Soup as Hydration: Eastern European Recipes for Electrolytes & Wellness

We all know the story of the tortoise and the hare — patience outlasts speed. Yet in modern life, we often favor the hare: fast food, protein bars, instant electrolyte packets. Eastern Europe, by contrast, has long taken the tortoise’s path when it comes to nourishment. Their staple soups rely on slow, deliberate cooking that extracts minerals, breaks down proteins and vegetables into highly absorbable nutrients, and replenishes the body with hydration and electrolytes.

Photo of Salted Cucumber Soup. Photo credit: Lili Puskar

More than comfort food, these soups are a steady, time-honored practice of caring for both body and mind. The slow, intentional practice of preparing soup has now been replaced by fast foods, compromising our diets, hydration and mindset. Ditch the oversized water bottle - let’s go back in time and rediscover why something as simple as soup may hold the key to our hydration crisis.

Primordial Soup

Soup is humanity's first culinary tradition. The very first written recipe in recorded history is a soup recipe - a lamb stew. Discovered in Mesopotamia on cuneiform tablets from 1730 BC, the recipe is something that could be found on Pinterest today.

An English translation of it reads:

“Meat is used. You prepare water. You add fine-grained salt, dried barley cakes, onion, Persian shallot, and milk. You crush and add leek and garlic.”

Nearly every culture has its own variation and a history of nutrient-dense, brothy stews: Miso soup in Japan, Vietnamese Pho, Caldo de Costilla in Colombia, Jook in China, Italian Minestrone, and Greek Avgolemono. No matter which corner of the globe you find yourself in, there is a clear ancient wisdom of soup-making. If you frequent Eastern Europe today, you will still find a warming stew offered at any restaurant.

Growing up with Estonian heritage, my family frequently enjoyed Salted Cucumber soup, Kala (Fish) Soup, Seljanka (Hunter’s Soup) and Herne (Pea) Soup, to name a few. These soups were not only used as remedies, as chicken noodle soup often is in the United States—they were complete meals that kept my family, and an entire nation, healthy and strong.The Salted Cucumber soup is the beloved staple cold soup Northerners enjoy in the summer. Refreshing and herbaceous, it is packed with electrolytes from the salted cucumbers, revitalizing the body when hot and sweaty.

The Fish Soup is a clear, light, yet warm broth-based fish. While many associate fish stock as an Oriental dish, Eastern Europeans along the Baltic Coast have long known the value of simmering fish head and bones. Estonians traditionally use freshwater fish like perch, and cook it gently with vegetables and herbs, creating a clear broth that is rich in minerals including iodine and fat soluble vitamins. Even more important, stock is made from the heads, and therefore the thyroid glands of the fish, which supplies

thyroid hormone and other substances that nourish our thyroid glands.

Photo of Seljanka (Hunters) Soup with black bread. Photo credit: Lili Puskar

My two absolute favorites, however, are the Seljanka (Hunter’s Soup) and Herne (Pea) Soup. Both are classic winter staples: Seljanka is a smoky, tangy soup made with mixed meats and pickles, while Herne Soup is thick and hearty, with the natural sweetness of yellow split peas simmered with pork. Both are enjoyed with a slice of dark Estonian black bread, making it a filling and comforting meal.

These traditional healing soups were often developed during times when food preservation was crucial and nutrition needed to be maximized. They combine complex carbs, proteins, and varied vegetables for complete nutrition. Herbs and spices are chosen specifically for their medicinal properties, and many include fermented ingredients for gut health. Putting these ingredients together in hot liquid form helps with nutrient absorption and hydration. Although our ancestors didn’t have thousand dollar

water filters, their hydration was consumed through these soups.

Ancient Science

The way you cook your food matters just as much as what you eat. Traditional methods like soaking, fermenting, and simmering are backed by science to help your body absorb more nutrients. Without knowing it, people have been consuming electrolytes, collagen and antioxidants for centuries with these stews.

Properly prepared, stocks are extremely nutritious, containing the minerals of bone, cartilage, marrow and vegetables as electrolytes, and hence in easily-assimilated form. In particular, wine or vinegar added during cooking supplies the acid needed to draw minerals, particularly calcium, magnesium and potassium, into the broth. When we cook foods at high, dry heat — like frying, grilling, or roasting — they form compounds called advanced glycation end products (AGEs). AGEs trigger inflammation, damage DNA, and break down our collagen and elastin.

Whereas cooking in broth produces the least amount of these aging compounds because it uses moist heat at lower temperatures. This method produces far fewer AGEs, making soups one of the gentlest ways to prepare food. The result is a meal that delivers hydration, electrolytes, and nutrients, and is protective against the subtle wear and tear that speeds up aging.

Electrolytes

Even our supposed ‘health’ foods sell the results of the tortoise with the expedience of the hare. Companies have embraced the quick and convenient by churning out supplements, specifically electrolytes in the form of drinks and packets to the masses.

Electrolytes are essential minerals (sodium, potassium, magnesium) that contribute to fluid balance and regulation, and so play an important role in regulating hydration status by balancing fluids inside and outside our cells.

The average person scrolling online may find themselves privy to targeted posts or ads selling them electrolyte packets, guaranteeing a stellar workout and recovery. You may even feel better drinking them, since they do contain trace amounts of these minerals. However, they are no silver bullet, as most also contain gut-disrupting additives. Check the ingredient label and one may find maltodextrin, citric acid, preservatives and natural flavors. What the average consumer isn’t being told is that they are paying for fancy powders when they can source electrolytes and minerals from real, whole foods. Something as seemingly simple as a soup, with a judicious choice of ingredients, provides nourishing, easily-assimilated fare for young and old.

Close-up photo of homemade soup with carrots, potatoes, beets, beet greens, oxtails. Photo credit: Lili Puskar

Digestion - Hot or Cold?

The great debate wages on: is hot or cold better for the body? With smoothies and cold plunges at the top of our social media feeds, there is a misconception that cold trumps hot. When in fact, our digestive system thrives on warmth. The human body maintains an average internal temperature of about 98.6°F, and when this rises by just a few degrees, the body shows clear signs of distress known as a fever. We create the opposite effect when we constantly consume raw, cold, or chilled foods and drinks.

Unlike fever, these effects do not appear immediately; they accumulate over many years, first affecting metabolism and digestion, and eventually impacting the health of other organ systems.

Soup restores us with its warm and easily digestible hydration, nourishing and healing the spleen. The spleen converts food into energy, so consuming warm foods helps preserve both digestion and energy levels. In contrast, cold smoothies and raw foods can shock the system, weakening digestive “fire.” In many traditional frameworks, the spleen is considered the root of health, supporting and nourishing the entire body.

So whether you want to eat as our ancestors did, or are simply tired of overspending on electrolytes, give these recipes a try - you may be surprised by the results. One of the best parts about soup is its convenience: a large batch could be prepared in advance and enjoyed over several days. Since most people are dehydrated before even leaving the house, consider experimenting with a warm bowl of soup for breakfast. It not only hydrates but also provides a healthy serving of protein, which kickstarts metabolism, keeps you satisfied, and supports stable blood sugar levels throughout the day.

Here are a handful of recipes from Eastern Europe to try:

Russian Schi: Cabbage Soup

Dates back to the 9th century in Russia, when cabbage was being introduced to Eastern Europe. The soup became a dietary staple due to cabbage’s ability to to be preserved through long winters via fermentation. Every region developed its own variation, but the basic preparation remained consistent.

Ingredients:

1 head cabbage or 4 cups sauerkraut

1 lb beef chuck, cut into cubes

2 carrots, diced

2 potatoes, cubed

1 onion, chopped

2 tbsp tomato paste

2 bay leaves

3 garlic cloves

8 cups beef broth

Sour cream for serving

Recipe:

1. Brown beef in pot, remove and set aside

2. Saute vegetables until softened

3. Return beef, add broth, simmer for 1 hour

4. Add cabbage and potatoes, cook 30 minutes

5. Season with salt, pepper and garlic

6. Serve hot with sour cream (optional)

Healing Components:

Fermented cabbage - probiotic benefits

Beef broth - mineral rich and warming

Garlic - antimicrobial properties

Root vegetables - vitamin and mineral source

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Polish Zurek: Sour Rye Soup

Its hallmark ingredient is a fermented rye starter (similar to sourdough), called zakwas, which gives the soup its characteristic sour tang. Historically, Żurek has been enjoyed since the Middle Ages, especially during Lent, when meat was restricted. Over time, regional variations developed — some versions hearty with sausage and bacon, others leaner with just root vegetables.

Ingredients:

2 cups zakwas (fermented rye starter) OR sourdough discard

6 cups water or light broth

1 lb kielbasa sausage, sliced

4 slices smoked bacon, chopped

2 carrots, diced

1 parsnip, diced

1 onion, chopped

3 garlic cloves, minced

2 bay leaves

1 tsp marjoram

2 boiled eggs, halved (for serving)

Salt and pepper to taste

Substitutions for zakwas:

-Rye bread soaker: Soak a few slices of dark rye bread (preferably sourdough) in warm water overnight, then strain and use the liquid as a base.

-Apple cider vinegar + rye flour: Whisk 2 tbsp rye flour with 2 tbsp apple cider vinegar and ½ cup water. Let it sit for a few hours to thicken, then stir into the soup. Mimics the sour depth.

-Sourdough starter (discard)

-Buttermilk or kefir: Add about ½–1 cup to the broth near the end of cooking. Provides tang and creaminess, though less earthy than rye.

Recipe

1. In a large pot, cook bacon until crisp. Remove and set aside.

2. Sauté onion, carrots, and parsnip in bacon fat until softened.

3. Add kielbasa and garlic; cook a few minutes for flavor.

4. Pour in water or broth, add bay leaves and marjoram, simmer 30 minutes.

5. Stir in zakwas, simmer another 10–15 minutes until tangy and well combined.

6. Season with salt and pepper. Garnish with crisp bacon and serve with boiled eggs.

Healing Components

Zakwas (fermented rye) – natural probiotics for gut health and digestion

Kielbasa & bacon – protein and sodium for electrolyte balance

Root vegetables – rich in vitamins and slow-release carbs

Garlic – immune-boosting and antimicrobial properties

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Ukrainian Borscht

Originally from Ukraine and adopted throughout Eastern Europe, borscht became a staple of Russian cuisine by the 17th century. The soup's distinctive red color comes from beets, which were initially fermented before use in the medieval version of this dish. The word “borscht” comes from the Old Slavic word for the cow parsnip plant, which was originally the soup’s main ingredient before beets took center stage.

Ingredients:

3 beets, peeled, grated

2 carrots, peeled and grated

2 potatoes, diced

1 onion, finely chopped

1/2 head cabbage, shredded

2 tbsp olive oil or butter

6 cups beef or vegetable broth

1 tbsp tomato paste-

Salt & pepper

Sour cream to serve

Recipe:

1. Sauté onions in butter or oil

2. Add beets and carrots, cook for 10 minutes

3. Add broth, paste, potatoes and cabbage

4. Simmer for 30-40 minutes until vegetables are tender

5. Season with salt and pepper

6. Serve with sour cream

Healing Components:

-Beets: blood purification, liver support

-Cabbage: Vitamin C for immune function

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Estonian Herne (Pea) Soup

Photo of Herne (Pea) Soup. Photo credit: Lili Puskar

This hearty yellow split pea soup has been a cornerstone of Estonian home cooking for centuries, especially during the long winters and on festive days like Independence Day (February 24th).

Traditionally simmered with smoked pork bones or hocks, it combines the sweetness of peas with the deep, savory richness of smoked meat. Served with a slice of dense black rye bread, it’s both nourishing and comforting — a true taste of Estonia’s culinary heritage.

Ingredients

2 cups dried yellow split peas, rinsed

8 cups water or light pork stock

1 smoked pork hock (or ribs, about 1 lb)

2 carrots, diced

1 large onion, chopped

2 potatoes, diced (optional)

2 cloves garlic, minced

2 bay leaves

1 tsp marjoram (or thyme)

Salt and black pepper to taste

Fresh dill, chopped (for garnish)

Black rye bread (for serving)

Recipe

1. Place the smoked pork hock in a large pot with water or stock. Bring to a boil, skim off any foam, then reduce to a gentle simmer. Cook 45 minutes to 1 hour, until meat is tender.

2. Add split peas, carrots, onion, potatoes, garlic, bay leaves, and marjoram. Continue simmering for 1–1.5 hours, stirring occasionally, until peas have broken down and soup is thick.

3. Remove pork hock, shred the meat, and return it to the pot. Discard bones and excess fat.

4. Season generously with salt and pepper to taste.

5. Garnish with fresh dill and serve hot with a slice of black rye bread.

Healing Components

Yellow split peas – high in protein, fiber, and slow-digesting carbs

Smoked pork hock – provides minerals & collagen

Carrots & potatoes – vitamins and minerals

Dill & garlic – add antioxidants and digestive support