Dairy-Free Afghan Mantu (Dumplings)

Discover the savory delight of Dairy-Free Afghan Mantu, a traditional dumpling recipe reimagined for those seeking a dairy-free twist without sacrificing authenticity. These flavorful dumplings feature hand-kneaded dough pockets filled with aromatic ground beef, spiced with coriander, garlic, and freshly chopped cilantro. Served with a rich tomato-based sauce infused with paprika and tender yellow split peas, this dish offers a harmonious blend of textures and vibrant Afghan flavors. Perfect for an impressive dinner or a unique culinary adventure, these homemade mantu are an irresistible crowd-pleaser. With step-by-step instructions and no dairy in sight, this recipe ensures everyone at the table can indulge in a classic staple of Afghan cuisine.

Nutriscore Rating: 72/100

Prep Time:60 mins

Cook Time:45 mins

Total Time:105 mins

Servings: 6

Ingredients

• 3 cups All-purpose flour
• 1 cup Water
• 1.5 teaspoons Salt
• 1 pound Ground beef
• 1 large Onion
• 2 teaspoons Ground coriander
• 1 teaspoon Black pepper
• 1 teaspoon Garlic powder
• 0.5 cup Chopped fresh cilantro
• 3 tablespoons Tomato paste
• 3 tablespoons Vegetable oil
• 0.5 cup Yellow split peas
• 3 cups Water for split peas
• 0.5 medium Onion for sauce
• 1 teaspoon Paprika
• 1 teaspoon Salt for sauce
• 0.5 teaspoon Black pepper for sauce

Directions

Step 1

To prepare the dough, in a large bowl, combine the flour and 1 teaspoon of salt. Gradually add 1 cup of water, mixing until a smooth dough forms. Knead the dough for about 10 minutes, cover with a damp cloth, and let rest for 30 minutes.

Step 2

For the filling, finely chop the onion. In a large bowl, combine the ground beef, chopped onion, ground coriander, 0.5 teaspoons of salt, black pepper, garlic powder, and chopped fresh cilantro. Mix well to ensure even distribution of the spices.

Step 3

Divide the dough into two portions. Roll each portion into a thin sheet, roughly 1/8 inch thick. Cut the dough into 3-inch squares.

Step 4

Place about 1 heaping teaspoon of the beef mixture in the center of each square. Fold the sides over the filling and pinch the edges to seal. Arrange the dumplings on a tray dusted with flour to prevent sticking.

Step 5

To make the sauce, heat 2 tablespoons of the vegetable oil in a saucepan over medium heat. Add the chopped half onion and cook until it softens, about 5 minutes.

Step 6

Stir in the tomato paste, paprika, 1 teaspoon salt, and 0.5 teaspoon black pepper. Add 1 cup of water, bring to a simmer, and let it cook for 10 minutes.

Step 7

In another saucepan, cook the split peas in 3 cups of water over medium heat until tender, about 20 minutes. Drain and set aside.

Step 8

To cook the mantu, bring a large pot of water to a gentle simmer (not a rolling boil to prevent breaking the dumplings). Add the dumplings and cook for about 8-10 minutes, until they start to float to the surface.

Step 9

Remove the dumplings with a slotted spoon and transfer to serving plates.

Step 10

To assemble, spoon the tomato sauce over the dumplings then top with cooked split peas. Drizzle remaining 1 tablespoon of vegetable oil over the top and serve immediately.

Nutrition Facts

Serving size	(2366.0g)

Amount per serving	% Daily Value*
Calories	3368.4

Total Fat 138.4g	0%
Saturated Fat 42.8g	0%
Polyunsaturated Fat 25.2g
Cholesterol 313.1mg	0%
Sodium 6163.3mg	0%
Total Carbohydrate 383.7g	0%
Dietary Fiber 48.2g	0%
Total Sugars 27.0g
Protein 148.5g	0%

Vitamin D 28.1IU	0%
Calcium 439.8mg	0%
Iron 37.9mg	0%
Potassium 3900.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.9%

Protein: 17.6%

Carbs: 45.5%