Momos are savory dumplings hailing from the Himalayan regions, including Tibet, Nepal, and Northeast India. This beloved street food is known for its soft dough filled with a variety of flavorful fillings, such as minced vegetables or meat. Typically steamed, momos are served hot with a spicy dipping sauce, making them a perfect snack or appetizer.
Momos are believed to have originated in Tibet, where they were traditionally made with yak meat. Through centuries of trade and migration, they spread to Nepal, Bhutan, and India's northeastern regions. Over time, the recipe adapted to include various fillings and cooking methods like steaming, frying, and pan-frying. Today, momos are a popular snack throughout South Asia and have gained worldwide recognition for their delightful texture and versatile flavor.
Ingredients:
For the Filling:
- 1 cup finely chopped vegetables (cabbage, carrots, onions, and bell peppers)
- 250 grams minced chicken or beef
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 tablespoon soy sauce
- Salt and pepper to taste
For the Dough:
- 2 cups all-purpose flour
- 1/2 teaspoon salt
- Water as needed
Method:
1. Prepare the Filling:
- In a mixing bowl, combine finely chopped vegetables, minced meat, garlic, ginger, soy sauce, salt, and pepper. Mix thoroughly and set aside.
2. Make the Dough:
- In a separate bowl, mix flour and salt. Gradually add water and knead the dough until it becomes soft and elastic. Let it rest for 15-20 minutes.
3. Shape the Momos:
- Divide the dough into small balls. Roll each ball into a thin, round disc, ensuring the edges are thinner than the center.
- Place a spoonful of the filling in the center of the dough circle. Fold and pleat the edges to seal the filling securely into a small pouch.
4. Cook the Momos:
- Steam the momos in a steamer for 10-12 minutes until cooked and tender.
- Alternatively, you can pan-fry them for a crispy texture.
5. Serve:
- Serve hot with a spicy dipping sauce made from chili sauce, soy sauce, vinegar, and garlic.
Notes:
- You can experiment with fillings such as mushrooms, paneer, or pork for more variety.
- Ensure the dough is well sealed to prevent the filling from leaking during steaming.
Nutrition Value:
1. Filling Ingredients:
1 cup finely chopped vegetables (cabbage, carrots, onions, and bell peppers)
- calories: 50
- carbohydrates: 12 g
- protein: 2 g
- fat: 0.3 g
- sodium: 30 mg
- cholesterol: 0 mg
- vitamins: high in vitamin A (carrots), vitamin C (bell peppers), and folate
- minerals: potassium, calcium, and magnesium
- nutritional benefit: these vegetables are low in calories and packed with fiber, vitamins, and antioxidants, making them great for boosting overall health and digestion.
250 grams minced chicken
- calories: 275
- carbohydrates: 0 g
- protein: 23 g
- fat: 20 g
- sodium: 80 mg
- cholesterol: 75 mg
- vitamins: vitamin B6 and niacin
- minerals: phosphorus, selenium
- nutritional benefit: chicken is an excellent source of lean protein, essential for muscle repair and growth. It's also low in carbohydrates and offers important vitamins and minerals.
250 grams minced beef
- calories: 288
- carbohydrates: 0 g
- protein: 26 g
- fat: 19 g
- sodium: 73 mg
- cholesterol: 80 mg
- vitamins: vitamin B12, iron, and niacin
- minerals: zinc, iron, selenium
- nutritional benefit: beef provides high-quality protein and is rich in iron, which supports healthy blood cells and energy levels. It also offers important vitamins like B12, crucial for nerve function.
2 cloves garlic, minced
- calories: 9
- carbohydrates: 2 g
- protein: 0.4 g
- fat: 0.1 g
- sodium: 1 mg
- cholesterol: 0 mg
- vitamins: vitamin B6 and vitamin C
- minerals: manganese, selenium
- nutritional benefit: garlic is well-known for its potential to boost the immune system, thanks to its antioxidant and anti-inflammatory properties.
1 teaspoon grated ginger
- calories: 6
- carbohydrates: 1.3 g
- protein: 0.1 g
- fat: 0.05 g
- sodium: 1 mg
- cholesterol: 0 mg
- vitamins: vitamin B6, vitamin C
- minerals: magnesium, manganese
- nutritional benefit: ginger helps with digestion, reduces inflammation, and can alleviate nausea and muscle pain.
1 tablespoon soy sauce
- calories: 9
- carbohydrates: 0.8 g
- protein: 1 g
- fat: 0 g
- sodium: 1005 mg
- cholesterol: 0 mg
- vitamins: minimal amounts of B vitamins
- minerals: small amounts of iron, magnesium
- nutritional benefit: soy sauce adds a savory flavor, but it’s high in sodium, so it should be consumed in moderation.
salt and pepper to taste
- calories: negligible
- carbohydrates: 0 g
- protein: 0 g
- fat: 0 g
- sodium: depends on amount used
- cholesterol: 0 mg
- vitamins and minerals: minimal amounts
- nutritional benefit: adds flavor but should be used sparingly, especially salt, to control sodium intake.
2. Dough Ingredients:
2 cups all-purpose flour
- calories: 910
- carbohydrates: 192 g
- protein: 26 g
- fat: 2.6 g
- sodium: 2 mg
- cholesterol: 0 mg
- vitamins: minimal B vitamins
- minerals: small amounts of iron
- nutritional benefit: flour is a source of carbohydrates that provide energy. However, it is low in fiber, so it's recommended to pair it with nutrient-rich fillings.
1/2 teaspoon salt
- calories: 0
- carbohydrates: 0 g
- protein: 0 g
- fat: 0 g
- sodium: 1160 mg
- cholesterol: 0 mg
- vitamins and minerals: negligible
- nutritional benefit: salt enhances flavor but is high in sodium, which should be moderated to maintain healthy blood pressure.
water as needed
- calories: 0
- carbohydrates: 0 g
- protein: 0 g
- fat: 0 g
- sodium: 0 mg
- cholesterol: 0 mg
- vitamins and minerals: none
- nutritional benefit: water hydrates the dough and is essential for the preparation, though it doesn’t contribute to the nutrition profile directly.
The momos filling contains a balanced mix of vegetables and protein, providing essential vitamins, minerals, and fiber. The dough primarily offers carbohydrates for energy, but the overall dish remains low in fat and rich in nutrients, depending on the chosen filling. Pairing momos with a dipping sauce will further enhance the flavor but may add extra sodium depending on the ingredients used.
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