Mandu-guk

Mandu-guk is a comforting Korean dumpling soup that combines savory dumplings with a rich broth, perfect for a nourishing lunch. This high-protein dish is both satisfying and delicious, featuring tender mandu filled with nutritious ingredients.

Ingredients

• Wheat flour - 200 grams
• Water - 100 ml
• Ground beef (or chicken) - 150 grams
• Tofu - 100 grams, crumbled
• Chopped green onions - 2 tablespoons
• Minced garlic - 2 cloves
• Sesame oil - 1 tablespoon
• Soy sauce - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1, beaten
• Beef broth - 800 ml
• Napa cabbage - 100 grams, chopped
• Carrot - 1 small, julienned
• Sesame seeds - for garnish

Steps

1. In a mixing bowl, combine wheat flour and water to form a dough. Knead for about 10 minutes until smooth, then cover and let it rest for 30 minutes.
2. In another bowl, mix ground beef, crumbled tofu, chopped green onions, minced garlic, sesame oil, soy sauce, salt, pepper, and beaten egg until well combined.
3. Roll out the rested dough on a floured surface to about 2 mm thickness. Cut into 7 cm circles using a cookie cutter.
4. Place about 1 tablespoon of the filling in the center of each circle. Fold and seal the edges tightly to form dumplings (mandu).
5. In a large pot, bring the beef broth to a boil. Add chopped napa cabbage and carrot, cooking for about 5 minutes until softened.
6. Carefully add the mandu to the broth and simmer for an additional 10 minutes until they float to the top and are fully cooked.
7. Serve hot, garnished with sesame seeds and additional green onions if desired.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 50 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 4 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein, contributing to muscle repair and growth.
• Includes vegetables providing essential vitamins and minerals.

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