Manti, a beloved dish in Central Asian cuisine, features steamed dumplings filled with a savory mixture of spiced meat, onions, and sometimes pumpkin. These dumplings are traditionally served with a tangy yogurt-based sauce, adding a creamy contrast to the hearty flavors of the filling.

The history of Manti traces back centuries, with variations found across Central Asia, including countries like Uzbekistan, Kazakhstan, and Turkey. It is believed that Manti has roots in the nomadic cultures of the region, where portable, filling meals were essential for sustenance during long journeys.

Over time, Manti evolved into a culinary tradition cherished for its rich flavors and cultural significance. It has become a staple dish for festive occasions, family gatherings, and celebrations, showcasing the skill and artistry of Central Asian cooking. Today, Manti continues to delight food enthusiasts worldwide with its delightful combination of tender dumplings and aromatic, spiced meat, embodying the culinary heritage of the region.

For clear and uncomplicated ingredients in your Manti recipe, you'll need:

Ingredients

- 1 pound ground lamb or beef

- 1 onion, finely chopped

- 1/2 cup pumpkin puree (optional)

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- 1/2 teaspoon paprika

- 1/2 teaspoon cumin

- 1 package dumpling wrappers (about 50 wrappers)

- Plain yogurt, for serving

- Fresh parsley or cilantro, chopped (optional)

Method of preparation:

1. In a mixing bowl, combine the ground meat, chopped onion, pumpkin puree (if using), salt, black pepper, paprika, and cumin. Mix well until the ingredients are evenly distributed.

2. Take a dumpling wrapper and place a small amount of the meat mixture in the center. Fold the wrapper in half to form a triangle, then pinch the edges tightly to seal the dumpling.

3. Repeat the process until all the wrappers are filled and sealed.

4. Bring a large pot of water to a boil. Carefully add the dumplings to the boiling water and cook for about 10-12 minutes, or until the dumplings are cooked through and float to the surface.

5. Remove the cooked dumplings with a slotted spoon and place them on a serving platter.

6. Serve the Manti hot, accompanied by plain yogurt for dipping. Garnish with chopped parsley or cilantro if desired.

Enjoy your homemade Central Asian Manti!

Nutrition Value:

1. Ground Lamb or Beef (1 pound):

  - Calories: Approximately 1200-1400 calories

  - Carbohydrates: Negligible (less than 1 gram)

  - Protein: About 80-90 grams

  - Fat: Around 100-120 grams

  - Sodium: Varies based on seasoning, typically around 100-200 milligrams

  - Cholesterol: Approximately 300-400 milligrams

  - Vitamins and Minerals: Contains iron, zinc, vitamin B12, and other nutrients.

  - Nutritional Benefit: Good source of protein and essential nutrients like iron and zinc.

2. Onion (1 onion, finely chopped):

  - Calories: About 40-50 calories

  - Carbohydrates: Around 10-12 grams

  - Protein: Approximately 1 gram

  - Fat: Negligible

  - Sodium: Very low, about 2-3 milligrams

  - Cholesterol: None

  - Vitamins and Minerals: Rich in vitamin C, vitamin B6, potassium, and antioxidants.

  - Nutritional Benefit: Provides vitamins, minerals, and antioxidants with low calories.

3. Pumpkin Puree (1/2 cup, optional):

  - Calories: About 25-30 calories

  - Carbohydrates: Around 6-8 grams

  - Protein: Approximately 1 gram

  - Fat: Negligible

  - Sodium: Very low, about 1-2 milligrams

  - Cholesterol: None

  - Vitamins and Minerals: High in vitamin A, vitamin C, potassium, and fiber.

  - Nutritional Benefit: Adds vitamins, minerals, and fiber with low calories.

4. Salt (1 teaspoon):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Approximately 2300-2400 milligrams

  - Cholesterol: None

  - Vitamins and Minerals: None

  - Nutritional Benefit: Enhances flavor but should be used in moderation due to sodium content.

5. Black Pepper (1/2 teaspoon):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins and Minerals: Contains small amounts of manganese and vitamin K.

  - Nutritional Benefit: Adds flavor and may have mild antioxidant properties.

6. Paprika (1/2 teaspoon):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins and Minerals: Contains vitamin A, vitamin E, and antioxidants.

  - Nutritional Benefit: Adds color and flavor, with potential antioxidant benefits.

7. Cumin (1/2 teaspoon):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins and Minerals: Contains iron, manganese, and antioxidants.

  - Nutritional Benefit: Adds a distinctive flavor and may offer antioxidant and anti-inflammatory properties.

8. Dumpling Wrappers (1 package, about 50 wrappers):

  - Calories: Varies based on brand and ingredients, typically 100-150 calories per serving (3-4 wrappers)

  - Carbohydrates: Around 20-25 grams per serving

  - Protein: Approximately 2-4 grams per serving

  - Fat: Around 1-3 grams per serving

  - Sodium: Varies, check package label for specific information

  - Cholesterol: Varies, check package label for specific information

  - Vitamins and Minerals: Depends on the type of flour used (e.g., wheat flour, rice flour).

  - Nutritional Benefit: Provides carbohydrates for energy but can vary in nutritional value based on ingredients.

9. Plain Yogurt (for serving):

  - Calories: About 60-80 calories per half cup (depending on fat content)

  - Carbohydrates: Around 4-6 grams

  - Protein: Approximately 4-6 grams

  - Fat: About 3-5 grams (for low-fat or non-fat varieties)

  - Sodium: Around 50-100 milligrams

  - Cholesterol: About 10-20 milligrams

  - Vitamins and Minerals: Contains calcium, vitamin D, vitamin B12, and probiotics (if live cultures are present).

  - Nutritional Benefit: Good source of protein, calcium, and probiotics for gut health.

10. Fresh Parsley or Cilantro (optional, chopped):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins and Minerals: Rich in vitamin K, vitamin C, and antioxidants.

  - Nutritional Benefit: Adds flavor and provides small amounts of vitamins and antioxidants.