Low Sodium Afghan Mantu (Dumplings)

Delight in the aromatic flavors of **Low Sodium Afghan Mantu (Dumplings)**, a healthier spin on the beloved Afghan comfort food. These delicate dumplings, made with tender wonton wrappers, are stuffed with a savory blend of seasoned ground beef, onion, garlic, and warm spices like cumin and coriander. Simmered in a rich, low sodium tomato-based broth and finished with a creamy yogurt-lemon sauce, this dish is both nourishing and packed with vibrant flavor. Garnished with fresh mint and cilantro, these dumplings create a stunning presentation that’s perfect for family dinners or festive gatherings. With reduced sodium and authentic spices, this recipe is an ideal choice for anyone seeking comfort food with a mindful approach to health.

Nutriscore Rating: 73/100

Prep Time:50 mins

Cook Time:30 mins

Total Time:80 mins

Servings: 6

Ingredients

• 50 pieces Wonton wrappers
• 500 grams Ground beef
• 1 large Onion
• 3 cloves Garlic
• 1 teaspoon Ground black pepper
• 1 teaspoon Ground coriander
• 1 teaspoon Cumin powder
• 0.5 teaspoon Cayenne pepper
• 3 tablespoons Tomato paste
• 2 cups Low sodium beef broth
• 1 cup Plain yogurt
• 0.25 cup Fresh mint leaves
• 0.25 cup Cilantro leaves
• 1 whole Lemon
• 2 tablespoons Vegetable oil

Directions

Step 1

Finely chop the onion and garlic.

Step 2

In a bowl, combine ground beef, chopped onion, minced garlic, ground black pepper, ground coriander, cumin powder, and cayenne pepper. Mix well until combined.

Step 3

Lay out the wonton wrappers on a clean surface. Place about a teaspoon of the beef mixture in the center of each wrapper.

Step 4

Moisten the edges of the wrappers with water, fold them into triangles, and press the edges to seal. Ensure there are no air pockets inside the mantu.

Step 5

Heat vegetable oil in a large pan over medium heat. Add tomato paste and cook for a minute to enhance its flavor.

Step 6

Pour in the low sodium beef broth and bring to a simmer. Cook for 10 minutes, reducing slightly.

Step 7

Meanwhile, bring a large pot of water to a gentle boil. Carefully add the mantu and boil for about 5–7 minutes until cooked through.

Step 8

In a small bowl, mix plain yogurt with the juice of one lemon and set aside.

Step 9

Once the mantu are cooked, remove them using a slotted spoon and place them on a serving platter.

Step 10

Pour the tomato sauce over the mantu, then drizzle the yogurt mixture over the top.

Step 11

Garnish with chopped fresh mint and cilantro leaves before serving.

Nutrition Facts

Serving size	(2201.9g)

Amount per serving	% Daily Value*
Calories	2831.5

Total Fat 138.1g	0%
Saturated Fat 46.8g	0%
Polyunsaturated Fat 17.0g
Cholesterol 359.8mg	0%
Sodium 2406.4mg	0%
Total Carbohydrate 258.6g	0%
Dietary Fiber 21.4g	0%
Total Sugars 41.2g
Protein 150.0g	0%

Vitamin D 148.6IU	0%
Calcium 1090.8mg	0%
Iron 35.0mg	0%
Potassium 4163.5mg	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: 43.2%

Protein: 20.9%

Carbs: 36.0%