Kutia
Moderate nutritional value
Ukrainian Christmas wheat berries with poppy seeds, honey and nuts.
Kutia is the first dish of the Ukrainian Christmas Eve supper: boiled wheat berries mixed with ground poppy seeds, walnuts and raisins and dressed with honey dissolved in uzvar or water. A 150 g portion has about 325 kcal, 9 g of protein, 45 g of carbohydrate with 18 g of sugar, 8 g of fiber and 15 g of fat, mostly polyunsaturated, plus about 270 mg of calcium from the poppy seeds.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.8g | 10.4% |
| Fat | 9.9g | 14.1% |
| Carbs | 30g | 10.0% |
| Simple Sugars | 10.5g | Estimate |
| Complex Carbs | 14.1g | Estimate |
| Fiber | 5.4g | 21.6% |
| Water | 53g | 2.1% |
| Calories | 216 | 9.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.03 | g | 5.2% |
| Monounsaturated | 1.39 | g | 5.6% |
| Polyunsaturated | 6.91 | g | 53.2% |
| Omega-3 | 2.073 | g | Estimate |
| Omega-6 | 4.837 | g | Estimate |
| Trans | 0 | g | 0.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.38 | mg |
| Vitamin E | 0.41 | mg |
| Selenium | 15.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0.075 | mcg | 0.0% |
| vitamin B1 | 0.16 | mg | 13.3% |
| vitamin B2 | 0.052 | mg | 4.0% |
| vitamin B3 | 1.11 | mg | 6.9% |
| vitamin B6 | 0.119 | mg | 7.0% |
| vitamin B9 | 19.4 | mcg | 4.8% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 0.377 | mg | 0.4% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.413 | mg | 2.8% |
| vitamin K | 0.79 | mcg | 0.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 181 | mg | 18.1% |
| iron | 2.09 | mg | 11.6% |
| magnesium | 77.9 | mg | 19.5% |
| phosphorus | 186 | mg | 26.6% |
| potassium | 243 | mg | 9.3% |
| sodium | 14.9 | mg | 0.6% |
| zinc | 1.67 | mg | 15.2% |
| copper | 0.41 | mg | 45.6% |
| manganese | 1.79 | mg | 77.8% |
| selenium | 15.3 | mcg | 27.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 144 | mg | 20.6% | 107% |
| Isoleucine | 230 | mg | 16.4% | 91% |
| Leucine | 407 | mg | 14.9% | 79% |
| Lysine limiting | 213 | mg | 10.1% | 53% |
| Methionine | 229 | mg | 21.8% | 118% |
| Phenylalanine | 448 | mg | 25.6% | 130% |
| Threonine | 199 | mg | 19.0% | 95% |
| Tryptophan | 68 | mg | 24.3% | 123% |
| Valine | 294 | mg | 16.2% | 87% |
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Allergens
Recipe
See full recipeIngredients
- Wheat berries 250 g
- Poppy seeds 150 g
- Walnuts, chopped 100 g
- Raisins 100 g
- Honey 100 g (5 tbsp)
- Uzvar (dried fruit compote) or boiled water, warm 150 ml
- Salt 1 pinch (1 g)
- Water, for soaking and boiling about 2 l
Instructions
- 1
Rinse the wheat berries, cover with cold water and soak for 8 hours or overnight, then drain.
- 2
Cover the wheat with 1.5 l of fresh water, add the salt and simmer, covered, for 1.5 hours until the grains are tender and start to burst; drain and cool.
- 3
Pour boiling water over the poppy seeds, leave for 30 minutes, drain well and grind them in a blender or mortar until they turn pale and milky.
- 4
Soak the raisins in hot water for 10 minutes and drain; toast the walnuts in a dry pan for 3-4 minutes and chop them.
- 5
Dissolve the honey in the warm uzvar or boiled water.
- 6
Mix the wheat with the ground poppy seeds, walnuts and raisins, then pour over the honey syrup and stir.
- 7
Leave for 1 hour so the wheat absorbs the syrup, and serve at room temperature.