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

60 minServes 6267 kcal a serve
  • 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.

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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.

  1. 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
  2. Lift the tripe out of the broth and leave it to cool so you can cut it. 3:15
  3. 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
  4. 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
  5. Pour the hot red paprika butter into the soup — the red fat should float on top. 6:48
  6. Crush the garlic and stir it into the wine vinegar in a small bowl. 7:50
  7. 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

Energy267 kcal1,120 kJ
Protein14 g28% of a day
Fibre0.3 g1% of a day
Carbohydrate10 g9.9 g net · 7.6 g sugars4% of a day
Fat19 g8.2 g saturated24% of a day
Sodium530 mg23% of a day

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.