Rassolnik

Good nutritional profile

Russian beef broth soup with pickles, pearl barley and potatoes.

Rassolnik — photo 1

Rassolnik is a Russian soup of beef broth with pearl barley, potatoes, carrot, onion and grated brined pickles, soured with a little pickle brine and served with sour cream and dill. A 350 g bowl has about 210 kcal and 11 g of protein, but the pickles, brine and salt bring its sodium to about 940 mg. Adding the brine a spoonful at a time and tasting before salting keeps it lower.

Low carb

Macronutrients Distribution

Protein: 3.2g (27.6%)
Fat: 3g (25.9%)
Carbs: 5.4g (46.6%)
Fiber: 0.9g

Basic Nutritional Info

NutrientValueDV
Protein3.2g5.7%
Fat3g4.3%
Carbs5.4g1.8%
Simple Sugars1.89gEstimate
Complex Carbs2.61gEstimate
Fiber0.9g3.6%
Water88g3.5%
Calories602.7%

Glycemic Index

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

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.08g5.4%
Monounsaturated0.95g3.8%
Polyunsaturated0.58g4.5%
Omega-30.174gEstimate
Omega-60.406gEstimate
Trans0.1g5.0%

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 C2.34mg
Vitamin E0.32mg
Selenium3.97mcg

Vitamins

VitaminAmountUnitDV
vitamin A33.4mcg3.7%
vitamin B10.025mg2.1%
vitamin B20.038mg2.9%
vitamin B30.884mg5.5%
vitamin B60.1mg5.9%
vitamin B94.25mcg1.1%
vitamin B120.192mcg8.0%
vitamin C2.34mg2.6%
vitamin D0.011 (0 IU)mcg0.1%
vitamin E0.324mg2.2%
vitamin K3.16mcg2.6%

Minerals

MineralAmountUnitDV
calcium18.3mg1.8%
iron0.483mg2.7%
magnesium10.4mg2.6%
phosphorus46.2mg6.6%
potassium141mg5.4%
sodium270mg11.7%
zinc0.742mg6.7%
copper0.047mg5.2%
manganese0.076mg3.3%
selenium3.97mcg7.2%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 96mg13.7%163%
Isoleucine 134mg9.6%121%
Leucine 246mg9.0%110%
Lysine 257mg12.2%146%
Methionine 122mg11.6%144%
Phenylalanine 237mg13.5%157%
Threonine 140mg13.3%152%
Tryptophan 37mg13.2%152%
Valine 150mg8.2%102%

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Values per 100 g

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Allergens

GlutenDairy

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Soup Difficulty: Medium Servings: 8 Total: 160 min

Ingredients

  • Beef brisket or shank, bone-in 500 g
  • Water 1.8 L
  • Pearl barley 70 g
  • Potatoes 2 medium (400 g)
  • Brined dill pickles 3 medium (200 g)
  • Pickle brine 120 ml
  • Onion 1 small (100 g)
  • Carrot 1 medium (100 g)
  • Sunflower oil 1.5 tbsp (20 g)
  • Bay leaves and black peppercorns 2 leaves, 5 peppercorns
  • Salt 1.5 tsp (9 g)
  • Sour cream, to serve 160 g
  • Fresh dill, chopped 10 g
Prep
25 min
Cook
135 min

Instructions

  1. 1

    Cover the beef with the cold water, bring to a boil, skim and simmer partly covered for 1.5 hours; rinse the barley and soak it in cold water meanwhile.

  2. 2

    Lift out the beef, cut the meat off the bone into small pieces and return it to the broth.

  3. 3

    Drain the barley, add it to the broth and simmer for 20 minutes.

  4. 4

    Add the diced potatoes and cook for 10 minutes, while you fry the chopped onion and grated carrot in the oil for 7 minutes.

  5. 5

    Add the grated pickles and the fried vegetables to the pot and simmer for 10 minutes.

  6. 6

    Pour in the brine, add the bay leaves, peppercorns and salt to taste, and simmer 5 minutes more.

  7. 7

    Let stand for 10 minutes and serve with sour cream and dill.