Mandu (Cauliflower)

Mandu (Cauliflower) is a delightful Korean dumpling that offers a low-carb twist on a classic favorite, featuring a savory filling of cauliflower and aromatic spices. Perfect for brunch, these dumplings are both satisfying and nutritious, making them an excellent addition to your meal rotation.

Ingredients

• Cauliflower - 200 grams, riced
• Ground pork - 100 grams
• Garlic - 2 cloves, minced
• Green onion - 2 stalks, finely chopped
• Soy sauce - 1 tablespoon
• Sesame oil - 1 teaspoon
• Ginger - 1 teaspoon, grated
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1, beaten (for sealing)
• Olive oil - 1 tablespoon (for frying)

Steps

1. In a large bowl, combine the riced cauliflower, ground pork, minced garlic, chopped green onion, soy sauce, sesame oil, grated ginger, salt, and black pepper. Mix until well combined.
2. Lay out a dumpling wrapper (or use thinly sliced vegetable sheets). Place about 1 tablespoon of the filling in the center of each wrapper.
3. Brush the edges of the wrapper with beaten egg to help seal the dumpling. Fold the wrapper over the filling to create a half-moon shape and pinch the edges to seal tightly.
4. Heat olive oil in a non-stick skillet over medium heat. Place the dumplings in the skillet and fry for about 3-4 minutes on each side or until golden brown and cooked through.
5. Serve hot with a dipping sauce of your choice, such as soy sauce mixed with a little vinegar and sesame seeds.

Nutrition

• Calories: 250
• Protein: 22 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 11 g
• Water: 0.2 L

Health Benefits

• Low in carbohydrates, making it suitable for low-carb diets.
• Rich in vitamins and minerals, particularly from cauliflower and green onions.

Tags