Kholodnyk
Good nutritional profile
Cold Ukrainian beet soup on kefir with cucumber, egg and dill.
Kholodnyk is a cold Ukrainian summer soup: beets are simmered with lemon juice, and the chilled pink broth is mixed with kefir, cucumbers, chopped hard-boiled eggs, green onions and dill. A 370 g bowl has about 160 kcal, 9 g of protein and 7 g of fat, and about 215 mg of calcium, mostly from the kefir; its 12 g of sugars come mostly from the kefir and beets. A boiled potato on the side makes it a full meal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.5g | 4.5% |
| Fat | 1.9g | 2.7% |
| Carbs | 4g | 1.3% |
| Simple Sugars | 1.4g | Estimate |
| Complex Carbs | 2g | Estimate |
| Fiber | 0.6g | 2.4% |
| Water | 90g | 3.6% |
| Calories | 43 | 1.9% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.83 | g | 4.1% |
| Monounsaturated | 0.57 | g | 2.3% |
| Polyunsaturated | 0.18 | g | 1.4% |
| Omega-3 | 0.054 | g | Estimate |
| DHA | 3 | mg | 0.3% |
| Omega-6 | 0.126 | g | Estimate |
| Trans | 0 | g | 0.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.07 | mg |
| Vitamin E | 0.14 | mg |
| Selenium | 3.95 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 30.2 | mcg | 3.4% |
| vitamin B1 | 0.032 | mg | 2.7% |
| vitamin B2 | 0.121 | mg | 9.3% |
| vitamin B3 | 0.119 | mg | 0.7% |
| vitamin B6 | 0.039 | mg | 2.3% |
| vitamin B9 | 20.5 | mcg | 5.1% |
| vitamin B12 | 0.269 | mcg | 11.2% |
| vitamin C | 2.07 | mg | 2.3% |
| vitamin D | 0.199 (8 IU) | mcg | 1.3% |
| vitamin E | 0.142 | mg | 0.9% |
| vitamin K | 8.41 | mcg | 7.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 57.7 | mg | 5.8% |
| iron | 0.341 | mg | 1.9% |
| magnesium | 11 | mg | 2.8% |
| phosphorus | 58.5 | mg | 8.4% |
| potassium | 144 | mg | 5.5% |
| sodium | 235 | mg | 10.2% |
| zinc | 0.328 | mg | 3.0% |
| copper | 0.031 | mg | 3.4% |
| manganese | 0.077 | mg | 3.3% |
| selenium | 3.95 | mcg | 7.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 63 | mg | 9.0% | 145% |
| Isoleucine | 124 | mg | 8.9% | 152% |
| Leucine | 208 | mg | 7.6% | 125% |
| Lysine | 182 | mg | 8.7% | 140% |
| Methionine | 97 | mg | 9.2% | 155% |
| Phenylalanine | 228 | mg | 13.0% | 205% |
| Threonine | 106 | mg | 10.1% | 156% |
| Tryptophan | 31 | mg | 11.1% | 173% |
| Valine | 148 | mg | 8.1% | 136% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- Beets, peeled and cut into thin strips 3 medium (400 g)
- Water 600 ml
- Lemon juice 2 tbsp (30 ml)
- Sugar 1 tsp
- Kefir, 2.5% fat 1 l
- Cucumbers, diced 2 medium (300 g)
- Eggs, hard-boiled, chopped 4 large (200 g)
- Green onions, chopped 50 g
- Dill, chopped 20 g
- Salt to taste
Instructions
- 1
Put the beet strips in a pot with 600 ml of water, the lemon juice and sugar, bring to a boil and simmer covered for 15 minutes until tender.
- 2
Take the pot off the heat and let the beets cool in their liquid, then chill for at least 1 hour.
- 3
Hard-boil the eggs for 10 minutes, cool them in cold water, peel and chop; keep 1-2 halves for garnish if you like.
- 4
Dice the cucumbers and chop the green onions and dill; rub the green onions with a pinch of salt to release their juice.
- 5
Pour the chilled kefir into the beet broth, stirring, until evenly pink.
- 6
Add the cucumbers, eggs, green onions and dill, season with salt and a little more lemon juice to taste.
- 7
Chill for 30 minutes and serve cold, with a boiled potato on the side if you like.