Good nutritional profile
Georgian beef soup with rice, walnuts, tkemali plum sauce and herbs.
Kharcho is a thick Georgian soup of beef brisket simmered with rice and onion, soured with tkemali plum sauce and thickened with ground walnuts, then seasoned with khmeli-suneli, garlic and chili and finished with fresh cilantro. A 350 g bowl has about 315 kcal, 15 g protein, 22 g fat (6 g saturated) and about 930 mg sodium. Using leaner beef such as shank lowers the fat.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.2g | 7.5% |
| Fat | 6.3g | 9.0% |
| Carbs | 4.5g | 1.5% |
| Simple Sugars | 1.57g | Estimate |
| Complex Carbs | 2.32g | Estimate |
| Fiber | 0.6g | 2.4% |
| Water | 84g | 3.4% |
| Calories | 90 | 4.0% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.63 | g | 8.1% |
| Monounsaturated | 1.98 | g | 7.9% |
| Polyunsaturated | 2.11 | g | 16.2% |
| Omega-3 | 0.633 | g | Estimate |
| Omega-6 | 1.477 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.04 | mg |
| Vitamin E | 0.46 | mg |
| Selenium | 3.66 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 4.86 | mcg | 0.5% |
| vitamin B1 | 0.027 | mg | 2.3% |
| vitamin B2 | 0.034 | mg | 2.6% |
| vitamin B3 | 0.659 | mg | 4.1% |
| vitamin B6 | 0.085 | mg | 5.0% |
| vitamin B9 | 4.74 | mcg | 1.2% |
| vitamin B12 | 0.34 | mcg | 14.2% |
| vitamin C | 1.04 | mg | 1.2% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.461 | mg | 3.1% |
| vitamin K | 3.41 | mcg | 2.8% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 13.1 | mg | 1.3% |
| iron | 0.537 | mg | 3.0% |
| magnesium | 11.9 | mg | 3.0% |
| phosphorus | 50.6 | mg | 7.2% |
| potassium | 105 | mg | 4.0% |
| sodium | 265 | mg | 11.5% |
| zinc | 0.832 | mg | 7.6% |
| copper | 0.087 | mg | 9.7% |
| manganese | 0.168 | mg | 7.3% |
| selenium | 3.66 | mcg | 6.7% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 132 | mg | 18.9% | 173% |
| Isoleucine | 180 | mg | 12.9% | 126% |
| Leucine | 319 | mg | 11.7% | 110% |
| Lysine | 302 | mg | 14.4% | 132% |
| Methionine | 146 | mg | 13.9% | 133% |
| Phenylalanine | 299 | mg | 17.1% | 153% |
| Threonine | 174 | mg | 16.6% | 146% |
| Tryptophan | 47 | mg | 16.8% | 149% |
| Valine | 201 | mg | 11.0% | 105% |
Values per 100 g
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Cut the beef into 3 cm pieces, cover with the water, bring to a boil, skim off the foam and simmer, partly covered, for 1.5 hours until tender.
Meanwhile, fry the onions in the oil over medium heat for 8 minutes until soft and golden, then stir in the tomato paste and cook for 2 minutes.
Rinse the rice, add it to the broth with the onion mixture and cook for 10 minutes.
Stir the tkemali into the soup, then add the walnuts, half the garlic, the khmeli-suneli and the chili flakes.
Season with the salt and simmer for another 8 to 10 minutes, until the rice is soft.
Take the pot off the heat, stir in the cilantro and the remaining garlic, cover and leave for 10 minutes before serving.