Recipes · Ukrainian · Soups and Broths
Kulish (Cossack Millet Soup with Potatoes and Salo)
One serving has 400 kcal and 8 g protein, and at least a fifth of a woman's daily need of copper (54%), manganese (54%), pyridoxine (43%), vitamin C (35%), phosphorus (29%) and thiamin (29%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (606 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free
- Contains: pork
Ingredients
- 40 g Millet
- 400 g Water
- 0.1 g Bay leaf
- 100 g Potatoes, raw
- 20 g Salo (salted pork fat)
- 40 g Onions, raw
- 0.2 g Black pepper
- 3 g Garlic, raw
- 3 g Dill, fresh
Method
- Rinse the millet in several changes of water until it runs clear, then pour boiling water over it and drain; this takes away its bitterness.
- Bring the water to the boil, add the millet and the bay leaf and simmer for 10 minutes.
- Add the potatoes, peeled and diced, and simmer for 15 minutes more, until they are soft and the millet has swelled.
- Meanwhile, cut the salo into small cubes and fry it in a dry pan over medium heat for 5-7 minutes, until the fat runs and the pieces are crisp; add the chopped onion and fry for 5 minutes more, until golden.
- Stir the salo and onion with their fat into the pot, season with the pepper and simmer for 5 minutes; the salo brings the salt. Kulish should be thick, between a soup and a porridge, so add a splash of boiling water if it is too stiff.
- Take it off the heat, stir in the crushed garlic and the chopped dill, cover and leave for 5 minutes.
- Serve hot, with rye bread; kulish was the Zaporozhian Cossacks’ camp food, cooked in a cauldron over an open fire.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 400 kcal | 19% |
| Carbohydrates | 51.8 g | |
| Water | 525 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 8.2 g | 17% |
| Tryptophan | 0.08 g | |
| Threonine | 0.26 g | |
| Isoleucine | 0.3 g | |
| Leucine | 0.75 g | |
| Lysine | 0.31 g | |
| Methionine | 0.14 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.37 g | |
| Tyrosine | 0.21 g | |
| Valine | 0.41 g | |
| Histidine | 0.15 g | |
| Fat | 18 g | |
| Monounsaturated | 7.9 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.6 g | |
| Saturated | 6.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 17.2 mg | |
| Calcium | 51 mg | 5% |
| Copper | 0.49 mg | 54% |
| Iron | 2.5 mg | 14% |
| Magnesium | 80.9 mg | 26% |
| Manganese | 0.98 mg | 54% |
| Phosphorus | 200 mg | 29% |
| Potassium | 612 mg | 13% |
| Selenium | 3.3 µg | 6% |
| Sodium | 565 mg | |
| Zinc | 1.3 mg | 17% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.76 mg | 15% |
| Pyridoxine (vitamin B6) | 0.56 mg | 43% |
| Folate (vitamin B9) | 61.6 µg | 15% |
| Cobalamin (vitamin B12) | 0.06 µg | 3% |
| Choline | 19.1 mg | 4% |
| Vitamin A | 11.9 µg | 2% |
| Vitamin C | 26.2 mg | 35% |
| Vitamin D (D2 + D3) | 1.8 IU | 0% |
| Vitamin E | 0.04 mg | 0% |
| Vitamin K | 2.9 µg | 3% |
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: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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