Discover how to make traditional Afghan Mantu with this easy recipe. Mantu are flavorful dumplings filled with seasoned minced meat and onions, then steamed to perfection. This recipe offers step-by-step instructions to create these savory bites that are a staple in Afghan cuisine. Perfect for a family meal or special occasion, Mantu will impress with their delicious taste and tender texture.

Ingredients:

- For the Dough:

 - 2 cups all-purpose flour

 - 1 egg

 - 1/2 cup water

 - 1/2 teaspoon salt

- For the Filling:

 - 1 pound ground beef or lamb

 - 1 large onion, finely chopped

 - 2 cloves garlic, minced

 - 1 teaspoon ground cumin

 - 1 teaspoon ground coriander

 - 1/2 teaspoon paprika

 - 1/2 teaspoon turmeric

 - Salt and pepper to taste

 - 2 tablespoons vegetable oil

- For the Sauce:

 - 1 cup yogurt

 - 2 cloves garlic, minced

 - 1 tablespoon dried mint

 - Salt to taste

Instructions:

Prepare the Dough:

  - In a large bowl, mix flour and salt. Make a well in the center and add the egg and water. Stir to combine.

  - Knead the dough on a floured surface until smooth and elastic, about 5-7 minutes. Cover with a damp cloth and let it rest for 30 minutes.

Prepare the Filling:

  - Heat vegetable oil in a pan over medium heat. Add the chopped onions and garlic, and cook until translucent.

  - Add the ground meat and cook until browned. Stir in cumin, coriander, paprika, turmeric, salt, and pepper. Cook until well combined and the meat is fully cooked. Let the mixture cool.

Assemble the Mantu:

  - Roll out the dough on a floured surface to about 1/8 inch thick. Cut into 3-inch squares.

  - Place a spoonful of the filling in the center of each square. Fold the dough over the filling to form a triangular or pleated shape, pinching the edges to seal.

Steam the Mantu:

  - Arrange the dumplings in a steamer basket lined with parchment paper or cabbage leaves to prevent sticking. Steam over boiling water for about 30 minutes, or until the dough is cooked through.

Prepare the Sauce:

  - In a bowl, mix yogurt with minced garlic, dried mint, and a pinch of salt. Stir until well combined.

Serve:

  - Serve the steamed Mantu hot with the yogurt sauce on the side. Enjoy these delicious Afghan dumplings as an appetizer or main dish!

Nutritional values

For the Dough:

All-purpose flour (2 cups)

 - Calories: ~910

 - Carbohydrates: ~190g

 - Protein: ~24g

 - Fat: ~2g

 - Fiber: ~6g

Benefits:

 - Provides a significant source of carbohydrates for energy.

 - Contains small amounts of iron, which is important for blood health.

 - Can be used in a variety of recipes.

Egg (1)

 - Calories: ~70

 - Carbohydrates: ~1g

 - Protein: ~6g

 - Fat: ~5g

 - Cholesterol: ~186mg

Benefits:

 - Excellent source of high-quality protein.

 - Rich in vitamins A, D, E, and B12, as well as selenium and choline.

 - Provides essential fatty acids.

Water (1/2 cup)

 - Calories: 0

 - Carbohydrates: 0g

 - Protein: 0g

 - Fat: 0g

Benefits:

 - Essential for maintaining hydration and supporting bodily functions.

 - Aids in digestion and helps in the absorption of nutrients.

Salt (1/2 teaspoon)

 - Sodium: ~1,150mg

Benefits:

 - Helps maintain electrolyte balance and proper fluid balance in the body.

 - Enhances the flavor of the dough.

For the Filling:

Ground beef or lamb (1 pound)

 - Calories: ~1,000 (for beef)

 - Carbohydrates: 0g

 - Protein: ~70g

 - Fat: ~80g

Benefits:

 - Excellent source of complete protein.

 - Rich in heme iron, which is easily absorbed by the body.

 - Provides essential B vitamins, including B12 and niacin.

Onion (1 large)

 - Calories: ~60

 - Carbohydrates: ~14g

 - Protein: ~1g

 - Fat: ~0g

Benefits:

 - Rich in antioxidants and sulfur compounds that support immune health.

 - Contains compounds that may help reduce inflammation.

Garlic (2 cloves)

 - Calories: ~10

 - Carbohydrates: ~2g

 - Protein: ~0.5g

 - Fat: ~0g

Benefits:

 - Known for its antibacterial and antiviral properties.

 - May help reduce cholesterol levels and support cardiovascular health.

Ground cumin (1 teaspoon)

 - Calories: ~8

 - Carbohydrates: ~1g

 - Protein: ~0.4g

 - Fat: ~0.5g

Benefits:

 - Helps with digestion and may reduce symptoms of bloating.

 - Contains antioxidants that support overall health.

Ground coriander (1 teaspoon)

 - Calories: ~6

 - Carbohydrates: ~1g

 - Protein: ~0.3g

 - Fat: ~0.3g

Benefits:

 - Supports digestive health and may help with digestive disorders.

 - Provides antioxidant benefits.

Paprika (1/2 teaspoon)

 - Calories: ~6

 - Carbohydrates: ~1g

 - Protein: ~0.3g

 - Fat: ~0.3g

Benefits:

 - Rich in vitamin A and other antioxidants.

 - Contains compounds that may reduce inflammation.

Turmeric (1/2 teaspoon)

 - Calories: ~6

 - Carbohydrates: ~1g

 - Protein: ~0.2g

 - Fat: ~0.2g

Benefits:

 - Contains curcumin, known for its anti-inflammatory properties.

 - Provides strong antioxidant effects.

Vegetable oil (2 tablespoons)

- Nutritional Values:

 - Calories: ~240

 - Carbohydrates: 0g

 - Protein: 0g

 - Fat: ~28g

Benefits:

 - Provides essential fatty acids necessary for health.

 - Useful for cooking and flavor enhancement.

For the Sauce:

Yogurt (1 cup)

 - Calories: ~150

 - Carbohydrates: ~12g

 - Protein: ~8g

 - Fat: ~8g

Benefits:

 - Contains beneficial bacteria that support gut health.

 - Good source of calcium for bone health.

Garlic (2 cloves)

- (Already covered in the filling section)

Dried mint (1 tablespoon)

 - Calories: ~7

 - Carbohydrates: ~1g

 - Protein: ~0.3g

 - Fat: ~0.1g

Benefits:

 - May help soothe digestive issues.

 - Adds a refreshing taste to the sauce.

Salt (to taste)

- (Already covered in the dough section)

This breakdown provides the nutritional values and health benefits of each ingredient in your recipe.