Recipes · Kazakh · Soups and Broths
Nauryz Kozhe
One serving has 395 kcal and 19 g protein, and at least a fifth of a woman's daily need of cobalamin (84%), selenium (68%), manganese (67%), zinc (50%), phosphorus (44%) and niacin (42%). Ready in 335 minutes.
- Preparation: 245 min
- Cooking: 90 min
- Makes: 1 serving (541 g)
- Difficulty: Medium
- Contains: dairy, gluten, meat
Ingredients
- 60 g Lamb shoulder, raw
- 20 g Wheat berries
- 15 g Rice, white, long-grain
- 15 g Barley, pearl
- 80 g Milk, whole
- 30 g Yogurt, plain
- 20 g Onions, raw
- 1.2 g Salt
- 300 g Water
Method
- Soak the wheat berries and pearl barley in water for at least 4 hours, then drain.
- Put the lamb in a pot with the water, bring to a boil, skim the foam, then add the soaked wheat and barley and the rice.
- Cover and simmer gently for 1-1.5 hours, until the meat is tender and the grains are soft and starting to break down.
- Lift out the meat, shred it, and return it to the pot along with the finely chopped onion and salt.
- Simmer for 10 more minutes, then stir in the milk and yogurt and warm through gently without letting it boil hard.
- Serve warm in bowls; this ceremonial soup traditionally has seven ingredients, symbolizing abundance for the new year.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 395 kcal | 19% |
| Carbohydrates | 45 g | |
| Water | 458 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 19.1 g | 40% |
| Tryptophan | 0.23 g | |
| Threonine | 0.75 g | |
| Isoleucine | 0.88 g | |
| Leucine | 1.5 g | |
| Lysine | 1.4 g | |
| Methionine | 0.45 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 0.87 g | |
| Tyrosine | 0.68 g | |
| Valine | 1.1 g | |
| Histidine | 0.54 g | |
| Fat | 15.6 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 7.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 54.5 mg | |
| Calcium | 165 mg | 16% |
| Copper | 0.3 mg | 33% |
| Iron | 2.7 mg | 15% |
| Magnesium | 70 mg | 23% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 307 mg | 44% |
| Potassium | 455 mg | 10% |
| Selenium | 37.6 µg | 68% |
| Sodium | 566 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 5.9 mg | 42% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 67 µg | 17% |
| Cobalamin (vitamin B12) | 2 µg | 84% |
| Choline | 30 mg | 7% |
| Vitamin A | 45 µg | 6% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin D (D2 + D3) | 41.4 IU | 7% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 1.1 µg | 1% |
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
2.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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