Karnabahar Mantı

Karnabahar Mantı is a low-carb twist on traditional Turkish dumplings, featuring cauliflower as the base for a healthier option. These savory bites are filled with spiced ground meat and topped with a rich yogurt sauce, making them a satisfying and nutritious meal.

Ingredients

• Cauliflower - 400 grams
• Ground lamb or beef - 200 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Egg - 1 large
• Almond flour - 50 grams
• Greek yogurt - 100 grams
• Dried mint - 1 teaspoon
• Red pepper flakes - 1/2 teaspoon (optional)

Steps

1. Preheat your oven to 180°C (350°F).
2. Cut the cauliflower into florets and steam until tender, about 10 minutes. Allow it to cool slightly.
3. In a large bowl, mash the steamed cauliflower with a fork or potato masher until smooth.
4. In a skillet, heat olive oil over medium heat. Add the chopped onion and garlic, sauté until translucent.
5. Add the ground meat, paprika, salt, and black pepper to the skillet. Cook until the meat is browned and fully cooked, about 5-7 minutes. Remove from heat and let it cool.
6. Mix the cooked meat mixture into the mashed cauliflower. Add the egg and almond flour, and combine until a dough forms.
7. On a floured surface (using almond flour), roll out the cauliflower dough to about 1 cm thick. Cut into small squares (about 5 cm x 5 cm).
8. Place a teaspoon of the meat filling in the center of each square. Fold the corners over the filling to create a dumpling shape, pinching the edges to seal.
9. Arrange the dumplings on a baking sheet lined with parchment paper. Bake in the preheated oven for 20-25 minutes or until golden brown.
10. While the dumplings are baking, mix the Greek yogurt with dried mint and red pepper flakes (if using) in a small bowl.
11. Serve the baked Karnabahar Mantı warm, drizzled with the yogurt sauce.

Nutrition

• Calories: 480
• Protein: 30 g
• Carbs: 16 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 100 mg
• Total Fat: 30 g
• Saturated Fat: 10 g
• Unsaturated Fat: 20 g
• Water: 0.2 L

Health Benefits

• Low in carbohydrates, making it suitable for low-carb diets.
• Rich in protein from the meat and yogurt, supporting muscle health.

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