Gluten-Free Mandu

Gluten-Free Mandu are delicious Korean dumplings filled with a savory mixture of vegetables and ground meat, baked to a crispy perfection. This easy-to-make dish is perfect for a cozy dinner or a delightful appetizer.

Ingredients

• Gluten-free dumpling wrappers - 12 pieces
• Ground pork or chicken - 150 grams
• Cabbage, finely chopped - 50 grams
• Carrot, grated - 30 grams
• Green onion, finely chopped - 2 stalks
• Garlic, minced - 2 cloves
• Ginger, minced - 1 teaspoon
• Soy sauce (gluten-free) - 1 tablespoon
• Sesame oil - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg, beaten - 1 for sealing
• Olive oil - 1 tablespoon (for brushing)

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large mixing bowl, combine ground pork (or chicken), chopped cabbage, grated carrot, green onion, minced garlic, minced ginger, soy sauce, sesame oil, salt, and black pepper. Mix well until all ingredients are thoroughly combined.
3. Take a gluten-free dumpling wrapper and place about 1 tablespoon of the filling in the center.
4. Dip your finger in the beaten egg and moisten the edges of the wrapper. Fold the wrapper in half over the filling to form a half-moon shape, then pinch the edges to seal. Repeat with the remaining wrappers and filling.
5. Place the filled mandu on a baking sheet lined with parchment paper. Brush the tops lightly with olive oil.
6. Bake in the preheated oven for 25-30 minutes or until the mandu are golden brown and crispy.
7. Remove from the oven and let them cool slightly before serving. Serve with dipping sauce.

Nutrition

• Calories: 320
• Protein: 20 g
• Carbs: 28 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 16 g
• Saturated Fat: 4 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Contains a variety of vegetables, providing essential vitamins and minerals.

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