Vegan Tofu Mandu

Vegan Tofu Mandu is a delightful Korean dumpling filled with a savory mixture of tofu, vegetables, and a hint of seaweed, delivering a taste of the ocean without any seafood. These dumplings are perfect for a light meal or a fun appetizer, offering a unique blend of textures and flavors.

Ingredients

• Firm tofu - 200 grams
• Carrot - 1 medium, finely grated
• Zucchini - 1 small, finely grated
• Green onions - 2, finely chopped
• Garlic - 2 cloves, minced
• Fresh ginger - 1 teaspoon, minced
• Nori seaweed - 1 sheet, finely chopped
• Soy sauce - 1 tablespoon
• Sesame oil - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Mandu wrappers - 20 pieces (store-bought or homemade)
• Vegetable oil - for frying
• Water - for steaming

Steps

1. Start by pressing the firm tofu between paper towels to remove excess moisture, then crumble it into a large mixing bowl.
2. Add the grated carrot, grated zucchini, green onions, minced garlic, minced ginger, chopped nori seaweed, soy sauce, sesame oil, salt, and black pepper to the bowl, mixing well until all ingredients are combined.
3. Place a mandu wrapper on a clean surface and spoon about 1 tablespoon of the tofu mixture into the center. Moisten the edges of the wrapper with water, fold it in half, and pinch to seal tightly. Repeat with the remaining wrappers and filling.
4. Heat a non-stick skillet over medium heat and add a small amount of vegetable oil. Once hot, place the mandu in the skillet and fry for about 2-3 minutes on each side until golden brown.
5. After frying, add a few tablespoons of water to the skillet and cover with a lid. Allow the mandu to steam for about 5 minutes until cooked through.
6. Serve hot with a dipping sauce made of soy sauce and a splash of vinegar, or enjoy them plain.

Nutrition

• Calories: 220
• Protein: 10 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health and growth.
• Packed with vitamins and minerals from fresh vegetables, promoting overall health and wellness.

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