Heart-Healthy Khinkali
Savor the delightful flavors of *Heart-Healthy Khinkali*, a nutritious twist on the classic Georgian dumplings! This version replaces traditional fattier meats and refined flours with lean ground turkey and whole grain flour, creating a lighter, high-fiber alternative without compromising on taste. Seasoned with fragrant garlic, red onion, fresh herbs like parsley and cilantro, and a hint of ground coriander, these dumplings are wrapped in a tender dough and gently boiled to perfection. Low-sodium chicken broth, soy sauce, and olive oil add depth while keeping it heart-smart. Perfect for a comforting yet wholesome meal, these dumplings pair beautifully with a squeeze of lemon or a sprinkle of pepper. With just 40 minutes of prep time, this recipe is a health-conscious take on a beloved tradition. Perfect for fans of nutritious comfort food, high-protein meals, or easy-to-make ethnic cuisine!
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Recipe Information
Ingredients
- 500 g Lean ground turkey
- 300 g Whole grain flour
- 150 ml Low-sodium chicken broth
- 1 medium Red onion, finely chopped
- 3 cloves Garlic, minced
- 2 tbsp Parsley, finely chopped
- 2 tbsp Cilantro, finely chopped
- 1 tsp Ground coriander
- 1 tsp Black pepper
- 1 tbsp Low-sodium soy sauce
- 150 ml Cold water
- 1 tbsp Olive oil
- 0.5 tsp Salt
Instructions
In a large bowl, mix the ground turkey with the chopped red onion, minced garlic, parsley, cilantro, ground coriander, black pepper, and low-sodium soy sauce until well combined. Set aside.
In a separate bowl, combine the whole grain flour and salt. Gradually add the cold water while mixing, until a smooth dough forms. Knead the dough for about 5 minutes, cover with a damp cloth, and let it rest for 15 minutes.
After resting, divide the dough into small balls, roughly the size of a walnut. On a floured surface, roll each ball into a thin circle about 10 cm in diameter.
Place a tablespoon of the turkey filling in the center of each dough circle. Gather the edges of the circle, pleating them around the filling to form a little pouch, then twist the top to seal.
Bring a large pot of water with a drizzle of olive oil to a boil. Gently place the khinkali into the pot in batches, making sure not to overcrowd. Boil for about 12-15 minutes, or until the khinkali float to the top and the dough is cooked through.
Carefully remove the khinkali with a slotted spoon, allowing excess water to drip off. Serve hot, perhaps with a light sprinkle of pepper and a squeeze of lemon juice for added zest.
Nutrition Facts
Calories |
1909 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.2 g | 75% | |
| Saturated Fat | 12.7 g | 64% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 357 mg | 119% | |
| Sodium | 2071 mg | 90% | |
| Total Carbohydrate | 234.2 g | 85% | |
| Dietary Fiber | 36.0 g | 129% | |
| Total Sugars | 6.8 g | ||
| Protein | 143.2 g | 286% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 285 mg | 22% | |
| Iron | 20.7 mg | 115% | |
| Potassium | 2691 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
