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Light Okroshka (Cold Summer Soup)

Low in calories and delicious — just over 60 kcal per bowl! On hot summer days, the last thing you want is to stand over a hot stove, and you're not all that hungry anyway. That's why cold soups become a staple for many. The most popular cold soup here is okroshka. Traditionally it was made with fresh kvass (a tangy fermented bread drink), but these days people base it on all sorts of things: kefir, sparkling water, whey, even vegetable or fruit broths. I want to share my favorite version — okroshka made with whey.

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Dietary okroshka
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 25 % 1 g
Fats 0 % 0 g
Carbohydrates 75 % 3 g
18 kcal
GI: 100 / 0 / 0
  • This time I made a vegetarian version of okroshka, since I didn't have any cooked meat and sausage is hardly a diet food. Even without meat or sausage it turned out delicious. To make this light whey okroshka, first boil the eggs and potatoes, then cool and peel them. To cool the cooked potatoes and eggs faster, you can plunge them into ice water — it also makes the eggs easier to peel. Dice the potatoes and eggs. Peel the green skin off the fresh cucumbers with a knife; peeled cucumbers give the okroshka a more delicate flavor than unpeeled ones. Dice the cucumbers too. Wash and dry all the herbs (parsley, dill, green onion, and cilantro if you like) and chop them finely. In a separate bowl, combine all the solid ingredients (potatoes, eggs, cucumbers, and herbs). You can also add radishes cut into thin matchsticks. It's best to store the solids and the liquid separately in the fridge and combine them only in the bowl, since okroshka spoils quickly. To serve, mound the solids in a bowl. In a glass, stir the whey with a spoonful of sour cream and salt to taste until the salt and sour cream dissolve and the liquid is smooth. Pour it over the solids in the bowl and serve. ***** Key principles for a light okroshka: say "no" to smoked meats and sausage and use boiled chicken or fish instead; don't chop too fine — the bigger the vegetable pieces, the more fiber, which keeps you full and aids digestion; one serving should be 120–150 g of solids (vegetables and herbs) and no more than 200 ml of liquid, with no more than one potato and one egg plus a modest amount of fish or meat; and never add mayonnaise — it's very high in calories. Use a small spoonful of sour cream instead.

Caloric content of the products possible in the composition of the dish

  • Ripe potatoes - 80  kcal/100g
  • Baked potatoes - 70  kcal/100g
  • Mashed potatoes - 380  kcal/100g
  • Boiled potatoes - 82  kcal/100g
  • Potatoes in uniform - 74  kcal/100g
  • Fried potatoes - 192  kcal/100g
  • Fresh cucumbers - 15  kcal/100g
  • Sour cream with 30% fat content - 340  kcal/100g
  • Sour cream of 25% fat content - 284  kcal/100g
  • Sour cream with 20 % fat content - 210  kcal/100g
  • Sour cream of 10% fat content - 115  kcal/100g
  • Sour cream - 210  kcal/100g
  • Chicken egg - 157  kcal/100g
  • Egg white - 45  kcal/100g
  • Egg powder - 542  kcal/100g
  • Egg yolk - 352  kcal/100g
  • Ostrich egg - 118  kcal/100g
  • Parsley greens - 45  kcal/100g
  • Dill greens - 38  kcal/100g
  • Green onion - 19  kcal/100g
  • Salt - 0  kcal/100g
  • Serum - 31  kcal/100g

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