Learn to make Krupnik, a hearty Polish barley soup with veggies and savory meat, ideal for chilly days and sure to be a family favoriteyou can cook it in 1hrs !

Here's a recipe for Krupnik, a delicious Polish barley soup with vegetables and meat:

Ingredients:

  - 1 cup pearl barley

  - 1 onion, chopped

  - 2 carrots, diced

  - 2 celery stalks, diced

  - 1 leek, sliced

  - 2 cloves garlic, minced

  - 8 cups chicken or vegetable broth

  - 1 lb beef stew meat, cubed

  - 2 bay leaves

  - 1 tsp dried thyme

  - Salt and pepper, to taste

  - Chopped fresh parsley, for garnish

  - Sour cream, for serving (optional)

Instructions:

1- In a large pot, heat some oil over medium heat. Add the onion, carrots, celery, leek, and garlic. Cook until vegetables are softened, about 5 minutes.

2- Add the beef stew meat and cook until browned on all sides, about 5 minutes.

3- Add the pearl barley, chicken or vegetable broth, bay leaves, and thyme. Season with salt and pepper.

4- Bring the soup to a boil, then reduce heat to low and simmer, covered, for about 1 hour, or until the barley and meat are tender.

5- Remove the bay leaves and season the soup with more salt and pepper, if needed.

6- Serve hot, garnished with chopped parsley and a dollop of sour cream, if desired. Enjoy your hearty Krupnik soup!

Nutritional Values:

Here's the approximate nutritional information for the ingredients in the Krupnik soup recipe:

Pearl barley (1 cup):

  - Calories: 704

  - Carbohydrates: 151g

  - Protein: 23g

  - Fat: 2g

  - Fiber: 25g

benefits:

  - Rich in fiber, which aids digestion and helps maintain a healthy weight.

  - Contains vitamins and minerals like niacin, thiamine, iron, and magnesium.

  - May help lower cholesterol levels and reduce the risk of heart disease.

Onion (1 medium):

  - Calories: 44

  - Carbohydrates: 10g

  - Protein: 1g

  - Fat: 0g

  - Fiber: 2g

benefits:

  - Contains antioxidants that may reduce the risk of cancer and heart disease.

  - Has anti-inflammatory properties that may help with arthritis and other inflammatory conditions.

  - Contains prebiotic fibers that promote a healthy gut microbiome.

Carrots (2 medium):

  - Calories: 60

  - Carbohydrates: 14g

  - Protein: 1g

  - Fat: 0g

  - Fiber: 4g

benefits:

  - Rich in beta-carotene, which is converted to vitamin A in the body and is important for vision and immune function.

  - High in antioxidants, which may protect against cancer and cardiovascular disease.

  - Contains fiber, which aids digestion and helps maintain a healthy weight.

Celery (2 stalks):

  - Calories: 16

  - Carbohydrates: 3g

  - Protein: 1g

  - Fat: 0g

  - Fiber: 2g

benefits:

  - Low in calories but high in antioxidants and fiber.

  - Contains vitamins and minerals like vitamin K, vitamin C, and potassium.

  - May help lower inflammation and reduce the risk of chronic diseases like heart disease.

Leek (1 medium):

  - Calories: 54

  - Carbohydrates: 13g

  - Protein: 1g

  - Fat: 0g

  - Fiber: 1g

benefits:

  - Contains antioxidants like polyphenols, which may protect against chronic diseases.

  - High in vitamins A and K, which are important for eye health and bone health, respectively.

  - Contains prebiotic fibers that promote a healthy gut microbiome.

Garlic (2 cloves):

  - Calories: 8

  - Carbohydrates: 2g

  - Protein: 0g

  - Fat: 0g

  - Fiber: 0g

benefits:

  - Contains compounds like allicin, which has anti-inflammatory and antioxidant properties.

  - May help lower cholesterol levels and blood pressure, reducing the risk of heart disease.

  - Has antibacterial and antiviral properties, which may help fight infections.

Chicken or vegetable broth (8 cups):

  - Calories: 80

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Fiber: 0g

benefits:

  - Provides hydration and essential nutrients.

  - May help with digestion and support the immune system.

  - Can be a source of collagen, which is beneficial for skin, hair, and joint health.

Beef stew meat (1 lb):

  - Calories: 776

  - Carbohydrates: 0g

  - Protein: 96g

  - Fat: 43g

  - Fiber: 0g

benefits:

  - Rich in protein, which is essential for muscle growth and repair.

  - Contains iron, zinc, and B vitamins, which are important for overall health and energy production.

  - May help maintain healthy blood sugar levels and promote satiety.

Bay leaves (2 leaves):

  - Calories: 5

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Fiber: 0g

benefits:

  - Contains vitamins A, C, and B6, as well as minerals like iron and potassium.

  - Has antimicrobial properties and may aid in digestion.

  - Contains antioxidants that may help protect against chronic diseases.

Dried thyme (1 tsp):

  - Calories: 3

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Fiber: 0g

benefits:

  - Rich in antioxidants, which may help reduce inflammation and lower the risk of chronic diseases.

  - Contains vitamins C and A, which are important for immune function and vision, respectively.

  - Has antibacterial properties and may help improve respiratory health.

Please note that these values are approximate and can vary based on factors such as brand, cooking methods, and specific ingredients used.