Shchi, a staple of Russian cuisine, is a hearty cabbage soup often made with meat and sour cream. Its roots trace back centuries, with variations reflecting regional tastes and seasonal ingredients. This enduring dish symbolizes Russian resilience and resourcefulness through its simple yet satisfying preparation.

Ingredients:

- 1 head of cabbage, shredded

- 1 onion, diced

- 2 carrots, grated

- 2 potatoes, diced

- 1 lb (450g) meat (beef, pork, or chicken), diced

- 6 cups (1.5 liters) broth or water

- Salt and pepper to taste

- Sour cream for serving

Method:

  - In a large pot, sauté the diced onion and grated carrots until softened.

  - Add the diced meat and cook until browned.

  - Stir in the shredded cabbage and diced potatoes.

  - Pour in the broth or water and bring to a boil.

  - Reduce heat, cover, and simmer for about 30 minutes or until vegetables are tender.

  - Season with salt and pepper to taste.

  - Serve hot with a dollop of sour cream on top. Enjoy!

Nutrition Value:

Cabbage (1 head, shredded):

  - Calories: Approximately 227

  - Carbohydrates: About 54 grams

  - Protein: Roughly 13 grams

  - Fat: Less than 1 gram

  - Sodium: Around 70 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Rich in vitamin C, vitamin K, vitamin B6, and folate

  - Minerals: Contains calcium, potassium, and manganese

Benefit: Cabbage is low in calories but high in fiber, vitamins, and minerals. It's particularly known for its antioxidant properties and potential anti-inflammatory effects.

Onion (1, diced):

  - Calories: Approximately 44

  - Carbohydrates: About 10 grams

  - Protein: Roughly 1 gram

  - Fat: Less than 1 gram

  - Sodium: Around 3 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains vitamin C, vitamin B6, and folate

  - Minerals: Rich in potassium and manganese

Benefit: Onions are low in calories and a good source of antioxidants, particularly quercetin. They also contain compounds that may have anti-inflammatory and anti-bacterial properties.

Carrots (2, grated):

  - Calories: Approximately 104

  - Carbohydrates: About 25 grams

  - Protein: Roughly 2 grams

  - Fat: Less than 1 gram

  - Sodium: Around 88 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: High in vitamin A, vitamin C, and vitamin K1

  - Minerals: Contains potassium and small amounts of other minerals like calcium and magnesium

Benefit: Carrots are well-known for their high vitamin A content, which is essential for vision health. They're also rich in antioxidants, particularly beta-carotene, which may reduce the risk of certain diseases.

4. Potatoes (2, diced):

  - Calories: Approximately 322

  - Carbohydrates: About 74 grams

  - Protein: Roughly 7 grams

  - Fat: Less than 1 gram

  - Sodium: Around 21 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: High in vitamin C, vitamin B6, and potassium

  - Minerals: Contains magnesium, phosphorus, and small amounts of other minerals

Benefit: Potatoes are a good source of energy due to their carbohydrate content. They also provide important vitamins and minerals, including vitamin C for immune function and potassium for heart health.

Meat (1 lb, diced - beef, pork, or chicken):

   - Calories: Approximately 732

   - Carbohydrates: 0 grams

   - Protein: Roughly 98 grams

   - Fat: About 34 grams

   - Sodium: Around 250 milligrams

   - Cholesterol: Around 321 milligrams

   - Vitamins: Contains vitamin B12, vitamin B6, and niacin

   - Minerals: Rich in iron, zinc, and selenium

Benefit: Meat is an excellent source of high-quality protein and essential nutrients like iron and zinc. It provides amino acids necessary for building and repairing tissues in the body.

Broth or Water (6 cups, 1.5 liters):

  - If using store-bought broth, the nutritional content will vary depending on the brand and type (e.g., chicken, beef, vegetable). Homemade broth typically contains fewer calories and less sodium.

  - Water has no calories and is essential for hydration and various bodily functions.

Salt and Pepper (to taste):

  - Salt should be used sparingly to control sodium intake. Excess sodium consumption may increase the risk of high blood pressure and other health issues.

  - Pepper adds flavor without additional calories or significant nutritional value.

Sour Cream (for serving):

  - Calories: Approximately 23 per tablespoon

  - Carbohydrates: About 1 gram

  - Protein: Roughly 0.5 grams

  - Fat: About 2 grams

  - Sodium: Around 6 milligrams

  - Cholesterol: About 6 milligrams

  - Vitamins: Contains small amounts of vitamin A and vitamin D

  - Minerals: Contains small amounts of calcium and potassium

Benefit: Sour cream adds richness and creaminess to dishes but should be consumed in moderation due to its fat and calorie content. It also provides small amounts of certain vitamins and minerals.