 5.3g | 1.8% |
| Simple Sugars | 1.85g | Estimate |
| Complex Carbs | 2.45g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 87g | 3.5% |
| Calories | 68 | 3.0% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.31 | g | 6.6% |
| Monounsaturated | 1.35 | g | 5.4% |
| Polyunsaturated | 0.87 | g | 6.7% |
| Omega-3 | 0.261 | g | Estimate |
| Omega-6 | 0.609 | g | Estimate |
| Trans | 0.04 | g | 2.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.26 | mg |
| Vitamin E | 0.38 | mg |
| Selenium | 3.46 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 28.9 | mcg | 3.2% |
| vitamin B1 | 0.09 | mg | 7.5% |
| vitamin B2 | 0.051 | mg | 3.9% |
| vitamin B3 | 0.65 | mg | 4.1% |
| vitamin B6 | 0.088 | mg | 5.2% |
| vitamin B9 | 6.95 | mcg | 1.7% |
| vitamin B12 | 0.085 | mcg | 3.5% |
| vitamin C | 3.26 | mg | 3.6% |
| vitamin D | 0.183 (7 IU) | mcg | 1.2% |
| vitamin E | 0.383 | mg | 2.6% |
| vitamin K | 3.52 | mcg | 2.9% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16.8 | mg | 1.7% |
| iron | 0.531 | mg | 3.0% |
| magnesium | 11.3 | mg | 2.8% |
| phosphorus | 44 | mg | 6.3% |
| potassium | 137 | mg | 5.3% |
| sodium | 245 | mg | 10.7% |
| zinc | 0.464 | mg | 4.2% |
| copper | 0.064 | mg | 7.1% |
| manganese | 0.099 | mg | 4.3% |
| selenium | 3.46 | mcg | 6.3% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 96 | mg | 13.7% | 180% |
| Isoleucine | 125 | mg | 8.9% | 125% |
| Leucine | 227 | mg | 8.3% | 112% |
| Lysine | 220 | mg | 10.5% | 138% |
| Methionine | 105 | mg | 10.0% | 137% |
| Phenylalanine | 210 | mg | 12.0% | 154% |
| Threonine | 123 | mg | 11.7% | 148% |
| Tryptophan | 34 | mg | 12.1% | 155% |
| Valine | 151 | mg | 8.3% | 113% |
Values per 100 g
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Cover the pork with 2 l cold water, bring to a boil, skim and simmer partly covered for 50 minutes with the bay leaves.
Rinse the millet in hot water several times until the water runs clear, then add it to the pot together with the potatoes and cook for 10 minutes.
Meanwhile fry the onion and carrot in the sunflower oil for 5 minutes, add the sauerkraut and cook for 10 minutes more, stirring.
Add the sauerkraut mixture to the soup and simmer for 15-20 minutes, until the millet and potatoes are soft.
Season with salt and black pepper, taking the saltiness of the sauerkraut into account; add the garlic and remove the bay leaves.
Turn off the heat and let the soup stand covered for 15 minutes.
Serve hot with chopped dill and a spoonful of sour cream.