Russian cabbage soup, also known as shchi, is a traditional Russian soup made with cabbage and a variety of nutrient-rich vegetables. The soup is an especially good way to incorporate cabbage into your diet. According to Dr. Janice Stuff at Baylor College of Medicine, two daily servings of cabbage or similar cruciferous vegetables may reduce the risk of certain cancers by nearly 50 percent. Russian cabbage soup is rich, satisfying and naturally healthy.
Making the Stock
Russian cabbage soup is often made with beef stock, but chicken or turkey broth is easily substituted. To make stock, place beef bones or chicken or turkey carcasses in a large soup pot. Cover the bones with water. For a meatier soup, add a beef brisket or stew meat to the stock. For an easier version of stock, use canned beef or chicken broth, which is available in low-fat and low-sodium varieties. A small can of tomato paste or tomato sauce creates a stronger tomato flavor
Flavoring the Stock
White vinegar and a small amount of vinegar or lemon juice added to the simmering stock gives Russian cabbage soup a sweet, tangy flavor. Additionally, season the stock with peppercorns, bay leaves, paprika, salt and a dash of cayenne pepper or red pepper flakes. Omit the salt if you eat a low-sodium diet. Cover the pot and simmer the stock until the flavors are blended--about three or four hours. If you added meat, simmer until the meat is done and no pink remains.
Vegetables
A variety of fresh vegetables are incorporated into Russian cabbage soup. Wash cabbage, potatoes, carrots, celery, leeks and tomatoes. Pull off the outer leaves from the cabbage and and cut out the core. Shred the cabbage. Cut potatoes and carrots into matchstick shapes. Chop celery into small pieces and slice leeks into thin slices. Tomatoes should be diced. Skim fat from the hot stock if you used meat, then add the vegetables. Simmer the soup for 10 to 15 minutes.
Garlic and Onion
To prepare onion and garlic for Russian cabbage soup, heat a small amount of olive oil or vegetable oil in a small skillet. Add chopped onion, then cook, stirring often, until the onion is tender and golden brown--10 to 15 minutes. Add a finely minced garlic clove and continue to cook for one more minute. Add the sauteed garlic and onion to the soup.
Cooking and Chilling
The flavor of Russian cabbage soup is improved if the soup is cooked, chilled, then reheated the following day. Simmer the soup for about 30 minutes, then let the soup cool to room temperature. Place the cooled soup in the refrigerator overnight.
Serving
If fat congeals on the top of the chilled soup, remove it with a metal spoon. Reheat the soup, then ladle it into soup bowls. Top the hot Russian cabbage soup with a dollop of sour cream or, for a healthier topping, use plain yogurt. According to specialists at Ohio State University Department of Nutrition and Dietetics, fat-free or low-fat yogurt is a viable substitute for sour cream, containing lower levels of cholesterol, fat and calories. If desired, garnish the soup with a sprig of fresh parsley, then serve immediately.
References
- Baylor College of Medicine; Cabbage-Family Vegetables May Reduce Cancer Risk; 2003
- Russian Soup for Kiwis; Cabbage Soup, Shchi; 2005
- Los Angeles Times; Recipe: Russian Cabbage Soup; 2011
- Illinois State University; Russian Cabbage Soup Recipe; April 2011
- Ohio State University Medical Center Department of Nutrition and Dietetic; Yogurt Facts; February 2008
- Michigan State University Extension; Beef, Chicken or Turkey Stock (Broth); August 1999
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