Kharcho

Good nutritional profile

Georgian beef soup with rice, walnuts, tkemali plum sauce and herbs.

Kharcho — photo 1

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.

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Macronutrients Distribution

Protein: 4.2g (28.0%)
Fat: 6.3g (42.0%)
Carbs: 4.5g (30.0%)
Fiber: 0.6g

Basic Nutritional Info

NutrientValueDV
Protein4.2g7.5%
Fat6.3g9.0%
Carbs4.5g1.5%
Simple Sugars1.57gEstimate
Complex Carbs2.32gEstimate
Fiber0.6g2.4%
Water84g3.4%
Calories904.0%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
30

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.63g8.1%
Monounsaturated1.98g7.9%
Polyunsaturated2.11g16.2%
Omega-30.633gEstimate
Omega-61.477gEstimate
Trans0g0.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C1.04mg
Vitamin E0.46mg
Selenium3.66mcg

Vitamins

VitaminAmountUnitDV
vitamin A4.86mcg0.5%
vitamin B10.027mg2.3%
vitamin B20.034mg2.6%
vitamin B30.659mg4.1%
vitamin B60.085mg5.0%
vitamin B94.74mcg1.2%
vitamin B120.34mcg14.2%
vitamin C1.04mg1.2%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.461mg3.1%
vitamin K3.41mcg2.8%

Minerals

MineralAmountUnitDV
calcium13.1mg1.3%
iron0.537mg3.0%
magnesium11.9mg3.0%
phosphorus50.6mg7.2%
potassium105mg4.0%
sodium265mg11.5%
zinc0.832mg7.6%
copper0.087mg9.7%
manganese0.168mg7.3%
selenium3.66mcg6.7%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 132mg18.9%173%
Isoleucine 180mg12.9%126%
Leucine 319mg11.7%110%
Lysine 302mg14.4%132%
Methionine 146mg13.9%133%
Phenylalanine 299mg17.1%153%
Threonine 174mg16.6%146%
Tryptophan 47mg16.8%149%
Valine 201mg11.0%105%

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Allergens

Tree nuts

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Soup Difficulty: Medium Servings: 8 Total: 140 min

Ingredients

  • Beef brisket, boneless 500 g
  • Water 2.2 L
  • Sunflower oil 2 tbsp
  • Onions, finely chopped 2 medium (250 g)
  • Long-grain white rice 80 g
  • Walnuts, finely ground 80 g
  • Tkemali (sour plum sauce) 4 tbsp (65 g)
  • Tomato paste 2 tbsp (32 g)
  • Garlic, crushed 5 cloves (20 g)
  • Khmeli-suneli spice blend 2 tsp
  • Dried chili flakes 0.5 tsp
  • Fresh cilantro, chopped 1 bunch (30 g)
  • Salt 1 tbsp (18 g), to taste
Prep
20 min
Cook
120 min

Instructions

  1. 1

    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.

  2. 2

    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.

  3. 3

    Rinse the rice, add it to the broth with the onion mixture and cook for 10 minutes.

  4. 4

    Stir the tkemali into the soup, then add the walnuts, half the garlic, the khmeli-suneli and the chili flakes.

  5. 5

    Season with the salt and simmer for another 8 to 10 minutes, until the rice is soft.

  6. 6

    Take the pot off the heat, stir in the cilantro and the remaining garlic, cover and leave for 10 minutes before serving.