Manty are traditional Central Asian steamed dumplings filled with minced meat and onions. Originating from nomadic cultures, they are enjoyed across the region and are a staple in Uzbek, Kazakh, and Kyrgyz cuisines.

Ingredients:

- 500g minced meat (beef or lamb)

- 2 onions, finely chopped

- Salt and pepper to taste

- Water

- Dumpling wrappers (or use store-bought wonton wrappers)

Method:

1. In a bowl, mix minced meat, chopped onions, salt, and pepper.

2. Take a dumpling wrapper and place a spoonful of the meat mixture in the center.

3. Fold the wrapper over the filling to form a half-moon shape and pinch the edges to seal.

4. Repeat with the remaining wrappers and filling.

5. Place the manty in a steamer basket lined with parchment paper.

6. Steam over boiling water for about 20-25 minutes, or until cooked through.

7. Serve hot with your favorite dipping sauce or condiments. Enjoy your homemade manty!

Nutrition Value:

1. Minced Meat (Beef or Lamb):

  - Calories: Approximately 1300-1500 calories (varies based on fat content)

  - Carbohydrates: Negligible

  - Protein: Around 100g

  - Fat: Around 100g

  - Sodium: Varies based on seasoning

  - Cholesterol: Varies based on fat content

  - Vitamins: B vitamins (especially B12), iron, zinc

  - Minerals: Iron, zinc

  - Nutritional Benefits: Excellent source of protein and essential nutrients like iron and zinc, which are vital for energy production and immune function.

2. Onions:

  - Calories: Approximately 100-120 calories

  - Carbohydrates: Around 25g

  - Protein: Around 2-3g

  - Fat: Negligible

  - Sodium: Around 5-10mg

  - Cholesterol: Negligible

  - Vitamins: Vitamin C, vitamin B6, folate

  - Minerals: Potassium

  - Nutritional Benefits: Onions are rich in antioxidants and contain compounds with anti-inflammatory and antimicrobial properties. They also provide vitamin C for immune support and potassium for heart health.

3. Salt and Pepper:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Depending on usage

  - Cholesterol: Negligible

  - Nutritional Benefits: Sodium from salt is essential for fluid balance and nerve function in the body, but excessive intake should be moderated. Pepper contains antioxidants and may aid digestion.

4. Water:

  - Calories: 0

  - Carbohydrates: 0

  - Protein: 0

  - Fat: 0

  - Sodium: 0

  - Cholesterol: 0

  - Nutritional Benefits: Vital for hydration, aiding digestion, regulating body temperature, and various metabolic processes. It has no calories and is essential for overall health.

5. Dumpling Wrappers (or store-bought wonton wrappers):

  - Calories: Varies based on brand and size, typically around 20-40 calories per wrapper

  - Carbohydrates: Around 4-8g per wrapper

  - Protein: Around 1-2g per wrapper

  - Fat: Around 0.5-1g per wrapper

  - Sodium: Varies based on brand and recipe

  - Cholesterol: Varies based on ingredients

  - Nutritional Benefits: While wrappers contribute calories and carbohydrates, they primarily serve as a vessel for the filling. Look for whole wheat or low-sodium options for added nutritional value.

It's important to note that the actual nutritional content may vary based on factors such as portion size, cooking methods, and specific ingredients used.