Recipes · Korean · Appetizers
Mandu (Korean Dumplings)
One serving has 812 kcal and 37 g protein, and at least a fifth of a woman's daily need of thiamin (122%), selenium (117%), manganese (81%), vitamin K (77%), niacin (72%) and riboflavin (68%). Ready in 55 minutes.
- Preparation: 40 min
- Cooking: 15 min
- Makes: 1 serving (368 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, pork, sesame, soy
Ingredients
- 90 g Wonton wrappers
- 100 g Pork, ground, raw
- 40 g Tofu, firm
- 60 g Napa cabbage, raw
- 15 g Glass noodles, dry
- 15 g Scallions, raw
- 8 g Garlic, raw
- 10 g Soy sauce
- 8 g Sesame oil
- 15 g Eggs, whole, raw
- 0.5 g Salt
- 6 g Vegetable oil
Method
- Chop the napa cabbage finely, sprinkle with a pinch of salt, let sit 10 minutes, then squeeze out the liquid firmly.
- Soak and boil the glass noodles until tender, then chop finely.
- Mix the pork, crumbled tofu, cabbage, noodles, scallion, garlic, soy sauce, sesame oil, egg and salt into a well-combined filling.
- Place a spoonful of filling in the center of each wrapper, wet the edges with water, fold in half and pleat to seal tightly.
- Steam the dumplings for 10-12 minutes until the filling is cooked through, or pan-fry in the oil for 3 minutes per side until golden and crisp, then serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 812 kcal | 38% |
| Carbohydrates | 72.4 g | |
| Water | 210 mL | |
| Fiber | 4 g | 13% |
| Protein | 36.8 g | 77% |
| Tryptophan | 0.46 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.8 g | |
| Lysine | 2.3 g | |
| Methionine | 0.77 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 41.7 g | |
| Monounsaturated | 15.5 g | |
| Polyunsaturated | 11.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.5 g | |
| Saturated | 11.2 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 136 mg | |
| Calcium | 417 mg | 42% |
| Copper | 0.41 mg | 46% |
| Iron | 6.3 mg | 35% |
| Magnesium | 82.7 mg | 27% |
| Manganese | 1.4 mg | 81% |
| Phosphorus | 410 mg | 59% |
| Potassium | 738 mg | 16% |
| Selenium | 64.4 µg | 117% |
| Sodium | 1,351 mg | |
| Zinc | 4.1 mg | 51% |
| Thiamin (vitamin B1) | 1.3 mg | 122% |
| Riboflavin (vitamin B2) | 0.75 mg | 68% |
| Niacin (vitamin B3) | 10 mg | 72% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.74 mg | 57% |
| Folate (vitamin B9) | 160 µg | 40% |
| Cobalamin (vitamin B12) | 0.85 µg | 35% |
| Choline | 67.2 mg | 16% |
| Vitamin A | 46.7 µg | 7% |
| Vitamin C | 22.3 mg | 30% |
| Vitamin D (D2 + D3) | 12.3 IU | 2% |
| Vitamin E | 0.94 mg | 6% |
| Vitamin K | 69.1 µg | 77% |
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
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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