Recipes · Nepalese · Main Courses
Momo
One serving has 362 kcal and 23 g protein, and at least a fifth of a woman's daily need of niacin (60%), pyridoxine (50%), selenium (45%), riboflavin (43%), thiamin (42%) and phosphorus (35%). Ready in 40 minutes.
- Preparation: 25 min
- Cooking: 15 min
- Makes: 1 serving (233 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: gluten, poultry
Ingredients
- 40 g Flour, all-purpose
- 100 g Chicken, ground, raw
- 25 g Onions, raw
- 4 g Garlic, raw
- 3 g Ginger, fresh
- 3 g Cilantro, fresh
- 0.3 g Cumin
- 0.2 g Turmeric
- 5 g Vegetable oil
- 1 g Salt
- 20 g Water
- 30 g Tomatoes, raw
- 1 g Chilies, dried red
Method
- Mix the flour with a pinch of salt and enough water to form a smooth, firm dough; knead for 5 minutes, cover and rest for 20 minutes.
- Mix the ground chicken with the finely chopped onion, garlic, ginger, cilantro, cumin, turmeric, oil and half the salt to make the filling.
- Roll the dough thin and cut into small circles; place a spoonful of filling in the center of each, then pleat and pinch the edges closed into a dumpling shape.
- Arrange the dumplings in a lightly oiled steamer and steam over boiling water for 12-15 minutes until the wrapper is translucent and the filling is cooked through (74°C/165°F).
- Meanwhile, blend the tomato with the dried chili and remaining salt into a simple tangy dipping sauce (achar).
- Serve the momos hot with the tomato achar for dipping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 362 kcal | 17% |
| Carbohydrates | 37 g | |
| Water | 156 mL | |
| Fiber | 2.5 g | 8% |
| Protein | 22.7 g | 47% |
| Tryptophan | 0.21 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.96 g | |
| Leucine | 1.7 g | |
| Lysine | 1.6 g | |
| Methionine | 0.53 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.92 g | |
| Tyrosine | 0.74 g | |
| Valine | 1 g | |
| Histidine | 0.64 g | |
| Fat | 13.8 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 4.6 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 4.1 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 86 mg | |
| Calcium | 34.9 mg | 3% |
| Copper | 0.19 mg | 21% |
| Iron | 3.3 mg | 18% |
| Magnesium | 41.3 mg | 13% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 248 mg | 35% |
| Potassium | 745 mg | 16% |
| Selenium | 24.6 µg | 45% |
| Sodium | 456 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 8.3 mg | 60% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.65 mg | 50% |
| Folate (vitamin B9) | 86.3 µg | 22% |
| Cobalamin (vitamin B12) | 0.56 µg | 23% |
| Choline | 65.5 mg | 15% |
| Vitamin A | 36.1 µg | 5% |
| Vitamin C | 8.5 mg | 11% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 23.1 µg | 26% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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