Recipes · Georgian · Soups and Broths
Kharcho (Georgian Spicy Beef and Rice Soup)
One serving has 527 kcal and 32 g protein, and at least a fifth of a woman's daily need of cobalamin (159%), zinc (129%), copper (68%), manganese (67%), selenium (64%) and pyridoxine (62%). Ready in 95 minutes.
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- Preparation: 10 min
- Cooking: 85 min
- Makes: 1 serving (593 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, nut
Ingredients
- 130 g Beef chuck, raw
- 25 g Rice, white, long-grain
- 40 g Onions, raw
- 6 g Garlic, raw
- 20 g Walnuts
- 15 g Tomato paste
- 0.5 g Fenugreek seeds
- 0.5 g Coriander seeds
- 0.3 g Cayenne pepper
- 5 g Cilantro, fresh
- 350 g Water
- 1 g Salt
Method
- Simmer the beef in the water for about 1 hour, skimming occasionally, until tender.
- Add the rice, chopped onion, garlic and tomato paste, and simmer for a further 15-20 minutes, until the rice is cooked.
- Grind the walnuts with the fenugreek, coriander and cayenne into a rough paste.
- Stir the walnut paste into the soup for the last 5 minutes of cooking, to thicken it slightly and add richness.
- Season with the salt, stir in the cilantro, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 527 kcal | 25% |
| Carbohydrates | 32.2 g | |
| Water | 494 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 31.5 g | 66% |
| Tryptophan | 0.35 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.4 g | |
| Lysine | 2.4 g | |
| Methionine | 0.81 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.4 g | |
| Histidine | 0.95 g | |
| Fat | 31.7 g | |
| Monounsaturated | 10.8 g | |
| Polyunsaturated | 10.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.4 g | |
| Saturated | 9 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 85.8 mg | |
| Calcium | 86.6 mg | 9% |
| Copper | 0.61 mg | 68% |
| Iron | 5.4 mg | 30% |
| Magnesium | 82.2 mg | 27% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 373 mg | 53% |
| Potassium | 822 mg | 17% |
| Selenium | 35 µg | 64% |
| Sodium | 516 mg | |
| Zinc | 10.3 mg | 129% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 7.1 mg | 51% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.81 mg | 62% |
| Folate (vitamin B9) | 94.5 µg | 24% |
| Cobalamin (vitamin B12) | 3.8 µg | 159% |
| Choline | 104 mg | 24% |
| Vitamin A | 39.9 µg | 6% |
| Vitamin C | 10.1 mg | 13% |
| Vitamin D (D2 + D3) | 6.5 IU | 1% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 20.2 µg | 22% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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