Good nutritional profile
Georgian twisted dumplings with a juicy spiced meat filling.
Khinkali are large Georgian dumplings: thin dough is pleated around raw ground pork and beef mixed with onion, cilantro, spices and water, then boiled so the filling turns into a hot broth inside. They combine refined carbohydrate from the dough with protein and fat from the meat. Leaving the thick top knot uneaten, as Georgians traditionally do, trims some of the dough.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8.6g | 15.4% |
| Fat | 7.1g | 10.1% |
| Carbs | 22g | 7.3% |
| Simple Sugars | 7.7g | Estimate |
| Complex Carbs | 13.3g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 61g | 2.4% |
| Calories | 189 | 8.4% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.6 | g | 13.0% |
| Monounsaturated | 3.05 | g | 12.2% |
| Polyunsaturated | 0.52 | g | 4.0% |
| Omega-3 | 0.156 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 1 | mg | 0.1% |
| Omega-6 | 0.364 | g | Estimate |
| Trans | 0.22 | g | 11.0% |
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 | 0.74 | mg |
| Vitamin E | 0.14 | mg |
| Selenium | 15.8 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 4.46 | mcg | 0.5% |
| vitamin B1 | 0.124 | mg | 10.3% |
| vitamin B2 | 0.067 | mg | 5.2% |
| vitamin B3 | 1.51 | mg | 9.4% |
| vitamin B6 | 0.108 | mg | 6.4% |
| vitamin B9 | 8.3 | mcg | 2.1% |
| vitamin B12 | 0.395 | mcg | 16.5% |
| vitamin C | 0.743 | mg | 0.8% |
| vitamin D | 0.074 (3 IU) | mcg | 0.5% |
| vitamin E | 0.142 | mg | 0.9% |
| vitamin K | 3.66 | mcg | 3.1% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 14 | mg | 1.4% |
| iron | 0.879 | mg | 4.9% |
| magnesium | 13.8 | mg | 3.5% |
| phosphorus | 88.2 | mg | 12.6% |
| potassium | 145 | mg | 5.6% |
| sodium | 338 | mg | 14.7% |
| zinc | 1.26 | mg | 11.5% |
| copper | 0.066 | mg | 7.3% |
| manganese | 0.23 | mg | 10.0% |
| selenium | 15.8 | mcg | 28.7% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 268 | mg | 38.3% | 158% |
| Isoleucine | 356 | mg | 25.4% | 112% |
| Leucine | 644 | mg | 23.6% | 99% |
| Lysine | 553 | mg | 26.3% | 109% |
| Methionine | 323 | mg | 30.8% | 132% |
| Phenylalanine | 641 | mg | 36.6% | 147% |
| Threonine | 317 | mg | 30.2% | 119% |
| Tryptophan | 86 | mg | 30.7% | 123% |
| Valine limiting | 408 | mg | 22.4% | 96% |
Values per 100 g
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Mix the flour, 1 tsp salt and the cold water into a stiff dough, knead for 10 minutes, then cover and rest for 30 minutes.
Finely chop the onions and cilantro and mix them with the beef, pork, remaining salt, pepper, cumin and chili flakes.
Work the ice-cold water into the meat a little at a time until the filling is loose and juicy.
Roll the dough out 2 mm thick and cut out 12 cm circles, about 30 in total.
Put about 35 g of filling in the center of each circle, fold the edge into 15-20 small pleats and twist them into a tight knot at the top.
Boil the khinkali in batches in a large pot of salted water for 12 minutes, stirring gently at first so they do not stick.
Lift them out with a slotted spoon, dust with black pepper and eat by hand, sipping the broth after the first bite.