Kapusniak

Good nutritional profile

Ukrainian sauerkraut soup with pork, millet and potatoes.

Kapusniak — photo 1

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.

Low carb

Macronutrients Distribution

Protein: 2.9g (23.8%)
Fat: 4g (32.8%)
Carbs: 5.3g (43.4%)
Fiber: 1g

Basic Nutritional Info

NutrientValueDV
Protein2.9g5.2%
Fat4g5.7%
Carbs5.3g1.8%
Simple Sugars1.85gEstimate
Complex Carbs2.45gEstimate
Fiber1g4.0%
Water87g3.5%
Calories683.0%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
45

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.31g6.6%
Monounsaturated1.35g5.4%
Polyunsaturated0.87g6.7%
Omega-30.261gEstimate
Omega-60.609gEstimate
Trans0.04g2.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C3.26mg
Vitamin E0.38mg
Selenium3.46mcg

Vitamins

VitaminAmountUnitDV
vitamin A28.9mcg3.2%
vitamin B10.09mg7.5%
vitamin B20.051mg3.9%
vitamin B30.65mg4.1%
vitamin B60.088mg5.2%
vitamin B96.95mcg1.7%
vitamin B120.085mcg3.5%
vitamin C3.26mg3.6%
vitamin D0.183 (7 IU)mcg1.2%
vitamin E0.383mg2.6%
vitamin K3.52mcg2.9%

Minerals

MineralAmountUnitDV
calcium16.8mg1.7%
iron0.531mg3.0%
magnesium11.3mg2.8%
phosphorus44mg6.3%
potassium137mg5.3%
sodium245mg10.7%
zinc0.464mg4.2%
copper0.064mg7.1%
manganese0.099mg4.3%
selenium3.46mcg6.3%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 96mg13.7%180%
Isoleucine 125mg8.9%125%
Leucine 227mg8.3%112%
Lysine 220mg10.5%138%
Methionine 105mg10.0%137%
Phenylalanine 210mg12.0%154%
Threonine 123mg11.7%148%
Tryptophan 34mg12.1%155%
Valine 151mg8.3%113%

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Allergens

Dairy

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Soup Difficulty: Easy Servings: 8 Total: 110 min

Ingredients

  • Pork shoulder, cut into 2 cm pieces 400 g
  • Water 2 l
  • Sauerkraut, lightly squeezed 400 g
  • Millet, rinsed 80 g
  • Potatoes, peeled and diced 2-3 medium (400 g)
  • Onion, finely chopped 1 medium (120 g)
  • Carrot, grated 1 medium (100 g)
  • Sunflower oil 2 tbsp
  • Garlic, crushed 2 cloves (8 g)
  • Bay leaves and black pepper 2 leaves, a pinch
  • Salt to taste
  • Dill, chopped, to serve 15 g
  • Sour cream, to serve 150 g
Prep
20 min
Cook
90 min

Instructions

  1. 1

    Cover the pork with 2 l cold water, bring to a boil, skim and simmer partly covered for 50 minutes with the bay leaves.

  2. 2

    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.

  3. 3

    Meanwhile fry the onion and carrot in the sunflower oil for 5 minutes, add the sauerkraut and cook for 10 minutes more, stirring.

  4. 4

    Add the sauerkraut mixture to the soup and simmer for 15-20 minutes, until the millet and potatoes are soft.

  5. 5

    Season with salt and black pepper, taking the saltiness of the sauerkraut into account; add the garlic and remove the bay leaves.

  6. 6

    Turn off the heat and let the soup stand covered for 15 minutes.

  7. 7

    Serve hot with chopped dill and a spoonful of sour cream.