Recipes · Korean · Soups and Broths
Manduguk (Dumpling Soup)
One serving has 487 kcal and 27 g protein, and at least a fifth of a woman's daily need of selenium (86%), thiamin (76%), riboflavin (55%), niacin (54%), manganese (52%) and vitamin K (48%). Ready in 45 minutes.
- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (692 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, celery, egg, gluten, pork, sesame, soy
Ingredients
- 60 g Wonton wrappers
- 60 g Pork, ground, raw
- 25 g Tofu, firm
- 40 g Napa cabbage, raw
- 12 g Scallions, raw
- 6 g Garlic, raw
- 4 g Soy sauce
- 5 g Sesame oil
- 30 g Eggs, whole, raw
- 150 g Beef broth
- 300 g Water
- 0.3 g Salt
Method
- Chop the napa cabbage finely, salt lightly, and squeeze dry; mix with the pork, crumbled tofu, half the scallion, garlic, soy sauce and sesame oil to make the filling.
- Place a spoonful of filling on each wrapper, wet the edges, fold and pleat to seal into dumplings.
- Bring the beef broth and water to a boil and season with the salt.
- Drop in the dumplings and simmer for 6-8 minutes, until they float and the filling is cooked through.
- Beat the egg and drizzle it into the simmering soup in a thin stream, then scatter with the remaining scallion before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 487 kcal | 23% |
| Carbohydrates | 40.1 g | |
| Water | 595 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 27.2 g | 57% |
| Tryptophan | 0.32 g | |
| Threonine | 1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2 g | |
| Lysine | 1.6 g | |
| Methionine | 0.55 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.87 g | |
| Valine | 1.3 g | |
| Histidine | 0.76 g | |
| Fat | 24.1 g | |
| Monounsaturated | 9.5 g | |
| Polyunsaturated | 5.5 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5 g | |
| Saturated | 7 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 160 mg | |
| Calcium | 294 mg | 29% |
| Copper | 0.31 mg | 34% |
| Iron | 4.5 mg | 25% |
| Magnesium | 59.6 mg | 19% |
| Manganese | 0.94 mg | 52% |
| Phosphorus | 312 mg | 45% |
| Potassium | 573 mg | 12% |
| Selenium | 47.5 µg | 86% |
| Sodium | 1,335 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.84 mg | 76% |
| Riboflavin (vitamin B2) | 0.6 mg | 55% |
| Niacin (vitamin B3) | 7.5 mg | 54% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 119 µg | 30% |
| Cobalamin (vitamin B12) | 0.8 µg | 33% |
| Choline | 98.3 mg | 23% |
| Vitamin A | 64 µg | 9% |
| Vitamin C | 15.4 mg | 21% |
| Vitamin D (D2 + D3) | 24.6 IU | 4% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 42.9 µg | 48% |
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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