15 Georgian traditional food & Health Benefits


Flavorful, spicy, nutritious, Georgian cuisine draws influences from neighboring countries. Knowing where to get them, gives assurance of a tasty meal.

Preparing Georgian traditional food brings various ingredients together like garlic, onions, turmeric, saffron, walnut, to name a.

However, it’s diverse culinary tradition increases chances of eating different foods that offers overall well-being.

Khinkali, Khachapuri and Badrijani Nigvzit are some of dishes that are commonly sold in many restaurants and streets of Georgian.

Let’s explore 15 Georgian traditional food & Health Benefits

1. Khachapuri

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This is one of the Georgian cheese bread you can easily buy on the street and towns of Georgian. It is produced with a bread dough packed with a mixture of cheese, eggs and butter.
Nutritional Fact of Khachapuri
Thiamin, Calories, Total Fat, Saturated fat, Cholesterol, Sodium, Carbohydrates, Sugar, Protein

2. Khinkali

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It is made from a mixture of meat, beef, herbs and spices. The dumplings is typically boiled and served hot; It is much more enjoyable when taking with drinks.

Nutritional Fact of Khinkali
Iron, selenium, vitamin A, vitamin C, dietary fiber , fat, protein, carbohydrates, magnesium, potassium, copper, zinc,

3. Mtsvadi

Mtsvadi is refers as Georgian shashlik. This nutritious meal is liked by many citizens of Georgian owing to the ingredients used in cooking it. This skewered meat dish is made with marinated chunks of pork, beef or lamb. It offers a smoky taste due to it method of preparation.

Nutritional Fact of Mtsvadi
Protein, fat soluble vitamins(A,D,E,K), iron, vitamin B12, zinc, selenium,

4. Lobio

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Lobio is a popular Georgian food made by mixing kidney beans, onions, herbs, and spices. Majority of Georgians often enjoy Lobio with Georgian bread.

Nutritional Fact of Lobio
Protein, dietary fiber, Vitamin C, vitamin A, potassium, magnesium, phosphorus, iron, selenium, zinc, vitamin B12, bioactive compounds.

5. Badrijani Nigvzit

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Badrijani Nigvzit is considered as eggplant rolls packed with a flavorful walnut paste. The eggplant slices are fried and then rolled around the walnut filling. Traditionally, badrijani Nigvzit is served mostly during Georgian feast.

6. Chakhokhbili

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It is a Georgian chicken dish made with stewed chicken, tomatoes, onions, and various herbs and spices. Chakhokhbili is often served with a side of bread or rice.

7. Pkhali

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Pkhali is a variety of vegetable dishes prepared with chopped vegetables like spinach, beetroot, or cabbage mixed with ground walnuts, garlic, herbs, and spices. It is a vegetarian dish served as an appetizer. Pkhali offers a wide range of health benefits.
Nutritional Fact of Pkhali
Vitamin C, Vitamin B2, magnesium, potassium, zinc, copper, selenium, iron, calcium, dietary fiber and natural compounds.

8. Churchkhela

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Churchkhela is one of the popular Georgian sweet treat cooked with walnut or hazelnuts and some ingredients like grape and sugar.

Nutritional Fact of churchkhela
Protein, dietary fiber, Omega-3 fatty, vitamin C, calcium, carbohydrates, vitamin E, zinc, copper, selenium.

9. Kharcho

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It is extensively consumed due to it unique taste and flavour. Ingredients used in preparing kharcho are lamb or chicken, cherry plum, walnut and spices.
Nutritional Fact of kharcho
Vitamin A, vitamin C, magnesium, selenium, iron, calcium, dietary fiber, Vitamin E, protein, potassium, zinc, vitamin B6

10. Borano

Borano is a popular Georgian cheese dish, packed with calories. You can incorporate it in your food plan.

11. Kuchmachi

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Kuchmachi serve as an appetizer made of chicken or pig livers, hearts, and gizzards. Other ingredients include garlic, onions, walnut, and spices
Nutritional Fact of Kuchmachi
Vitamin A, vitamin E, quercetin, iron, protein, magnesium, potassium, zinc, flavonoids, vitamin C.

12. Satsivi

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In Georgian during winter holiday there is always joy in the heart of many citizens because of the special dish known as satsivi.

This is a staple food made with turkey or chicken with walnut sauce. Walnut sauce is a combination of water, garlic,

The sauce is made from walnuts, garlic, water, and a selection of spices.

Nutritional Fact of satsivi
Flavonoids, quercetin, dietary fiber, omega-3 fatty acids, vitamin A, vitamin E, vitamin C, copper, zinc, iron, selenium and, B vitamins.


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A traditional porridge-like meal, consists of cornmeal. Ghomi is commonly eaten with meat stew, Georgian cheese sulguni.

14. Nigvziani Badrijani

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This is seen as eggplant or walnuts that’s commonly eaten as an appetizer during Georgian feast.

Nigvziani Badrijani is made by mixing various ingredients such as ground walnuts, garlic, spices, and vinegar.

15. Shkmeruli

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A popular baked chicken of Georgian made by mixing garlic, spices, and milk.

People often enjoy shkmeruli because of the taste, flavor and nutritional value.

Georgian traditional food Health Benefits

Immune Boosting; Georgian foods are packed with dietary fiber, protein, fat soluble vitamins, vitamin C, selenium, zinc to name a few, which are Responsible for immune Boosting.

Antibacterial properties; This property allows the body to inhibit growth of dangerous bacteria in the body. Ingredients like garlic, onions, turmeric, pepper among others are source of antibacterial properties.

Lower cholesterol: you benefit greatly when you consume a generous amount of Georgian traditional foods owing to the presence of dietary fiber. This helps reduce excessive absorption of fat into the body

Diabetic management: because of the dietary fibre, it helps decrease full absorption of sugar into the bloodstream. They also enhance effective functions of the insulin. Lack adequate secretion of insulin is linked to excess glucose in the blood.

Good For heart Health: lack of vitamin A has been associated with poor eye sight. Georgian foods are loaded with vitamin A, vitamin E, and Beta-carotenoid, a precursor of vitamin A.

Skin care: As an antibacterial, anti inflammatory properties, they help eliminate symptoms of skin diseases.

Cancer prevention: May help prevent cancer as they contain antioxidant properties that are believed to decrease cancer progress.

Georgian traditional foods are delicious, influences by culinary tradition.

15 Georgian traditional food & Health Benefits

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