Vegan Manti

Vegan Manti are delightful Turkish dumplings filled with a savory mix of spices and vegetables, served with a tangy yogurt sauce. This dish offers a unique twist on traditional flavors, perfect for a barbecue gathering.

Ingredients

• All-purpose flour - 200 grams
• Water - 100 ml
• Salt - 1/2 teaspoon
• Extra virgin olive oil - 1 tablespoon
• Mushrooms (finely chopped) - 100 grams
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Spinach (chopped) - 50 grams
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley (chopped) - 2 tablespoons
• Vegan yogurt - 150 grams
• Lemon juice - 1 tablespoon

Steps

1. In a mixing bowl, combine the flour and salt. Gradually add water and knead until a smooth dough forms. Cover with a damp cloth and let it rest for 30 minutes.
2. In a skillet, heat olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent.
3. Add the finely chopped mushrooms and cook until they release their moisture, about 5 minutes. Stir in the spinach, cumin, paprika, black pepper, and parsley. Cook for another 2-3 minutes until the spinach wilts. Remove from heat and let the filling cool.
4. Roll out the rested dough on a floured surface until thin. Cut into 5 cm squares.
5. Place a teaspoon of the vegetable filling in the center of each square. Fold the dough over to form a triangle, pinching the edges to seal tightly. Then, bring the two corners of the triangle together and pinch to form a tortellini shape.
6. Bring a large pot of salted water to a boil. Carefully add the manti and cook for about 10-12 minutes, or until they float to the surface.
7. While the manti are cooking, prepare the sauce by mixing vegan yogurt with lemon juice in a small bowl.
8. Once cooked, drain the manti and serve immediately with the yogurt sauce drizzled on top.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 55 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber from spinach and mushrooms, promoting digestive health.
• Low in cholesterol and saturated fat, making it heart-healthy.

Tags