spice1 recipes
Utskho Suneli.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
dried blue fenugreekdried ground blue fenugreek
SERVING
CALORIES
323
PROTEIN
23g
CARBS
58.3g
FAT
6.4g
FIBER
24.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories323kcal—
Protein23g46%
Carbohydrates58.3g21%
Fiber24.6g88%
Sugar0g0%
Total fat6.4g8%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol0mg0%
Water8.8g—
MINERALS
Sodium67mg3%
Potassium770mg16%
Calcium176mg14%
Iron33.5mg186%
Magnesium191mg45%
Phosphorus296mg24%
Zinc2.5mg23%
Copper1.1mg122%
Manganese1.2mg52%
Selenium6.3µg11%
VITAMINS
Vitamin A3.0µg0%
Vitamin C3.0mg3%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K0µg0%
Thiamin (B1)0.32mg27%
Riboflavin (B2)0.36mg28%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.60mg35%
Folate (B9)57µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup120g
1 tablespoon7.5g
1 teaspoon2.5g
1 oz28.4g
1 lb453.6g
1 ml0.5g
HEALTH BENEFITS
Why eat it.
- ✓High iron content supports healthy blood oxygen levels
- ✓Rich in dietary fiber which aids digestion
- ✓Contains antioxidants that help reduce oxidative stress
- ✓May assist in regulating blood sugar levels
- ✓Provides essential minerals like magnesium and phosphorus
COOKING TIPS
In the kitchen.
- 1Add to dishes toward the end of cooking to preserve its nutty scent
- 2Essential ingredient for authentic Georgian Satsivi and Bazhe sauces
- 3Pairs perfectly with ground walnuts, garlic, and coriander
STORAGE
Keep it fresh.
- Store in an airtight glass jar to maintain its delicate aroma
- Keep in a cool, dark cupboard away from heat and moisture
- Best used within 12 months for maximum flavor potency
FAQ
Frequently asked questions.
What is Utskho Suneli?
Utskho Suneli is a Georgian spice made from the dried seeds and pods of blue fenugreek (Trigonella caerulea). It has a milder, nuttier flavor than common fenugreek.
How long does Utskho Suneli last?
When stored in an airtight container in a cool, dark place, it maintains its quality for 1 to 2 years, though the aroma is best in the first year.
Can I substitute regular fenugreek for Utskho Suneli?
You can, but use less. Regular fenugreek is much more bitter and pungent. Utskho Suneli is prized for its mellow, nutty profile.
Is Utskho Suneli the same as Khmeli Suneli?
No, Utskho Suneli is a single spice (blue fenugreek), whereas Khmeli Suneli is a spice blend that usually contains Utskho Suneli as an ingredient.
What does Utskho Suneli taste like?
It has a very mild, nutty, and slightly sweet aroma, reminiscent of maple or toasted hay, without the intense bitterness of standard fenugreek.
How do I identify high-quality Utskho Suneli?
Look for a pale greenish-brown powder with a distinct, pleasant nutty aroma. Avoid batches that look grey or have no scent.
Is it gluten-free?
Yes, pure Utskho Suneli is a naturally gluten-free spice.
What are the best dishes to use it in?
It is a staple in Georgian cuisine, used in walnut sauces (Satsivi), bean stews (Lobio), and meat dishes like Chakhokhbili.
