Recipes · Kyrgyz · Beverages
Chalap (Chilled Yogurt Drink)
One serving has 95 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin A (46%), riboflavin (29%), phosphorus (26%), calcium (23%) and cobalamin (23%). Ready in 5 minutes.
- Preparation: 5 min
- Makes: 1 serving (283 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy
Ingredients
- 180 g Kefir
- 100 g Water
- 1 g Salt
- 2 g Dill, fresh
Method
- Whisk the kefir (a stand-in for the fermented ayran-style base) with the water until smooth and well combined.
- Stir in the salt and finely chopped dill.
- Chill well and stir again before pouring, since it separates a little on standing.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 94.5 kcal | 4% |
| Carbohydrates | 13.6 g | |
| Water | 259 mL | |
| Fiber | 0.04 g | 0% |
| Protein | 6.5 g | 14% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0 g | |
| Histidine | 0 g | |
| Fat | 1.8 g | |
| Monounsaturated | 0.53 g | |
| Polyunsaturated | 0.09 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.07 g | |
| Saturated | 1.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 9 mg | |
| Calcium | 231 mg | 23% |
| Copper | 0.03 mg | 3% |
| Iron | 0.21 mg | 1% |
| Magnesium | 23.7 mg | 8% |
| Manganese | 0.03 mg | 2% |
| Phosphorus | 181 mg | 26% |
| Potassium | 301 mg | 6% |
| Selenium | 6.5 µg | 12% |
| Sodium | 461 mg | |
| Zinc | 0.84 mg | 11% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 0.26 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.01 mg | 0% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 35.4 µg | 9% |
| Cobalamin (vitamin B12) | 0.54 µg | 23% |
| Choline | 27.4 mg | 6% |
| Vitamin A | 321 µg | 46% |
| Vitamin C | 3.1 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.07 mg | 0% |
| 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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks 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.