Belarusian Zhurek is a traditional sour soup known for its hearty and comforting qualities. Originating from Belarus, this soup is perfect for chilly winter days. Its distinct sour flavor comes from fermented rye flour, adding both tang and rich texture. Zhurek features a blend of vegetables, meat, and spices, making it a nutritious and filling dish.
Deeply rooted in Belarusian cuisine, Zhurek is valued for its warming properties during harsh winters. Traditionally made with fermented rye flour, it highlights the role of rye in Eastern European diets, often enjoyed with dark rye bread and butter.
Ingredients:
1. 1 cup fermented rye flour
2. 1 onion, chopped
3. 2 cloves garlic, minced
4. 1 carrot, chopped
5. 2 potatoes, peeled and cubed
6. 1 cup mushrooms, sliced
7. 2 cups cooked meat (pork, beef, or chicken)
8. 1 bay leaf
9. 1 teaspoon dried thyme
10. 4 cups water
11. Salt and pepper to taste
12. Sour cream (optional)
13. Chopped fresh parsley for garnish
Method:
1. In a large pot, sauté the onion, garlic, and carrot until softened.
2. Add the mushrooms and cook for a few more minutes.
3. Incorporate the cooked meat, bay leaf, and thyme into the pot.
4. In a separate bowl, blend the fermented rye flour with 2 cups of water until smooth.
5. Pour the rye flour mixture into the pot and stir well.
6. Add the remaining 2 cups of water and mix thoroughly.
7. Introduce the cubed potatoes, bring the soup to a boil, then reduce the heat and simmer for about 30 minutes, or until the potatoes are tender.
8. Remove the bay leaf, season with salt and pepper to taste.
9. Serve hot, optionally topped with a dollop of sour cream and garnished with chopped parsley.
Note:
Fermented rye flour can be sourced from specialty food stores or online. If unavailable, you can create your own by mixing equal parts rye flour and warm water, then letting it sit in a warm place for a few days to ferment.
Nutrition Value:
1. 1 cup fermented rye flour
- Calories: 400
- Carbohydrates: 85 g
- Protein: 10 g
- Fat: 2 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: B vitamins (especially B1, B2, B6)
- Minerals: Iron, magnesium, phosphorus, potassium
- Nutritional Benefit: Fermented rye flour is rich in dietary fiber, which aids digestion and supports gut health. It also provides essential minerals and B vitamins that contribute to overall energy metabolism and red blood cell formation.
2. 1 onion, chopped
- Calories: 45
- Carbohydrates: 11 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, B vitamins (B6, folate)
- Minerals: Calcium, potassium, magnesium
- Nutritional Benefit: Onions are a good source of antioxidants and vitamins that boost the immune system and support heart health. They also have anti-inflammatory properties and can help regulate blood sugar levels.
3. 2 cloves garlic, minced
- Calories: 8
- Carbohydrates: 2 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, B vitamins (B6, B1)
- Minerals: Manganese, calcium, potassium
- Nutritional Benefit: Garlic is known for its potential to boost the immune system, reduce blood pressure, and have anti-inflammatory effects. It also contains antioxidants that help protect cells from damage.
4. 1 carrot, chopped
- Calories: 25
- Carbohydrates: 6 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 42 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A (beta-carotene), Vitamin K, Vitamin C
- Minerals: Potassium, calcium, magnesium
- Nutritional Benefit: Carrots are high in beta-carotene, which supports vision and immune function. They also provide dietary fiber and essential vitamins that contribute to overall health.
5. 2 potatoes, peeled and cubed
- Calories: 170
- Carbohydrates: 40 g
- Protein: 4 g
- Fat: 0 g
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Potassium, magnesium
- Nutritional Benefit: Potatoes are a good source of complex carbohydrates and dietary fiber. They provide essential vitamins and minerals that support energy production and cardiovascular health.
6. 1 cup mushrooms, sliced
- Calories: 15
- Carbohydrates: 2 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin D, B vitamins (riboflavin, niacin)
- Minerals: Selenium, potassium, copper
- Nutritional Benefit: Mushrooms are low in calories and a good source of antioxidants and vitamins that support immune health and bone strength. They also contain minerals that help with metabolism and overall well-being.
7. 2 cups cooked meat (pork, beef, or chicken)
- Calories: 400 (varies by type)
- Carbohydrates: 0 g
- Protein: 40 g
- Fat: 20 g (varies by type)
- Sodium: 80 mg (varies by type)
- Cholesterol: 90 mg (varies by type)
- Vitamins: B vitamins (especially B12)
- Minerals: Iron, zinc, phosphorus
- Nutritional Benefit: Cooked meat is a rich source of high-quality protein and essential nutrients like iron and zinc, which are important for muscle maintenance, energy, and immune function.
8. 1 bay leaf
- Calories: 5
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, Vitamin C
- Minerals: Calcium, iron, magnesium
- Nutritional Benefit: Bay leaves contain antioxidants and can aid in digestion. They also contribute a subtle flavor to the soup and provide small amounts of essential vitamins and minerals.
9. 1 teaspoon dried thyme
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Iron, calcium, manganese
- Nutritional Benefit: Thyme is rich in antioxidants and has antimicrobial properties. It supports immune function and contributes to overall digestive health.
10. 4 cups water
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Water is essential for hydration, helps regulate body temperature, and supports all bodily functions.
11. Salt and pepper to taste
- Calories: Varies (negligible in small quantities)
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: Varies with amount used
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Sodium (salt)
- Nutritional Benefit: Salt enhances flavor, while pepper adds a mild heat. Both can help balance flavors in the soup but should be used in moderation.
12. Sour cream (optional)
- Calories: 30 (per tablespoon)
- Carbohydrates: 1 g
- Protein: 1 g
- Fat: 3 g
- Sodium: 10 mg
- Cholesterol: 15 mg
- Vitamins: Vitamin A, Vitamin D
- Minerals: Calcium, phosphorus
- Nutritional Benefit: Sour cream adds a creamy texture and tangy flavor to the soup. It provides calcium and vitamins that support bone health.
13. Chopped fresh parsley for garnish
- Calories: 5 (per tablespoon)
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin A, Vitamin K
- Minerals: Iron, calcium
- Nutritional Benefit: Parsley adds a fresh flavor and color to the dish. It is rich in vitamins and antioxidants, which support overall health and can help improve digestion.
Comments