Vegan Mandu

Vegan Mandu are delightful Korean dumplings filled with a savory mix of vegetables and tofu, perfect for a nourishing breakfast. These dumplings are steamed or pan-fried to perfection, making them a delicious and healthy start to your day.

Ingredients

• Wonton wrappers - 12 pieces
• Firm tofu - 200 grams, crumbled
• Spinach - 100 grams, chopped
• Carrot - 1 medium, grated
• Green onion - 2 stalks, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Pepper - 1/4 teaspoon
• Oil for frying - 1 tablespoon (if pan-frying)

Steps

1. In a mixing bowl, combine the crumbled tofu, chopped spinach, grated carrot, green onion, minced garlic, grated ginger, soy sauce, sesame oil, salt, and pepper. Mix well until all ingredients are evenly combined.
2. Place a wonton wrapper on a clean surface. Spoon about 1 tablespoon of the filling mixture into the center of the wrapper.
3. Moisten the edges of the wrapper with a little water, fold it in half to form a triangle, and press to seal. Ensure there are no air pockets. Repeat with the remaining wrappers and filling.
4. To cook the mandu, you can either steam or pan-fry them. For steaming, place the dumplings in a steamer basket lined with parchment paper and steam for about 10-12 minutes.
5. For pan-frying, heat oil in a non-stick skillet over medium heat. Place the dumplings in the skillet and cook for about 3-4 minutes on each side until golden brown and crispy.
6. Serve hot with a side of soy sauce or your favorite dipping sauce.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from tofu.
• Packed with vitamins and minerals from fresh vegetables.

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