Keto Mandu

Keto Mandu is a delicious low-carb twist on traditional Korean dumplings, filled with savory ground meat and vegetables, wrapped in a keto-friendly dough. Perfect as a snack or appetizer, these dumplings are both satisfying and guilt-free.

Ingredients

• Almond flour - 1 cup
• Psyllium husk powder - 2 tablespoons
• Egg - 1 large
• Boiling water - 1/4 cup
• Ground pork (or chicken) - 200 grams
• Chopped Napa cabbage - 1/2 cup
• Chopped green onions - 2 tablespoons
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 teaspoon
• Soy sauce (or coconut aminos) - 1 tablespoon
• Sesame oil - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg wash (beaten egg) - for sealing

Steps

1. In a mixing bowl, combine almond flour, psyllium husk powder, and salt. Add the egg and boiling water, mixing until a dough forms.
2. Knead the dough for a few minutes until smooth, then wrap in plastic wrap and let it rest for 10 minutes.
3. In another bowl, combine ground pork, chopped Napa cabbage, green onions, garlic, ginger, soy sauce, sesame oil, salt, and black pepper. Mix well to combine.
4. Divide the rested dough into 8 equal pieces. Roll each piece into a thin circle, about 10 cm in diameter, using a rolling pin.
5. Place 1 tablespoon of the filling in the center of each circle. Fold the dough over to create a semicircle and pinch the edges to seal, using egg wash if necessary.
6. Heat a non-stick pan over medium heat and add a little oil. Place the mandu in the pan and cook for about 3-4 minutes on each side or until golden brown.
7. Serve hot with a side of low-carb dipping sauce, if desired.

Nutrition

• Calories: 320
• Protein: 22 g
• Carbs: 12 g
• Fiber: 7 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 100 mg
• Total Fat: 22 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• Low in carbohydrates, making it suitable for ketogenic diets.
• Rich in protein, which supports muscle health and satiety.

Tags