Recipes · Afghan · Main Courses
Mantu (Afghan Steamed Dumplings)
One serving has 884 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (118%), selenium (103%), niacin (101%), thiamin (96%), riboflavin (86%) and copper (80%). Ready in 100 minutes.
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- Preparation: 60 min
- Cooking: 40 min
- Makes: 1 serving (501 g)
- Difficulty: Hard
- Diets: High protein
- Contains: dairy, gluten, meat
Ingredients
- 90 g Flour, all-purpose
- 45 g Water
- 110 g Lamb, ground, raw
- 60 g Onions, raw
- 5 g Garlic, raw
- 1 g Cumin
- 0.5 g Black pepper
- 80 g Tomato puree
- 20 g Split peas, dried
- 80 g Yogurt, plain
- 1.5 g Mint, dried
- 6 g Vegetable oil
- 2 g Salt
Method
- Knead the flour, water and a little of the salt into a firm dough; cover and rest 30 minutes, then roll thin and cut into 8 cm squares.
- Mix the lamb with half the onion, half the garlic, the cumin, pepper and a little salt; spoon a small mound onto each square, fold into a pouch and pinch the top to seal.
- Arrange the dumplings in a lightly oiled steamer basket and steam over boiling water 25-30 minutes until the lamb is cooked through and the dough is tender.
- Meanwhile boil the split peas 20 minutes until soft, then simmer with the remaining onion, garlic, tomato puree and oil for the topping sauce.
- Whisk the yogurt with the remaining salt.
- Plate the dumplings, spoon over the yogurt then the tomato-split pea sauce, and finish with a sprinkle of dried mint.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 884 kcal | 42% |
| Carbohydrates | 101 g | |
| Water | 320 mL | |
| Fiber | 10.2 g | 34% |
| Protein | 37.7 g | 79% |
| Tryptophan | 0.4 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 2.5 g | |
| Methionine | 0.77 g | |
| Cystine | 0.51 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1 g | |
| Fat | 36.6 g | |
| Monounsaturated | 13 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 14.1 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 90.7 mg | |
| Calcium | 210 mg | 21% |
| Copper | 0.72 mg | 80% |
| Iron | 10.5 mg | 59% |
| Magnesium | 105 mg | 34% |
| Manganese | 1.4 mg | 80% |
| Phosphorus | 480 mg | 69% |
| Potassium | 1,147 mg | 24% |
| Selenium | 56.7 µg | 103% |
| Sodium | 1,053 mg | |
| Zinc | 6.1 mg | 76% |
| Thiamin (vitamin B1) | 1.1 mg | 96% |
| Riboflavin (vitamin B2) | 0.95 mg | 86% |
| Niacin (vitamin B3) | 14.1 mg | 101% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 42% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 222 µg | 55% |
| Cobalamin (vitamin B12) | 2.8 µg | 118% |
| Choline | 139 mg | 33% |
| Vitamin A | 52.5 µg | 8% |
| Vitamin C | 15.3 mg | 20% |
| Vitamin D (D2 + D3) | 3.8 IU | 1% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 22.5 µg | 25% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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