Recipes · Ukrainian · Desserts
Kutia (Wheat Berry and Poppy Seed Pudding)
One serving has 472 kcal and 13 g protein, and at least a fifth of a woman's daily need of manganese (217%), copper (93%), selenium (71%), phosphorus (55%), magnesium (53%) and zinc (44%). Ready in 150 minutes.
- Preparation: 90 min
- Cooking: 60 min
- Makes: 1 serving (270 g)
- Difficulty: Medium
- Diets: Vegetarian, Dairy-free
- Contains: gluten, honey, nut
Ingredients
- 50 g Wheat berries
- 20 g Poppy seeds
- 15 g Walnuts
- 20 g Honey
- 15 g Raisins
- 150 g Water
Method
- Soak the wheat berries in water for a few hours, then drain, cover with fresh water, and simmer for 45-60 minutes until tender and the grains have burst slightly; drain and cool.
- Cover the poppy seeds with boiling water, let stand for 10 minutes, then drain and grind or pound them into a paste.
- Chop the walnuts and plump the raisins in a little warm water for 10 minutes, then drain.
- Mix the cooked wheat berries with the poppy seed paste, honey, walnuts and raisins until evenly combined.
- Let it stand for at least an hour, or chill, so the flavours meld before serving; kutia is traditionally the first dish eaten at the Ukrainian Christmas Eve supper.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 472 kcal | 22% |
| Carbohydrates | 71.7 g | |
| Water | 164 mL | |
| Fiber | 11.7 g | 40% |
| Protein | 12.7 g | 27% |
| Tryptophan | 0.14 g | |
| Threonine | 0.41 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.87 g | |
| Lysine | 0.42 g | |
| Methionine | 0.24 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 0.56 g | |
| Tyrosine | 0.4 g | |
| Valine | 0.61 g | |
| Histidine | 0.3 g | |
| Fat | 18.9 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 13.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.7 g | |
| Saturated | 2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 332 mg | 33% |
| Copper | 0.84 mg | 93% |
| Iron | 4.3 mg | 24% |
| Magnesium | 163 mg | 53% |
| Manganese | 3.9 mg | 217% |
| Phosphorus | 385 mg | 55% |
| Potassium | 513 mg | 11% |
| Selenium | 39 µg | 71% |
| Sodium | 17.2 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.43 mg | 39% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.64 mg | 13% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 51.3 µg | 13% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 25.4 mg | 6% |
| Vitamin A | 0.15 µg | 0% |
| Vitamin C | 0.84 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.98 mg | 7% |
| Vitamin K | 1.9 µg | 2% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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