Indulge in the authentic flavors of Estonia with this traditional dish, Hapukapsasupp. This hearty soup, also known as sauerkraut soup, is a staple of Estonian cuisine, beloved for its robust and tangy taste. Made with fermented cabbage, potatoes, carrots, and often accompanied by pork or sausage, this soup offers a delightful combination of savory and sour notes that will tantalize your taste buds. Whether enjoyed as a comforting meal on a cold winter's day or as a refreshing dish during the summer months, Estonian Hapukapsasupp is sure to leave you craving for more of its unique Baltic charm.

Here's a traditional recipe for Estonian Hapukapsasupp:

Ingredients:

• 500g sauerkraut (canned or fresh)
• 300g pork shoulder, diced
• 2 large potatoes, peeled and cubed
• 2 carrots, peeled and diced
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 bay leaf
• 4 cups chicken or vegetable broth
• 2 cups water
• 2 tablespoons vegetable oil
• Salt and pepper to taste
• Sour cream for serving
• Fresh parsley, chopped (optional, for garnish)

Instructions:

1- Heat vegetable oil in a large pot over medium heat. Add diced pork shoulder and brown it on all sides, about 5-7 minutes.

2- Once the pork is browned, add chopped onion and minced garlic to the pot. Sauté until the onions are translucent and fragrant, about 3-4 minutes.

3- Stir in the diced carrots and cubed potatoes. Cook for another 5 minutes, stirring occasionally.

4- Add the sauerkraut (drained if using canned) to the pot. Pour in the chicken or vegetable broth and water. Stir well to combine.

5- Add the bay leaf to the pot and season with salt and pepper to taste. Bring the soup to a simmer.

6- Once simmering, reduce the heat to low, cover the pot, and let the soup cook for about 30-40 minutes, or until the vegetables are tender and the flavors have melded together.

7- Taste the soup and adjust seasoning if necessary. If the soup is too tangy, you can add a bit of sugar to balance the flavors.

8- Once cooked, remove the bay leaf from the soup. Serve hot, garnished with a dollop of sour cream and chopped fresh parsley, if desired.

9- Enjoy your authentic Estonian Hapukapsasupp with some crusty bread on the side!

This hearty and flavorful sauerkraut soup will surely warm you up and leave you wanting more of its comforting goodness.

Nutritional Values:

Here's an approximate nutritional breakdown for the main ingredients used in Estonian Hapukapsasupp:

Sauerkraut (500g):

• Calories: 70 kcal
• Carbohydrates: 14g
• Fiber: 7g
• Protein: 3g
• Fat: 0g
• Sodium: 2,400mg (varies depending on brand and preparation method)

benefits:

• Rich in probiotics, which support gut health and digestion.
• High in vitamin C, which boosts the immune system and promotes skin health.
• Contains fiber, aiding in digestion and promoting satiety.

Pork shoulder (300g):

• Calories: 600 kcal
• Carbohydrates: 0g
• Protein: 60g
• Fat: 40g
• Sodium: 150mg

benefits:

• Excellent source of protein, essential for muscle growth and repair.
• Provides important vitamins and minerals like iron, zinc, and B vitamins.
• Contains healthy fats that provide energy and support cell function.

Potatoes (2 large):

• Calories: 330 kcal
• Carbohydrates: 77g
• Fiber: 8g
• Protein: 9g
• Fat: 0g
• Sodium: 20mg

benefits:

• Good source of complex carbohydrates, providing sustained energy.
• High in potassium, which helps regulate blood pressure and muscle function.
• Contains vitamin C, B vitamins, and fiber, supporting overall health and digestion.

Carrots (2 medium):

• Calories: 50 kcal
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 1g
• Fat: 0g
• Sodium: 100mg

benefits:

• Rich in beta-carotene, a precursor to vitamin A, which supports vision health and immune function.
• High in antioxidants, which help reduce inflammation and protect against chronic diseases.
• Contains fiber, promoting digestive health and regularity.

Onion (1 medium):

• Calories: 45 kcal
• Carbohydrates: 11g
• Fiber: 2g
• Protein: 1g
• Fat: 0g
• Sodium: 5mg

benefits:

• Good source of antioxidants, particularly quercetin, which may have anti-inflammatory and heart-protective effects.
• Contains sulfur compounds that may help lower blood pressure and improve heart health.
• Provides vitamin C and fiber, supporting immune function and digestion.

Garlic (2 cloves):

• Calories: 10 kcal
• Carbohydrates: 2g
• Fiber: 0g
• Protein: 0g
• Fat: 0g
• Sodium: 0mg

benefits:

• Known for its potent medicinal properties, including antibacterial, antiviral, and antifungal effects.
• Contains allicin, a compound with antioxidant properties that may help reduce the risk of chronic diseases.
• Supports heart health by lowering cholesterol and blood pressure.

Chicken or vegetable broth (4 cups):

• Calories: Approximately 40 kcal per cup (160 kcal for 4 cups)
• Nutritional values may vary depending on whether it's homemade or store-bought.

benefits:

• Hydrating and comforting, providing essential fluids to maintain hydration.
• Contains electrolytes like sodium and potassium, helping replenish lost minerals.
• Provides a base of flavor for soups and stews without adding excessive calories.

Vegetable oil (2 tablespoons):

• Calories: 240 kcal
• Total Fat: 28g
• Saturated Fat: 2g
• Sodium: 0mg
• Total Carbohydrates: 0g
• Protein: 0g

benefits:

• Source of healthy fats, including monounsaturated and polyunsaturated fats, which support heart health.
• Contains vitamin E, an antioxidant that helps protect cells from damage.
• Adds richness and depth of flavor to dishes without saturating them with unhealthy fats.

Please note that these values are approximate and may vary based on factors such as specific brands, cooking methods, and ingredient preparation. Additionally, the nutritional values do not include optional garnishes like sour cream or parsley.