Discover the rich flavors of Rye Flour Soup (Rudzu Milti Zupa), a traditional dish made with wholesome rye flour and often enhanced with savory mushrooms and onions. This hearty soup is perfect for a comforting meal. Learn how to make it step-by-step with our easy-to-follow recipe!

Ingredients:

- 1 cup rye flour

- 1 tablespoon olive oil or butter

- 1 medium onion, finely chopped

- 2 cups mushrooms, sliced (button or cremini)

- 4 cups vegetable or chicken broth

- 2 cloves garlic, minced

- 1 teaspoon dried thyme or dill

- Salt and pepper to taste

- 2 tablespoons sour cream (optional, for serving)

- Fresh parsley for garnish

Instructions:

Prepare the Base:

  - Heat olive oil or butter in a large pot over medium heat. Add the finely chopped onion and cook until translucent and softened, about 5 minutes.

Add Mushrooms:

  - Add the sliced mushrooms to the pot and cook until they release their juices and become tender, about 8 minutes.

Cook Garlic:

  - Stir in the minced garlic and cook for an additional minute until fragrant.

Add Rye Flour:

  - Sprinkle the rye flour over the mushroom mixture and cook, stirring constantly, for about 2 minutes to lightly toast the flour.

Add Broth:

  - Gradually add the vegetable or chicken broth, stirring continuously to avoid lumps. Bring the mixture to a boil.

Simmer:

  - Reduce the heat to low and let the soup simmer for 15-20 minutes, stirring occasionally, until it thickens to your desired consistency.

Season:

  - Stir in dried thyme or dill, and season with salt and pepper to taste.

Serve:

  - Ladle the soup into bowls. If desired, add a dollop of sour cream on top and garnish with fresh parsley.

Enjoy your delicious and comforting Rye Flour Soup, perfect for any time of the year!

Nutritional Values:

Rye Flour (1 cup):

- Calories: 450 kcal

- Protein: 12g

- Carbohydrates: 90g

- Fiber: 12g

- Fat: 2g

Benefits:

- Rich in fiber, aiding digestion and helping maintain a healthy weight.

- Provides essential vitamins and minerals such as B vitamins, iron, and magnesium.

- Has a lower glycemic index compared to wheat flour, which helps stabilize blood sugar levels.

Olive Oil or Butter (1 tablespoon):

Olive Oil:

 - Calories: 120 kcal

 - Fat: 14g (mostly monounsaturated)

Butter:

 - Calories: ~102 kcal

 - Fat: 11.5g (mostly saturated)

Benefits:

- Olive Oil: Rich in monounsaturated fats and antioxidants, supports heart health, reduces inflammation, and may help lower cholesterol levels.

- Butter: Provides fat-soluble vitamins like A, D, and E, though it is higher in saturated fats.

Onion (1 medium):

- Calories: 45 kcal

- Protein: 1g

- Carbohydrates: 11g

- Fiber: 2g

Benefits:

- Contains antioxidants such as quercetin and sulfur compounds with anti-inflammatory properties.

- Supports immune function and may help reduce the risk of chronic diseases.

Mushrooms (2 cups, sliced):

- Calories: 40 kcal

- Protein: 3g

- Carbohydrates: 6g

- Fiber: 2g

Benefits:

- Rich in B vitamins (especially riboflavin and niacin) and minerals like potassium and selenium.

- Contains antioxidants that support immune health and combat oxidative stress.

Vegetable or Chicken Broth (4 cups):

- Calories: 30-50 kcal (varies by brand and type)

- Protein: 2-4g

- Carbohydrates: 2-6g

Benefits:

- Provides hydration and electrolytes.

- Adds depth of flavor without many additional calories or fats.

Garlic (2 cloves):

- Calories: 9 kcal

- Protein: 0.4g

- Carbohydrates: 2g

- Fiber: 0.5g

Benefits:

- Contains allicin, which has antimicrobial and immune-boosting properties.

- May help lower blood pressure and cholesterol levels.

Dried Thyme or Dill (1 teaspoon):

- Calories: 2 kcal

- Protein: 0.1g

- Carbohydrates: 0.5g

- Fiber: 0.3g

Benefits:

- Both thyme and dill are rich in antioxidants and essential oils that support digestion and overall health.

- Enhances flavor with minimal calories.

Salt and Pepper:

- Salt (to taste): Sodium content varies based on quantity used. Excessive sodium can lead to high blood pressure, so use in moderation.

- Pepper: Minimal calories, adds flavor and potential antioxidant benefits.

Sour Cream (2 tablespoons, optional):

- Calories: 60 kcal

- Fat: 6g

- Protein: 1g

Benefits:

- Adds a creamy texture and tangy flavor. Provides some calcium and protein.

Fresh Parsley (for garnish):

- Calories: 5 kcal (per tablespoon)

- Protein: 0.5g

- Carbohydrates: 1g

Benefits:

- Rich in vitamins A, C, and K.

- Supports digestion and has anti-inflammatory properties.

This nutritional breakdown highlights the benefits of each ingredient in Rye Flour Soup, contributing to a healthy and balanced diet.