Solyanka
Moderate nutritional value
Russian sour and salty soup with mixed meats, pickles and olives.
Solyanka is a Russian soup of beef broth with several meats, such as boiled beef, ham, smoked sausage and frankfurters, cooked with onion, tomato paste, pickled cucumbers, olives and capers and served with lemon and sour cream. It supplies a good amount of protein, but the processed meats, pickles and olives make it high in fat and sodium. Taste it before adding any salt.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.5g | 9.8% |
| Fat | 6.2g | 8.9% |
| Carbs | 2.6g | 0.9% |
| Simple Sugars | 0.91g | Estimate |
| Complex Carbs | 1.69g | Estimate |
| Water | 84g | 3.4% |
| Calories | 88 | 3.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.76 | g | 8.8% |
| Monounsaturated | 2.5 | g | 10.0% |
| Polyunsaturated | 1.18 | g | 9.1% |
| Omega-3 | 0.354 | g | Estimate |
| Omega-6 | 0.826 | 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 | 1.47 | mg |
| Vitamin E | 0.58 | mg |
| Selenium | 4.31 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 9.17 | mcg | 1.0% |
| vitamin B1 | 0.075 | mg | 6.3% |
| vitamin B2 | 0.1 | mg | 7.7% |
| vitamin B3 | 1.22 | mg | 7.6% |
| vitamin B6 | 0.096 | mg | 5.6% |
| vitamin B9 | 4.76 | mcg | 1.2% |
| vitamin B12 | 0.32 | mcg | 13.3% |
| vitamin C | 1.47 | mg | 1.6% |
| vitamin D | 0.107 (4 IU) | mcg | 0.7% |
| vitamin E | 0.576 | mg | 3.8% |
| vitamin K | 2.23 | mcg | 1.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 26.2 | mg | 2.6% |
| iron | 0.617 | mg | 3.4% |
| magnesium | 10.9 | mg | 2.7% |
| phosphorus | 65.4 | mg | 9.3% |
| potassium | 191 | mg | 7.3% |
| sodium | 408 | mg | 17.7% |
| zinc | 0.807 | mg | 7.3% |
| copper | 0.066 | mg | 7.3% |
| manganese | 0.058 | mg | 2.5% |
| selenium | 4.31 | mcg | 7.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 162 | mg | 23.1% | 164% |
| Isoleucine | 224 | mg | 16.0% | 121% |
| Leucine | 394 | mg | 14.4% | 105% |
| Lysine | 429 | mg | 20.4% | 145% |
| Methionine | 182 | mg | 17.3% | 128% |
| Phenylalanine | 360 | mg | 20.6% | 142% |
| Threonine | 208 | mg | 19.8% | 135% |
| Tryptophan | 43 | mg | 15.4% | 105% |
| Valine | 250 | mg | 13.7% | 101% |
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Recipe
See full recipeIngredients
- Beef broth 1.5 L
- Boiled beef 200 g
- Smoked sausage 150 g
- Cooked ham 150 g
- Frankfurters 150 g
- Pickled cucumbers 200 g, plus 100 ml brine
- Onion 1 medium (150 g)
- Tomato paste 40 g
- Sunflower oil 2 tbsp
- Pitted green or black olives 100 g
- Capers 20 g
- Lemon 1/2, thinly sliced
- Sour cream 120 g
- Fresh dill 10 g
Instructions
- 1
Cut the beef, sausage, ham and frankfurters into thin strips, and the pickled cucumbers into thin sticks.
- 2
Heat the oil in a large pot and cook the chopped onion for 5 minutes, then stir in the tomato paste and cook for 2 minutes.
- 3
Add the meats and fry for 3 minutes, stirring.
- 4
Pour in the broth and bring to a boil. Add the pickles and the brine and simmer for 10 minutes.
- 5
Add the olives and capers and simmer for 5 minutes more; taste before adding any salt.
- 6
Take the pot off the heat, cover and let the soup stand for 10 minutes.
- 7
Serve each bowl with a slice of lemon, a spoonful of sour cream and chopped dill.