Recipes · Georgian · Main Courses
Khinkali (Georgian Soup Dumplings)
One serving has 438 kcal and 22 g protein, and at least a fifth of a woman's daily need of cobalamin (65%), thiamin (63%), selenium (62%), niacin (50%), zinc (48%) and riboflavin (39%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (227 g)
- Difficulty: Hard
- Diets: Dairy-free
- Contains: beef, gluten, pork
Ingredients
- 45 g Flour, all-purpose
- 45 g Water
- 60 g Beef, ground, 80% lean, raw
- 40 g Pork, ground, raw
- 30 g Onions, raw
- 5 g Cilantro, fresh
- 0.5 g Cumin
- 0.5 g Black pepper
- 1 g Salt
Method
- Mix the flour with the water into a firm, smooth dough; knead well, cover, and rest for 30 minutes.
- Combine the ground beef and pork with the grated onion, cilantro, cumin, black pepper and salt, then mix in a splash of cold water so the filling stays juicy as it cooks.
- Roll the dough thin and cut into circles, then place a spoonful of filling in the center of each.
- Gather the edges up around the filling and pleat them together, twisting to seal tightly into a small pouch with a topknot, leaving space inside for broth to form.
- Boil in plenty of salted water for 10-12 minutes, until the dumplings float and the meat is cooked through (74°C/165°F).
- Lift out carefully by the topknot and serve hot, eating by hand and sipping the broth from inside before the rest.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 438 kcal | 21% |
| Carbohydrates | 37.9 g | |
| Water | 143 mL | |
| Fiber | 2 g | 7% |
| Protein | 22.3 g | 46% |
| Tryptophan | 0.2 g | |
| Threonine | 0.84 g | |
| Isoleucine | 0.94 g | |
| Leucine | 1.7 g | |
| Lysine | 1.6 g | |
| Methionine | 0.53 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 0.92 g | |
| Tyrosine | 0.7 g | |
| Valine | 1.1 g | |
| Histidine | 0.71 g | |
| Fat | 21.1 g | |
| Monounsaturated | 9.2 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 7.8 g | |
| Trans-Fats | 0.71 g | |
| Cholesterol | 71.4 mg | |
| Calcium | 41.9 mg | 4% |
| Copper | 0.16 mg | 18% |
| Iron | 4.1 mg | 23% |
| Magnesium | 35.1 mg | 11% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 228 mg | 33% |
| Potassium | 410 mg | 9% |
| Selenium | 34.3 µg | 62% |
| Sodium | 457 mg | |
| Zinc | 3.8 mg | 48% |
| Thiamin (vitamin B1) | 0.69 mg | 63% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 7 mg | 50% |
| Pantothenic acid (vitamin B5) | 0.84 mg | 17% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 97.5 µg | 24% |
| Cobalamin (vitamin B12) | 1.6 µg | 65% |
| Choline | 36.5 mg | 9% |
| Vitamin A | 20.5 µg | 3% |
| Vitamin C | 3.9 mg | 5% |
| Vitamin D (D2 + D3) | 1.8 IU | 0% |
| Vitamin E | 0.36 mg | 2% |
| Vitamin K | 17.7 µg | 20% |
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
2.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.