Solyanka is a hearty Russian soup renowned for its bold flavors of spiciness and tanginess. Originating in Russia, its name derives from the Russian word "sol" meaning salt, reflecting its reliance on pickled ingredients. Traditionally, solyanka combines various meats such as beef, pork, and sausages, along with pickles, olives, and sometimes capers or lemon for added zest. This amalgamation of flavors creates a robust and satisfying dish that has been enjoyed for centuries in Russian cuisine. With its rich history and complex flavor profile, solyanka remains a beloved culinary staple both in Russia and beyond.

Ingredients:

- 400g mixed meats (beef, pork, sausage), sliced or cubed

- 1 onion, chopped

- 2 cloves garlic, minced

- 2 tbsp tomato paste

- 3 large pickles, sliced

- 1/4 cup olives, sliced

- 1 tbsp capers (optional)

- 4 cups beef or chicken broth

- 2 bay leaves

- 1/2 tsp black pepper

- 1/4 tsp red pepper flakes (adjust to taste)

- 2 tbsp vegetable oil

- Salt to taste

- Sour cream and fresh dill for serving

Method:

1. Heat vegetable oil in a large pot over medium heat. Add onions and garlic, sauté until translucent.

2. Add mixed meats to the pot and brown them for about 5-7 minutes.

3. Stir in tomato paste and cook for another 2 minutes.

4. Pour in the broth, add bay leaves, black pepper, and red pepper flakes. Bring to a boil, then reduce heat and simmer for 15-20 minutes.

5. Add pickles, olives, and capers (if using). Simmer for an additional 5 minutes.

6. Taste and adjust seasoning with salt and more red pepper flakes if desired.

7. Serve hot, garnished with a dollop of sour cream and chopped fresh dill. Enjoy!

Nutrition Value:

1. Mixed Meats (beef, pork, sausage):

  - Calories: Varies depending on the cuts and types of meat used.

  - Carbohydrates: Negligible.

  - Protein: High protein content.

  - Fat: Varies depending on the cuts and types of meat used.

  - Sodium: Varies depending on seasoning.

  - Cholesterol: Varies depending on the types of meat used.

  - Nutritional Benefits: Excellent source of protein, iron, and various vitamins and minerals.

2. Onion:

  - Calories: Low.

  - Carbohydrates: Moderate.

  - Protein: Low.

  - Fat: Low.

  - Sodium: Low.

  - Cholesterol: None.

  - Nutritional Benefits: Rich in antioxidants, vitamin C, and dietary fiber.

3. Garlic:

  - Calories: Low.

  - Carbohydrates: Low.

  - Protein: Low.

  - Fat: Low.

  - Sodium: Low.

  - Cholesterol: None.

  - Nutritional Benefits: Contains allicin, a compound with medicinal properties, and is rich in vitamin C, vitamin B6, and manganese.

4. Tomato Paste:

  - Calories: Low.

  - Carbohydrates: Moderate.

  - Protein: Low.

  - Fat: Low.

  - Sodium: Moderate.

  - Cholesterol: None.

  - Nutritional Benefits: Good source of antioxidants, vitamins A and C, and lycopene.

5. Pickles:

  - Calories: Low.

  - Carbohydrates: Low.

  - Protein: Low.

  - Fat: Low.

  - Sodium: High.

  - Cholesterol: None.

  - Nutritional Benefits: Provides gut-friendly probiotics and some vitamins and minerals.

6. Olives:

  - Calories: Moderate.

  - Carbohydrates: Low.

  - Protein: Low.

  - Fat: High (mostly monounsaturated fats).

  - Sodium: Moderate.

  - Cholesterol: None.

  - Nutritional Benefits: Rich in healthy fats, antioxidants, and vitamin E.

7. Capers (optional):

  - Calories: Low.

  - Carbohydrates: Low.

  - Protein: Low.

  - Fat: Low.

  - Sodium: High.

  - Cholesterol: None.

  - Nutritional Benefits: Contains antioxidants and may have antibacterial properties.

8. Beef or Chicken Broth:

  - Calories: Low.

  - Carbohydrates: Low.

  - Protein: Low.

  - Fat: Low.

  - Sodium: Varies depending on preparation.

  - Cholesterol: Varies depending on preparation.

  - Nutritional Benefits: Provides hydration and may contain some vitamins and minerals.

9. Bay Leaves:

  - Calories: Negligible.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Negligible.

  - Cholesterol: None.

  - Nutritional Benefits: Contains antioxidants and may aid in digestion.

10. Black Pepper:

  - Calories: Negligible.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Low.

  - Cholesterol: None.

  - Nutritional Benefits: Contains piperine, a compound that may have antioxidant and anti-inflammatory properties.

11. Red Pepper Flakes:

  - Calories: Negligible.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Low.

  - Cholesterol: None.

  - Nutritional Benefits: Contains capsaicin, which may boost metabolism and reduce appetite.

12. Vegetable Oil:

  - Calories: High (due to fat content).

  - Carbohydrates: None.

  - Protein: None.

  - Fat: High (depends on type of oil).

  - Sodium: None.

  - Cholesterol: None.

  - Nutritional Benefits: Provides healthy fats and fat-soluble vitamins.

13. Salt:

  - Calories: None.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: None.

  - Sodium: High (depends on quantity used).

  - Cholesterol: None.

  - Nutritional Benefits: Essential for electrolyte balance and flavor enhancement in moderation.

14. Sour Cream:

  - Calories: High (due to fat content).

  - Carbohydrates: Low.

  - Protein: Low.

  - Fat: High.

  - Sodium: Low.

  - Cholesterol: High.

  - Nutritional Benefits: Contains calcium, phosphorus, and vitamins A and D.

15. Fresh Dill:

  - Calories: Negligible.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Negligible.

  - Cholesterol: None.

  - Nutritional Benefits: Good source of vitamin C, vitamin A, and minerals like calcium and manganese.