Discover the comforting flavors of Latvian cuisine with this hearty Kāpostu Zupa recipe. This traditional cabbage soup is a staple in Latvian kitchens, featuring tender cabbage, savory meat, and hearty potatoes. Perfect for a nourishing meal, this recipe offers a taste of Latvia’s rich culinary heritage.

Ingredients:

- 1 medium head of cabbage, shredded

- 1 large onion, chopped

- 2 cloves garlic, minced

- 2 large carrots, sliced

- 2 medium potatoes, diced

- 1 lb (450g) pork or beef, cut into cubes

- 6 cups beef or vegetable broth

- 1 bay leaf

- 2 tablespoons vegetable oil

- 1 tablespoon tomato paste

- Salt and pepper to taste

- Fresh dill for garnish (optional)

Instructions:

Prepare the Ingredients:

  - Shred the cabbage, chop the onion, mince the garlic, slice the carrots, and dice the potatoes. Cut the meat into cubes.

Cook the Meat:

  - In a large pot, heat the vegetable oil over medium heat. Add the meat and cook until browned on all sides.

Sauté Vegetables:

  - Add the chopped onion and minced garlic to the pot with the meat. Sauté until the onion is translucent and fragrant.

Add Vegetables and Broth:

  - Stir in the tomato paste and cook for another minute. Add the shredded cabbage, sliced carrots, and diced potatoes to the pot. Pour in the broth and add the bay leaf.

Simmer:

  - Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for about 45 minutes, or until the vegetables and meat are tender.

Season and Serve:

  - Season with salt and pepper to taste. Remove the bay leaf. Garnish with fresh dill if desired. Serve hot and enjoy!

Tips:

- For a richer flavor, use homemade broth.

- This soup can be made in advance and tastes even better the next day.

Enjoy this classic Latvian dish, perfect for warming up on a cold day!

Nutritional Values:

Cabbage:

 - Calories: 25 

 - Protein: 1.3g 

 - Carbohydrates: 5.8g 

 - Fiber: 2.5g 

 - Vitamin C: 36.6mg 

 - Vitamin K: 76mcg

Benefits:

 - Rich in vitamins, especially vitamin C for immune support and vitamin K for bone health.

 - High in fiber, which aids in digestion and supports a healthy gut.

Onion:

 - Calories: 40 

 - Protein: 1.1g 

 - Carbohydrates: 9.3g 

 - Fiber: 1.7g 

 - Vitamin C: 7.4mg 

 - Folate: 19mcg

Benefits:

 - Contains antioxidants such as quercetin that reduce inflammation and protect cells.

 - May help lower cholesterol levels and improve heart health.

Garlic:

 - Calories: 149 

 - Protein: 6.4g 

 - Carbohydrates: 33.1g 

 - Fiber: 2.1g 

 - Vitamin C: 31.2mg 

 - Vitamin B6: 1.7mg

Benefits:

 - Boosts the immune system and has antimicrobial properties.

 - Helps reduce blood pressure and cholesterol levels.

Carrots:

 - Calories: 41 

 - Protein: 0.9g 

 - Carbohydrates: 9.6g 

 - Fiber: 2.8g 

 - Vitamin A: 835mcg 

 - Vitamin K: 13.2mcg

Benefits:

 - High in beta-carotene, which supports vision health.

 - Contains antioxidants that protect the body from oxidative stress.

Potatoes:

 - Calories: 77 

 - Protein: 2.0g 

 - Carbohydrates: 17.6g 

 - Fiber: 2.2g 

 - Vitamin C: 19.7mg 

 - Potassium: 425mg

Benefits:

 - Provides a good source of carbohydrates for energy.

 - High in fiber, which supports digestive health.

Pork/Beef:

 - Calories: 143 (pork) / 250 (beef) 

 - Protein: 21.0g (pork) / 26.0g (beef) 

 - Fat: 4.0g (pork) / 15.0g (beef) 

 - Iron: 0.9mg (pork) / 2.6mg (beef)

Benefits:

 - Provides high-quality protein essential for muscle repair and growth.

 - Beef is a good source of heme iron, important for blood health.

Beef/Vegetable Broth:

 - Calories: 15 (beef broth) / 5 (vegetable broth) 

 - Sodium: 300mg (beef broth) / 600mg (vegetable broth)

Benefits:

 - Helps keep you hydrated and adds flavor to the soup.

 - Provides essential minerals depending on the broth type.

Bay Leaf:

 - Calories: 313 

 - Carbohydrates: 75g 

 - Fiber: 26g 

 - Vitamin C: 13.4mg

Benefits:

 - Aids in digestion and can alleviate symptoms of indigestion.

 - Contains antioxidants that protect against oxidative stress.

This information provides a comprehensive look at the nutritional content and benefits of each ingredient in the soup.