Khinkali

Good nutritional profile

Georgian twisted dumplings with a juicy spiced meat filling.

Khinkali — photo 1

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.

Macronutrients Distribution

Protein: 8.6g (22.8%)
Fat: 7.1g (18.8%)
Carbs: 22g (58.4%)
Fiber: 1g

Basic Nutritional Info

NutrientValueDV
Protein8.6g15.4%
Fat7.1g10.1%
Carbs22g7.3%
Simple Sugars7.7gEstimate
Complex Carbs13.3gEstimate
Fiber1g4.0%
Water61g2.4%
Calories1898.4%

Glycemic Index

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

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Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.6g13.0%
Monounsaturated3.05g12.2%
Polyunsaturated0.52g4.0%
Omega-30.156gEstimate
EPA1mg0.1%
DHA1mg0.1%
Omega-60.364gEstimate
Trans0.22g11.0%

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 C0.74mg
Vitamin E0.14mg
Selenium15.8mcg

Vitamins

VitaminAmountUnitDV
vitamin A4.46mcg0.5%
vitamin B10.124mg10.3%
vitamin B20.067mg5.2%
vitamin B31.51mg9.4%
vitamin B60.108mg6.4%
vitamin B98.3mcg2.1%
vitamin B120.395mcg16.5%
vitamin C0.743mg0.8%
vitamin D0.074 (3 IU)mcg0.5%
vitamin E0.142mg0.9%
vitamin K3.66mcg3.1%

Minerals

MineralAmountUnitDV
calcium14mg1.4%
iron0.879mg4.9%
magnesium13.8mg3.5%
phosphorus88.2mg12.6%
potassium145mg5.6%
sodium338mg14.7%
zinc1.26mg11.5%
copper0.066mg7.3%
manganese0.23mg10.0%
selenium15.8mcg28.7%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 268mg38.3%158%
Isoleucine 356mg25.4%112%
Leucine 644mg23.6%99%
Lysine 553mg26.3%109%
Methionine 323mg30.8%132%
Phenylalanine 641mg36.6%147%
Threonine 317mg30.2%119%
Tryptophan 86mg30.7%123%
Valine limiting408mg22.4%96%

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Values per 100 g

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Allergens

Gluten

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Main Difficulty: Hard Servings: 6 Total: 90 min

Ingredients

  • All-purpose flour 500 g
  • Cold water, for the dough 220 ml
  • Ground beef 300 g
  • Ground pork 300 g
  • Onions 2 medium (200 g)
  • Fresh cilantro 20 g
  • Ice-cold water, for the filling 200 ml
  • Salt 2.5 tsp
  • Black pepper, freshly ground 1 tsp
  • Ground cumin 0.5 tsp
  • Chili flakes 0.25 tsp
Prep
75 min
Cook
15 min

Instructions

  1. 1

    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.

  2. 2

    Finely chop the onions and cilantro and mix them with the beef, pork, remaining salt, pepper, cumin and chili flakes.

  3. 3

    Work the ice-cold water into the meat a little at a time until the filling is loose and juicy.

  4. 4

    Roll the dough out 2 mm thick and cut out 12 cm circles, about 30 in total.

  5. 5

    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.

  6. 6

    Boil the khinkali in batches in a large pot of salted water for 12 minutes, stirring gently at first so they do not stick.

  7. 7

    Lift them out with a slotted spoon, dust with black pepper and eat by hand, sipping the broth after the first bite.