AI-generated photo.
Russian · Iconic, Moscow · Russia
Solyanka
Also called солянка
Solyanka (солянка), a Moscow plate from Russia.
Pai editors’ mark 5 / 5
Plan, list, and collections
Solyanka is cooked in Moscow as its own plate, not as a copy of a restaurant menu. Simmer beef, ham, olive, and caper in a tomato broth. Pickles are the usual sour. Capers and lemon do that work. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
64
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 45%
- Carbs 12%
- Fat 43%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 22.3 g, under the 25 g mark.
Watch · Low sodium
About 1224 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Watch · Kid-friendly
Sodium is high for a child’s plate.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Beef sirloin95 kcal
- Olive oil31 kcal
- Cooked ham24 kcal
- Kalamata olive18 kcal
- Canned crushed tomato16 kcal
- Low-sodium beef broth11 kcal
Glycemic load
Estimated glycemic load for this count: 2.1. The bands come from the ingredient table.
Portion
One serving is about 199 kcal. Two portions would be about 398 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 199 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 199 kcal | 10% |
| Protein | 22.3 g | 45% |
| Carbohydrate | 6 g | 2% |
| Fiber | 1.4 g | 5% |
| Total sugars | 2.9 g | 6% |
| Fat | 9.6 g | 12% |
| Saturated fat | 2.2 g | 11% |
| Cholesterol | 52 mg | 17% |
| Sodium | 1224 mg | 53% |
| Potassium | 500 mg | 11% |
| Calcium | 53 mg | 4% |
| Iron | 2.5 mg | 14% |
| Magnesium | 32 mg | 8% |
| Zinc | 4 mg | 36% |
| Vitamin A | 14 mcg | 2% |
| Vitamin C | 18.4 mg | 20% |
| Vitamin D | 0.1 mcg | 1% |
| Vitamin E · estimate | 1.4 mg | 9% |
| Vitamin K · estimate | 15 mcg | 13% |
| Thiamin (B1) | 0.3 mg | 23% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin (B3) | 7.6 mg | 48% |
| Vitamin B6 · estimate | 0.7 mg | 43% |
| Folate · estimate | 23 mcg | 6% |
| Vitamin B12 | 1 mcg | 41% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium is high, mostly from salt, fish sauce, soy, or cured seasonings.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Beef sirloin2 pieces280 g- Cooked ham2 slices80 g
Kalamata olive0.25 cup40 g
Capers1 tbsp20 g
Canned crushed tomato1 cup240 g
Lemon0.5 lemon40 g
Dill2 tbsp8 g
Low-sodium beef broth3 cups700 ml
Kosher salt0.5 tsp3 g
Olive oil1 tbsp15.38 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Solyanka. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh beef sirloin, cooked ham, kalamata olive, capers, canned crushed tomato, lemon, dill, low-sodium beef broth, kosher salt, olive oil. Solyanka is cooked in Moscow as its own plate, not as a copy of a restaurant menu. Simmer beef, ham, olive, and caper in a tomato broth. Pickles are the usual sour. Capers and lemon do that work. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Solyanka is cooked in russia. Also called солянка. Add the herb at the end so it stays green and fragrant.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Solyanka, until the edges take a little color. Tomato sauce is ready when it looks darker and a spoon leaves a brief line.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Solyanka at a quiet simmer, about 195°F / 90°C. Start checking at 33 minutes. Solyanka is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 33 min
- 🇷🇺 RussiaEastern Europeicon-russia-solyanka-step-4
Solyanka, step 5
Step 5 · Solyanka
5Check the center of Solyanka, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇷🇺 RussiaEastern Europeicon-russia-solyanka-step-5
Solyanka, step 6
Step 6 · Rest 5 min
6Rest Solyanka for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in russia, with the sauce or garnish that belongs to it. Film Solyanka in this shot order and no other: scale and bowls in a flat lay; a rest under a loose cover; a cooling rack and a waiting towel; brine covering every vegetable in the jar. Slate words for the editor: lacquer, anchor, luster, zestline, kiln, violet, hearth, trivet, nappe, bloom.
Rest 5 min
How you know it is done
Solyanka is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Solyanka looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Solyanka turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Solyanka, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Solyanka is one of the plates people ask for by name from Moscow.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Simmer beef, ham, olive, and caper in a tomato broth. Pickles are the usual sour. Capers and lemon do that work.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.