Mandu (Keto Version)

Keto Mandu is a delightful twist on the traditional Korean dumpling, featuring a low-carb wrapper made from almond flour and filled with a savory mixture of ground pork and vegetables. Perfect for a nourishing lunch, these dumplings are both satisfying and packed with flavor.

Ingredients

• Almond flour - 1 cup
• Psyllium husk powder - 2 tablespoons
• Egg - 1 large
• Salt - 1/2 teaspoon
• Ground pork - 200 grams
• Shredded cabbage - 50 grams
• Green onions - 2 stalks, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce (or coconut aminos) - 1 tablespoon
• Sesame oil - 1 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. In a mixing bowl, combine almond flour, psyllium husk powder, egg, and salt. Mix until a dough forms.
2. Knead the dough for 2-3 minutes until smooth. Let it rest for 10 minutes.
3. In another bowl, mix together ground pork, shredded cabbage, green onions, garlic, ginger, soy sauce, sesame oil, and black pepper until well combined.
4. Divide the dough into 8 equal portions and flatten each portion into a round circle, about 10 cm in diameter.
5. Place a tablespoon of the filling mixture in the center of each dough circle.
6. Fold the dough over the filling to create a half-moon shape, pressing the edges to seal tightly.
7. Bring a large pot of water to a boil. Gently drop the dumplings into the boiling water and cook for 5-7 minutes, until they float and are cooked through.
8. Remove the dumplings with a slotted spoon and serve hot with a dipping sauce of your choice.

Nutrition

• Calories: 320
• Protein: 25 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 22 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• Low in carbohydrates, suitable for ketogenic diets.
• High in protein, promoting muscle health and satiety.

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