Low Sodium Solyanka Soup

Discover the bold and tangy flavors of Low Sodium Solyanka Soup, a lightened-up twist on the classic Russian dish that's perfect for anyone seeking a heart-healthy option without compromising on taste. Made with tender shredded chicken, an array of vibrant vegetables, and the irresistible punch of dill pickles and pickle juice, this soup delivers a rich, savory depth while keeping sodium levels in check. A splash of apple cider vinegar adds a crisp tang, balancing the robust flavors of unsalted tomato paste and vegetable broth. Garnished with creamy sour cream, fresh dill, and a zingy lemon wedge, this comforting, one-pot meal is ideal for both weeknight dinners and special occasions. Ready in just over an hour, this low sodium solyanka is proof that dietary needs and bold culinary traditions can coexist deliciously.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 300 grams boneless chicken breast
• 1 medium, diced carrot
• 1 medium, finely chopped onion
• 2 minced garlic cloves
• 2 medium, diced potatoes
• 1 medium, chopped red bell pepper
• 3 tablespoons unsalted tomato paste
• 6 cups unsalted vegetable broth
• 2 tablespoons apple cider vinegar
• 3 medium, diced dill pickles
• 1 cup pickle juice
• 1 whole bay leaf
• 5 whole black peppercorns
• 2 tablespoons unsalted butter
• 1 cut into wedges lemon
• 1 bunch, finely chopped fresh dill
• 0.5 cup, for garnish sour cream

Directions

Step 1

Begin by heating the unsalted butter in a large pot over medium heat. Add the chopped onions and minced garlic, sautéing for about 3-4 minutes until they become translucent.

Step 2

Add the diced carrot and cook for another 2 minutes, followed by the diced potatoes, chopped red bell pepper, and tomato paste. Stir well to coat the vegetables with the tomato paste.

Step 3

Pour in the unsalted vegetable broth and bring the mixture to a gentle simmer.

Step 4

Carefully add the boneless chicken breast to the pot along with the bay leaf and black peppercorns. Simmer for 20 minutes or until the chicken is cooked through.

Step 5

Remove the cooked chicken breast from the pot, shred it using two forks, and return it to the soup.

Step 6

Stir in the diced dill pickles, pickle juice, and apple cider vinegar. Continue to simmer for another 10 minutes.

Step 7

Taste the soup and adjust the seasoning with a little more pickle juice or black pepper if needed, keeping it low sodium.

Step 8

To serve, ladle the solyanka into bowls, garnishing each with a tablespoon of sour cream, a sprinkle of fresh dill, and a lemon wedge on the side.

Nutrition Facts

Serving size	(3034.5g)

Amount per serving	% Daily Value*
Calories	1541.4

Total Fat 60.1g	0%
Saturated Fat 32.2g	0%
Polyunsaturated Fat 1.5g
Cholesterol 377.5mg	0%
Sodium 4292.7mg	0%
Total Carbohydrate 155.4g	0%
Dietary Fiber 19.4g	0%
Total Sugars 41.8g
Protein 106.6g	0%

Vitamin D 0IU	0%
Calcium 568.9mg	0%
Iron 13.6mg	0%
Potassium 4970.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.0%

Protein: 26.8%

Carbs: 39.1%