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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Soft words butter no parsnips but they won't harden the heart of the cabbage either."
-Irish Proverb

The refrigerator light goes on...

A colleague gave me some cabbage from their garden the other day, and when my wife proposed that I make a variation of this soup, I was skeptical. The ingredients seem so odd, so old-worldly. This is in fact a traditional Polish soup, and as with many traditional foods, there are endless variations. I like this one with the split peas to make it very hearty.

I thought that sauerkraut had a lot of sodium and it does, sort of. There's about 160 mg of sodium in 2 tablespoons, but that would be OK as a seasoning. Sausage is not that much of a problem and if you are careful, it's easy to find kielbasa with about 150 mg of sodium per ounce. Like the sauerkraut, the sausage, sliced thinly, will also add lots of flavor and saltiness. All of this combines with the sweetness of the onions and cabbage as well as the creaminess of the split peas to make a great soup.


 

Kapusta

Servings = 8 | Serving size =about 2 1/2 cups

Cooking Time = 150 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes great leftovers, and like most soups is better the second day.

12 cups water (divided)
1 lb dried split peas
2 tsp olive oil
14 ounces smoked sausage (kielbasa)
1 large onion (diced)
3 medium ribs celery (diced)
1 cup sauerkraut
2 cups no salt added vegetable stock
2 bay leaves
1/2 medium head cabbage (very thinly sliced)
fresh ground black pepper (to taste)

Polish Kapusta Recipe
Place 8 cups water in a medium sauce pan over high heat.

Add the split peas and reduce the heat to a simmer.

Cook the peas, stirring occasionally, for one hour.

Drain and set aside.

Place the olive oil in a large stock pot over medium high heat.

Slice the sausage lengthwise. Then slice the halves lengthwise again, into quarters. Slice the quarters crosswise about 1/4 inch thick.

Add the sausage to the pan and cook for about 5 minutes, stirring frequently.

Add the onions and celery and continue cooking for about five minutes, stirring frequently.

Add the split peas, sauerkraut, vegetable stock, bay leaves, cabbage, pepper, and 4 cups of water.

Reduce the heat and simmer for 75 minutes. Stir occasionally.

Serve.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 8

.

Amount Per Serving

Calories 481 Calories from Fat 132
% Daily Value
Total Fat 15g 22%
    Saturated Fat 3g 11%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 106mg 35%
Sodium 520mg 22%
Total Carbohydrates 60g 18%
    Dietary Fiber 24g 80%
    Sugars 10g
Protein 32g
Vitamin A 21% Vitamin C 63%
Calcium 13% Iron 29%
Vitamin K 88 mcg Potassium 1300 mg
Magnesium 136 mg