Discover the rich flavors of Mantu, traditional Afghan steamed dumplings filled with seasoned ground meat. These savory bites are typically served with a tangy yogurt and spiced tomato sauce, offering a delightful fusion of textures and tastes. Perfect for a hearty meal or a special occasion, Mantu showcases the essence of Afghan cuisine with every bite.
Ingredients:
For the Filling:
- 500g ground beef or lamb
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon salt (adjust to taste)
- 2 tablespoons vegetable oil
- 1/4 cup fresh parsley or cilantro, chopped
For the Dough:
- 2 cups all-purpose flour
- 1/2 teaspoon salt
- 1 large egg
- 3/4 cup warm water (adjust as needed)
For the Yogurt Sauce:
- 1 cup plain yogurt
- 1 clove garlic, minced
- 1 tablespoon fresh mint or dried mint, chopped
- Salt and pepper to taste
For the Spiced Tomato Sauce:
- 1 cup tomato sauce
- 1 tablespoon vegetable oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon ground red chili (optional for extra heat)
- Salt and pepper to taste
Instructions:
Prepare the Filling:
- Heat the vegetable oil in a skillet over medium heat. Add the chopped onions and cook until softened.
- Add the minced garlic and cook for an additional minute.
- Add the ground meat to the skillet, breaking it up with a spoon. Cook until browned and cooked through.
- Stir in the ground cumin, coriander, paprika, turmeric, black pepper, and salt. Cook for another 5 minutes.
- Remove from heat and mix in the chopped parsley or cilantro. Allow the filling to cool.
Make the Dough:
- In a large bowl, combine the flour and salt. Make a well in the center and add the egg.
- Gradually add warm water, mixing until a dough forms. Knead the dough on a floured surface for about 5 minutes until smooth and elastic.
- Cover the dough with a damp cloth and let it rest for 30 minutes.
Assemble the Mantu:
- Roll out the dough on a floured surface until it’s very thin (about 1/16-inch thick).
- Cut the dough into 3-inch squares or circles.
- Place a small spoonful of filling in the center of each dough piece.
- Fold the dough over the filling to form a triangle or pouch, pinching the edges to seal them tightly.
Steam the Mantu:
- Place a steamer basket over a pot of simmering water, lining the basket with parchment paper or lightly greased.
- Arrange the dumplings in the basket, leaving space between each one.
- Steam the dumplings for about 20-25 minutes, or until the dough is cooked through and translucent.
Prepare the Yogurt Sauce:
- In a bowl, mix the plain yogurt with minced garlic, mint, salt, and pepper. Set aside.
Prepare the Spiced Tomato Sauce:
- Heat vegetable oil in a saucepan over medium heat. Add the tomato sauce and spices.
- Simmer for 10 minutes, stirring occasionally. Adjust seasoning with salt and pepper to taste.
Serve:
- Place the steamed Mantu on a serving plate.
- Spoon the yogurt sauce and spiced tomato sauce over the dumplings.
- Garnish with additional fresh mint or cilantro if desired.
Enjoy your delicious Afghan Mantu with its rich combination of spiced meat, tangy yogurt, and flavorful tomato sauce!
Nutritional Values
Here’s the nutritional information and benefits for the ingredients used in the Mantu recipe:
Ground Beef or Lamb (500g):
- Calories: 1000 kcal
- Protein: 80g
- Fat: 80g (depends on the fat content of the meat)
- Carbohydrates: 0g
Benefits:
- High Protein: Supports muscle growth and repair.
- Iron: Essential for healthy blood cells and energy.
- B Vitamins: Important for energy metabolism.
Onion (1 large):
- Calories: 60 kcal
- Protein: 1g
- Fat: 0g
- Carbohydrates: 14g
- Fiber: 2g
Benefits:
- Antioxidants: Rich in quercetin, which helps reduce inflammation.
- Vitamin C: Supports immune function.
- Fiber: Aids in digestion.
Garlic (2 cloves):
- Calories: 8 kcal
- Protein: 0.4g
- Fat: 0g
- Carbohydrates: 2g
Benefits:
- Allicin: Has antibacterial and anti-inflammatory properties.
- Immune Boosting: Supports overall immune health.
Spices (Cumin, Coriander, Paprika, Turmeric, Black Pepper):
- Calories: Varies by spice, generally minimal
- Protein: Minimal
- Fat: Minimal
- Carbohydrates: Minimal
Benefits:
- Cumin: Supports digestion and has antioxidant properties.
- Coriander: Aids in digestion and has anti-inflammatory effects.
- Paprika: Rich in vitamins A and C.
- Turmeric: Contains curcumin, which has powerful anti-inflammatory and antioxidant effects.
- Black Pepper: Enhances the absorption of other nutrients and has anti-inflammatory properties.
Fresh Parsley or Cilantro (1/4 cup):
- Calories: 5 kcal
- Protein: 0.5g
- Fat: 0g
- Carbohydrates: 1g
- Fiber: 0.5g
Benefits:
- Vitamins A, C, and K: Supports immune function and bone health.
- Antioxidants: Helps reduce oxidative stress.
All-Purpose Flour (2 cups):
- Calories: 910 kcal
- Protein: 12g
- Fat: 2g
- Carbohydrates: 190g
- Fiber: 4g
Benefits:
- Energy: Provides carbohydrates for energy.
- B Vitamins: Important for energy metabolism.
Egg (1 large):
- Calories: 70 kcal
- Protein: 6g
- Fat: 5g
- Carbohydrates: 1g
Benefits:
- High-Quality Protein: Supports muscle health.
- Vitamins and Minerals: Includes vitamin D, B12, and selenium.
Plain Yogurt (1 cup):
- Calories: 150 kcal
- Protein: 10g
- Fat: 8g
- Carbohydrates: 12g
Benefits:
- Probiotics: Supports gut health.
- Calcium: Essential for bone health.
- Protein: Helps in muscle repair and growth.
Tomato Sauce (1 cup):
- Calories: 80 kcal
- Protein: 2g
- Fat: 1g
- Carbohydrates: 16g
Benefits:
- Lycopene: An antioxidant that may reduce the risk of chronic diseases.
- Vitamin C: Supports immune health.
Vegetable Oil (2 tablespoons):
- Calories: 240 kcal
- Protein: 0g
- Fat: 28g
- Carbohydrates: 0g
Benefits:Essential Fatty Acids: Important for heart health.
Comments