Recipes · Uzbek · Main Courses
Juweri Gurtik (Karakalpak Sorghum Dumplings)
One serving has 642 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (135%), zinc (115%), pyridoxine (72%), manganese (65%), phosphorus (65%) and niacin (61%). Ready in 100 minutes.
- Preparation: 40 min
- Cooking: 60 min
- Makes: 1 serving (612 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 70 g Sorghum flour
- 280 g Water
- 1.2 g Salt
- 110 g Beef chuck, raw
- 50 g Onions, raw
- 30 g Carrots, raw
- 60 g Potatoes, raw
- 0.4 g Black pepper
- 0.3 g Bay leaves
- 10 g Vegetable oil
Method
- Knead the sorghum flour with a little of the water and a pinch of salt into a firm dough; rest 20 minutes, then roll thin and cut into small coin-shaped rounds.
- Cut the beef into small cubes, season lightly, and place a piece in the center of each dough round, folding it closed into a small dumpling.
- Heat the oil in a pot and brown half the chopped onion, then add the remaining water, bay leaf, black pepper and remaining salt and bring to a simmer.
- Add the potato and carrot chunks and the remaining onion, and simmer 15 minutes until nearly tender.
- Slide the dumplings into the simmering broth and cook 20-25 minutes until the dough is tender and the meat inside is cooked through to 74 °C (165 °F).
- Ladle the dumplings, vegetables and broth into bowls to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 642 kcal | 30% |
| Carbohydrates | 72.2 g | |
| Water | 478 mL | |
| Fiber | 7.8 g | 26% |
| Protein | 29.1 g | 61% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.6 g | |
| Lysine | 2.1 g | |
| Methionine | 0.73 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.93 g | |
| Valine | 1.3 g | |
| Histidine | 0.84 g | |
| Fat | 27.9 g | |
| Monounsaturated | 10.4 g | |
| Polyunsaturated | 7.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.6 g | |
| Saturated | 8.4 g | |
| Trans-Fats | 1 g | |
| Cholesterol | 72.6 mg | |
| Calcium | 63.2 mg | 6% |
| Copper | 0.39 mg | 43% |
| Iron | 5.4 mg | 30% |
| Magnesium | 133 mg | 43% |
| Manganese | 1.2 mg | 65% |
| Phosphorus | 454 mg | 65% |
| Potassium | 1,020 mg | 22% |
| Selenium | 33 µg | 60% |
| Sodium | 588 mg | |
| Zinc | 9.2 mg | 115% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 8.5 mg | 61% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.93 mg | 72% |
| Folate (vitamin B9) | 45.6 µg | 11% |
| Cobalamin (vitamin B12) | 3.2 µg | 135% |
| Choline | 84 mg | 20% |
| Vitamin A | 256 µg | 37% |
| Vitamin C | 18 mg | 24% |
| Vitamin D (D2 + D3) | 5.5 IU | 1% |
| Vitamin E | 1.6 mg | 10% |
| Vitamin K | 30.5 µg | 34% |
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
4.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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