Discover a delightful twist on traditional manti with this vegetarian recipe featuring pumpkin-filled steamed dumplings. Perfectly spiced and tender, these pumpkin manti offer a delicious and wholesome alternative to meat-filled versions. Ideal for a cozy meal or a special treat, this recipe provides a step-by-step guide to creating these flavorful dumplings from scratch. Enjoy a nutritious and satisfying dish that's sure to impress!

Ingredients:

For the Dough:

- 2 cups all-purpose flour

- 1 egg

- 1/2 cup water (more if needed)

- 1/2 teaspoon salt

For the Filling:

- 2 cups pumpkin, peeled and grated

- 1 large onion, finely chopped

- 2 tablespoons olive oil

- 1 teaspoon ground cumin

- 1/2 teaspoon ground coriander

- 1/2 teaspoon paprika

- Salt and pepper to taste

For Serving:

- Yogurt (plain or Greek)

- Fresh dill or parsley, chopped

- Lemon wedges

Instructions:

Prepare the Dough:

- In a large bowl, mix flour and salt.

- Create a well in the center, add the egg, and gradually mix in water until the dough comes together.

- Knead the dough on a floured surface for about 5 minutes until smooth and elastic.

- Cover with a damp cloth and let it rest for at least 30 minutes.

Prepare the Filling:

- Heat olive oil in a pan over medium heat.

- Add the chopped onion and sauté until translucent.

- Add the grated pumpkin, cumin, coriander, paprika, salt, and pepper.

- Cook for about 10 minutes, stirring occasionally, until the pumpkin is tender and the spices are well blended.

- Remove from heat and let the filling cool.

Assemble the Manti:

- Roll out the dough on a floured surface to about 1/8 inch thickness.

- Cut the dough into 2-inch squares.

- Place a small spoonful of the pumpkin filling in the center of each square.

- Fold the edges of the dough over the filling to form a triangle or pleat the edges to create a pouch, pinching the seams to seal.

Steam the Manti:

- Arrange the dumplings in a steamer basket lined with parchment paper or a clean cloth.

- Steam over boiling water for 20-25 minutes, or until the dough is cooked through.

Serve:

- Serve the hot manti with a dollop of yogurt, a sprinkle of fresh dill or parsley, and lemon wedges on the side.

Enjoy these pumpkin-filled manti as a comforting vegetarian meal that’s both flavorful and satisfying!

Nutritional Values:

All-Purpose Flour:

 - Calories: 455

 - Carbohydrates: 95g

 - Protein: 13g

 - Fat: 1g

 - Fiber: 3g

Benefits:

 - Provides a source of carbohydrates for energy.

 - Contains protein that supports muscle health.

 - Enriched versions may provide additional vitamins and minerals such as iron and B vitamins.

Egg:

 - Calories: 72

 - Protein: 6g

 - Carbohydrates: 0.6g

 - Fat: 5g

 - Vitamin D: 10% of Daily Value (DV)

 - Vitamin B12: 21% of DV

Benefits:

 - Excellent source of high-quality protein.

 - Rich in vitamins and minerals, including B vitamins and vitamin D.

 - Supports muscle health and overall body functions.

Pumpkin:

 - Calories: 49

 - Carbohydrates: 12g

 - Protein: 2g

 - Fat: 0.2g

 - Fiber: 3g

 - Vitamin A: 245% of DV

 - Vitamin C: 19% of DV

 - Potassium: 8% of DV

Benefits:

 - High in vitamin A, which supports vision and immune health.

 - Rich in fiber, aiding digestion and promoting a feeling of fullness.

 - Contains antioxidants like beta-carotene that help protect cells from damage.

Onion:

 - Calories: 44

 - Carbohydrates: 10g

 - Protein: 1g

 - Fat: 0.1g

 - Fiber: 1.5g

 - Vitamin C: 12% of DV

Benefits:

 - Contains antioxidants and sulfur compounds that have anti-inflammatory properties.

 - Supports heart health and may help reduce blood pressure.

 - Rich in vitamins and minerals that support overall health.

Olive Oil:

 - Calories: 119

 - Carbohydrates: 0g

 - Protein: 0g

 - Fat: 14g

 - Vitamin E: 14% of DV

 - Vitamin K: 7% of DV

Benefits:

 - Rich in monounsaturated fats, which are heart-healthy fats.

 - Contains antioxidants such as vitamin E, which helps protect cells.

 - May have anti-inflammatory properties and support overall cardiovascular health.

Ground Cumin:

 - Calories: 8

 - Carbohydrates: 1g

 - Protein: 0.4g

 - Fat: 0.5g

 - Fiber: 0.5g

Benefits:

 - Contains antioxidants and antimicrobial properties.

 - May aid digestion and support immune health.

 - Adds flavor without additional calories.

Ground Coriander:

 - Calories: 11

 - Carbohydrates: 2g

 - Protein: 0.5g

 - Fat: 0.5g

 - Fiber: 1g

Benefits:

 - Rich in antioxidants and essential oils that may have anti-inflammatory effects.

 - Supports digestion and may help regulate blood sugar levels.

 - Adds a warm, citrusy flavor to dishes.

Paprika:

 - Calories: 6

 - Carbohydrates: 1g

 - Protein: 0.3g

 - Fat: 0.3g

 - Vitamin A: 17% of DV

 - Vitamin C: 7% of DV

Benefits:

 - High in vitamins A and C, supporting immune health and skin health.

 - Contains antioxidants that help protect cells from damage.

 - Adds a rich color and mild flavor to dishes.

Plain or Greek Yogurt:

 - Calories: 100

 - Carbohydrates: 6g

 - Protein: 10g

 - Fat: 4g

 - Calcium: 15% of DV

Benefits:

 - High in protein, supporting muscle repair and growth.

 - Contains probiotics that promote a healthy gut microbiome.

 - Rich in calcium, which supports bone health.

These ingredients not only contribute to the flavor and texture of your Manti with Pumpkin but also offer a range of nutritional benefits to support overall health.