Mandu Dumplings

Mandu Dumplings are a delicious and healthy Korean snack, filled with a savory mixture of vegetables and lean protein. These dumplings are perfect for a light meal or a satisfying snack, providing a burst of flavor in every bite.

Mandu Dumplings
30 minutes
Difficulty: Medium
Korean
210 kcal

Ingredients

  • Wonton wrappers - 12 pieces
  • Ground chicken or turkey - 150 grams
  • Chopped napa cabbage - 100 grams
  • Shredded carrots - 50 grams
  • Chopped green onions - 30 grams
  • Minced garlic - 1 clove
  • Grated ginger - 1 teaspoon
  • Soy sauce - 1 tablespoon
  • Sesame oil - 1 teaspoon
  • Black pepper - 1/2 teaspoon
  • Water - for sealing dumplings

Steps

  1. In a mixing bowl, combine the ground chicken or turkey, chopped napa cabbage, shredded carrots, chopped green onions, minced garlic, grated ginger, soy sauce, sesame oil, and black pepper. Mix well until all ingredients are evenly incorporated.
  2. Take a wonton wrapper and place about 1 tablespoon of the filling in the center. Moisten the edges of the wrapper with a little water, fold it in half diagonally to form a triangle, and press the edges to seal tightly. You can create pleats for a traditional look, if desired.
  3. Repeat the process with the remaining wrappers and filling until all dumplings are formed.
  4. Heat a non-stick skillet over medium heat and add a little oil. Once hot, arrange the dumplings in the skillet without overcrowding. Cook for about 2-3 minutes until the bottoms are golden brown.
  5. Add a splash of water (about 1/4 cup) to the skillet and cover with a lid. Steam the dumplings for about 5-7 minutes until they are cooked through.
  6. Remove the lid and let them cook for an additional minute to crisp the bottoms. Serve hot with soy sauce or a dipping sauce of your choice.

Nutrition

  • Calories: 210
  • Protein: 18 g
  • Carbs: 20 g
  • Fiber: 2 g
  • Sugar: 2 g
  • Sodium: 400 mg
  • Cholesterol: 60 mg
  • Total Fat: 8 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 7 g
  • Water: 0.25 L

Health Benefits

  • High in protein from lean meat, promoting muscle health.
  • Packed with vegetables, providing essential vitamins and minerals.

Tags

KoreanHealthySnack