Balkan · lunch, dinner
Shkembe Chorba (Bulgarian Tripe Soup with Garlic Vinegar)
Шкембе чорба
Video by Bulgarian Recipes - Zvezdev's Kitchen on YouTube, in Bulgarian · Open on YouTube
- Keto (9.9 g net carbs a serve)
- Gluten-free with a swap: Many stock cubes contain wheat: use gluten-free cubes or homemade beef broth to keep it gluten-free
- Nut-free
Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.
About 14 g protein and 10 g net carbs a bowl: a light milk-and-broth soup of slow-cooked tripe, with no flour or egg thickening in this Sofia-style version.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 9
Method
The cook speaks Bulgarian; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Rinse the blanched tripe, cover it with 1 litre water and 2 beef stock cubes (or beef broth) and simmer until fully soft — 20–30 minutes for blanched tripe. 1:39
- Lift the tripe out of the broth and leave it to cool so you can cut it. 3:15
- Pour about 800 ml warmed milk into the hot broth (about 1½ litres of liquid in all, as about ½ litre of broth is left) and bring it just to the boil for a minute. 4:00
- In a small pan, warm the oil, then melt the butter in it without letting it fry. Take it off the heat and stir in the paprika so it doesn't burn. 4:54
- Pour the hot red paprika butter into the soup — the red fat should float on top. 6:48
- Crush the garlic and stir it into the wine vinegar in a small bowl. 7:50
- Cut the tripe into small pieces, add it to the soup and simmer 1–2 minutes. Serve with the garlic vinegar and crushed hot pepper for everyone to add to taste. 9:15
Tip. His written recipe uses 1 litre beef broth and ½ litre milk. Other regions thicken it with flour, or eggs and yoghurt. Usually eaten with bread — on its own it stays low in carbs.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 15%
- Protein 21%
- Fat 64%
Fits keto: 9.9 g net carbs a serve, with 64% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High48%
1.2 µg a serve, mostly from fresh whole milk (52%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High29%
0.5 g a serve, mostly from oil (88%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High26%
14 µg a serve, mostly from blanched beef tripe (61%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium Source17%
227 mg a serve, mostly from fresh whole milk (66%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc Source17%
1.9 mg a serve, mostly from blanched beef tripe (68%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A Source16%
141 µg a serve, mostly from fresh whole milk (44%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E Source10%
1.4 mg a serve, mostly from oil (54%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 8
Magnesium8%
32 mg a serve, mostly from fresh whole milk (41%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium6%
300 mg a serve, mostly from fresh whole milk (60%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron5%
0.9 mg a serve, mostly from blanched beef tripe (55%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B65%
0.1 mg a serve, mostly from fresh whole milk (63%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K4%
4.9 µg a serve, mostly from oil (65%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate3%
11 µg a serve, mostly from fresh whole milk (59%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D1%
0.3 µg a serve, mostly from fresh whole milk (52%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin C0%
0.3 mg a serve, mostly from garlic (97%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Bulgarian Recipes - Zvezdev's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.