Kulish

Moderate nutritional value

Ukrainian millet and potato soup-porridge with salo and fried onion.

Kulish — photo 1

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.

Low carb

Macronutrients Distribution

Protein: 1.6g (10.3%)
Fat: 4.6g (29.5%)
Carbs: 9.4g (60.3%)
Fiber: 1.2g

Basic Nutritional Info

NutrientValueDV
Protein1.6g2.9%
Fat4.6g6.6%
Carbs9.4g3.1%
Simple Sugars3.29gEstimate
Complex Carbs4.91gEstimate
Fiber1.2g4.8%
Water83g3.3%
Calories853.8%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
65

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.62g8.1%
Monounsaturated2.08g8.3%
Polyunsaturated0.66g5.1%
Omega-30.198gEstimate
Omega-60.462gEstimate
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 C3.37mg
Vitamin E0.03mg
Selenium0.69mcg

Vitamins

VitaminAmountUnitDV
vitamin A3.31mcg0.4%
vitamin B10.046mg3.8%
vitamin B20.031mg2.4%
vitamin B30.546mg3.4%
vitamin B60.077mg4.5%
vitamin B99.07mcg2.3%
vitamin B120.013mcg0.5%
vitamin C3.37mg3.7%
vitamin D0.01 (0 IU)mcg0.1%
vitamin E0.03mg0.2%
vitamin K4.83mcg4.0%

Minerals

MineralAmountUnitDV
calcium10.4mg1.0%
iron0.477mg2.6%
magnesium14.9mg3.7%
phosphorus37.2mg5.3%
potassium116mg4.5%
sodium244mg10.6%
zinc0.259mg2.4%
copper0.089mg9.9%
manganese0.175mg7.6%
selenium0.689mcg1.3%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 28mg4.0%75%
Isoleucine 56mg4.0%81%
Leucine 141mg5.2%100%
Lysine limiting63mg3.0%57%
Methionine 48mg4.6%90%
Phenylalanine 109mg6.2%115%
Threonine 49mg4.7%85%
Tryptophan 15mg5.4%98%
Valine 77mg4.2%83%

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Soup Difficulty: Easy Servings: 8 Total: 60 min

Ingredients

  • Millet, rinsed 200 g
  • Water 2 l
  • Potatoes, peeled and diced 3 medium (500 g)
  • Salo (salted pork fatback), diced 150 g
  • Onions, finely chopped 2 medium (250 g)
  • Garlic, crushed 3 cloves (12 g)
  • Bay leaves and black pepper 2 leaves, a pinch
  • Salt to taste
  • Dill, chopped 20 g
  • Green onions, chopped 30 g
Prep
15 min
Cook
45 min

Instructions

  1. 1

    Rinse the millet in hot water several times until the water runs clear.

  2. 2

    Bring 2 l of water to a boil with the bay leaves, add the millet and cook for 15 minutes, skimming off any foam.

  3. 3

    Add the potatoes and cook for 15 minutes more, stirring now and then so the millet does not stick.

  4. 4

    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.

  5. 5

    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.

  6. 6

    Simmer for 5 minutes more; the kulish should be thick but still spoonable, so add a little boiling water if needed.

  7. 7

    Remove the bay leaves, stir in the dill and green onions, and serve hot.