Shchi
Good nutritional profile
Russian cabbage soup in beef broth with potato and carrot.
Shchi is a Russian soup of fresh cabbage or sauerkraut simmered in beef broth with potato, carrot, onion and a little tomato, served with sour cream and dill. It is low in calories and carbohydrate, and a bowl gives about 14 g of protein, mostly from the beef. The sauerkraut version is tangier and saltier; with either kind, one spoonful of sour cream per bowl keeps the fat moderate.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4g | 7.1% |
| Fat | 3g | 4.3% |
| Carbs | 4.9g | 1.6% |
| Simple Sugars | 1.72g | Estimate |
| Complex Carbs | 2.19g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 87g | 3.5% |
| Calories | 62 | 2.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.95 | g | 4.8% |
| Monounsaturated | 0.94 | g | 3.8% |
| Polyunsaturated | 0.71 | g | 5.5% |
| Omega-3 | 0.213 | g | Estimate |
| Omega-6 | 0.497 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
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 | 6.52 | mg |
| Vitamin E | 0.51 | mg |
| Selenium | 3.03 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 34.3 | mcg | 3.8% |
| vitamin B1 | 0.034 | mg | 2.8% |
| vitamin B2 | 0.046 | mg | 3.5% |
| vitamin B3 | 0.771 | mg | 4.8% |
| vitamin B6 | 0.112 | mg | 6.6% |
| vitamin B9 | 9.9 | mcg | 2.5% |
| vitamin B12 | 0.341 | mcg | 14.2% |
| vitamin C | 6.52 | mg | 7.2% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.512 | mg | 3.4% |
| vitamin K | 13.4 | mcg | 11.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 18.5 | mg | 1.8% |
| iron | 0.604 | mg | 3.4% |
| magnesium | 11.1 | mg | 2.8% |
| phosphorus | 52.2 | mg | 7.5% |
| potassium | 181 | mg | 7.0% |
| sodium | 299 | mg | 13.0% |
| zinc | 0.812 | mg | 7.4% |
| copper | 0.041 | mg | 4.6% |
| manganese | 0.083 | mg | 3.6% |
| selenium | 3.03 | mcg | 5.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 126 | mg | 18.0% | 175% |
| Isoleucine | 171 | mg | 12.2% | 127% |
| Leucine | 293 | mg | 10.7% | 107% |
| Lysine | 309 | mg | 14.7% | 143% |
| Methionine | 139 | mg | 13.2% | 134% |
| Phenylalanine | 281 | mg | 16.1% | 152% |
| Threonine | 171 | mg | 16.3% | 152% |
| Tryptophan | 44 | mg | 15.7% | 148% |
| Valine | 191 | mg | 10.5% | 106% |
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Recipe
See full recipeIngredients
- Beef brisket 450 g
- Water 1.4 L
- White cabbage 500 g
- Potatoes 3 medium (400 g)
- Carrot 1 medium (100 g)
- Onion 1 medium (150 g)
- Tomato paste 2 tbsp
- Sunflower oil 2 tbsp
- Garlic 2 cloves
- Bay leaves 2
- Fresh dill 15 g
- Sour cream 120 g
- Salt and black pepper to taste
Instructions
- 1
Put the beef in a large pot with the water, bring to a boil and skim off the foam.
- 2
Add the bay leaves and simmer, partly covered, for 90 minutes, until the beef is tender.
- 3
Lift out the beef, cut it into pieces and return it to the broth.
- 4
Add the shredded cabbage and diced potatoes and simmer for 15 minutes.
- 5
Meanwhile, fry the chopped onion and grated carrot in the oil for 7 minutes, then stir in the tomato paste for 2 minutes.
- 6
Add the fried vegetables and crushed garlic to the pot, simmer for 10 minutes and season with salt and pepper.
- 7
Stir in the chopped dill and serve each bowl with a spoonful of sour cream.