Mandu (Vegetable Dumplings)

Mandu are delightful Korean vegetable dumplings filled with a medley of fresh vegetables and seasonings, perfect for a brunch gathering. These dumplings are steamed to perfection, offering a light and healthy option that is both satisfying and flavorful.

Ingredients

• Wonton wrappers - 20 pieces
• Cabbage - 100 grams, finely chopped
• Carrot - 50 grams, grated
• Mushrooms (shiitake or button) - 50 grams, finely chopped
• Green onion - 2 stalks, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Vegetable oil - for frying (optional)
• Water - for steaming

Steps

1. In a large mixing bowl, combine the chopped cabbage, grated carrot, chopped mushrooms, green onion, minced garlic, grated ginger, soy sauce, sesame oil, salt, and black pepper. Mix well until all ingredients are evenly coated.
2. Take a wonton wrapper and place about 1 tablespoon of the filling in the center. Moisten the edges with a little water, then fold the wrapper over to form a triangle, pressing the edges to seal tightly. Alternatively, you can fold into a pleated shape for a traditional look. Repeat until all wrappers and filling are used.
3. In a steamer, bring water to a boil. Place dumplings in the steamer basket, ensuring they are not touching, and steam for about 10-12 minutes until they are cooked through.
4. If you prefer a crispy texture, heat a little vegetable oil in a non-stick pan over medium heat. Add the steamed dumplings and fry for 2-3 minutes on each side until golden and crispy.
5. Serve warm with a dipping sauce made of soy sauce, vinegar, and a touch of sesame oil.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 32 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 480 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.25 L

Health Benefits

• Rich in fiber from the vegetables, promoting digestive health.
• Low in calories and fat, making it a great option for weight management.

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