Moderate nutritional value
Ukrainian millet and potato soup-porridge with salo and fried onion.
Kulish is a thick Cossack soup-porridge from Ukraine: millet and potatoes are cooked in water, then salted pork fatback (salo) fried with onion is stirred in with garlic, dill and green onions. A 350 g bowl has about 300 kcal, 33 g of carbohydrate and 16 g of fat, 6 g of it saturated, but only about 6 g of protein, with about 860 mg of sodium. A boiled egg or a slice of meat on the side adds protein.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1.6g | 2.9% |
| Fat | 4.6g | 6.6% |
| Carbs | 9.4g | 3.1% |
| Simple Sugars | 3.29g | Estimate |
| Complex Carbs | 4.91g | Estimate |
| Fiber | 1.2g | 4.8% |
| Water | 83g | 3.3% |
| Calories | 85 | 3.8% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.62 | g | 8.1% |
| Monounsaturated | 2.08 | g | 8.3% |
| Polyunsaturated | 0.66 | g | 5.1% |
| Omega-3 | 0.198 | g | Estimate |
| Omega-6 | 0.462 | 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 | 3.37 | mg |
| Vitamin E | 0.03 | mg |
| Selenium | 0.69 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 3.31 | mcg | 0.4% |
| vitamin B1 | 0.046 | mg | 3.8% |
| vitamin B2 | 0.031 | mg | 2.4% |
| vitamin B3 | 0.546 | mg | 3.4% |
| vitamin B6 | 0.077 | mg | 4.5% |
| vitamin B9 | 9.07 | mcg | 2.3% |
| vitamin B12 | 0.013 | mcg | 0.5% |
| vitamin C | 3.37 | mg | 3.7% |
| vitamin D | 0.01 (0 IU) | mcg | 0.1% |
| vitamin E | 0.03 | mg | 0.2% |
| vitamin K | 4.83 | mcg | 4.0% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 10.4 | mg | 1.0% |
| iron | 0.477 | mg | 2.6% |
| magnesium | 14.9 | mg | 3.7% |
| phosphorus | 37.2 | mg | 5.3% |
| potassium | 116 | mg | 4.5% |
| sodium | 244 | mg | 10.6% |
| zinc | 0.259 | mg | 2.4% |
| copper | 0.089 | mg | 9.9% |
| manganese | 0.175 | mg | 7.6% |
| selenium | 0.689 | mcg | 1.3% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 28 | mg | 4.0% | 75% |
| Isoleucine | 56 | mg | 4.0% | 81% |
| Leucine | 141 | mg | 5.2% | 100% |
| Lysine limiting | 63 | mg | 3.0% | 57% |
| Methionine | 48 | mg | 4.6% | 90% |
| Phenylalanine | 109 | mg | 6.2% | 115% |
| Threonine | 49 | mg | 4.7% | 85% |
| Tryptophan | 15 | mg | 5.4% | 98% |
| Valine | 77 | mg | 4.2% | 83% |
Values per 100 g
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Rinse the millet in hot water several times until the water runs clear.
Bring 2 l of water to a boil with the bay leaves, add the millet and cook for 15 minutes, skimming off any foam.
Add the potatoes and cook for 15 minutes more, stirring now and then so the millet does not stick.
Meanwhile fry the diced salo in a dry pan over medium heat for 6-8 minutes until the cracklings are golden, then add the onions and fry for 6-7 minutes until soft and light golden.
Tip the salo, onions and all the rendered fat into the pot, add the garlic and pepper, and taste before adding salt, as the salo is salty.
Simmer for 5 minutes more; the kulish should be thick but still spoonable, so add a little boiling water if needed.
Remove the bay leaves, stir in the dill and green onions, and serve hot.