Low Sodium Maultaschen

Delight in the authentic flavors of Germany with this Low Sodium Maultaschen recipe, a heart-healthy twist on the traditional dish. These tender homemade pasta pockets are filled with a savory mixture of sautéed spinach, ricotta cheese, and aromatic herbs like parsley and nutmeg, creating a rich yet balanced flavor profile. Made completely from scratch with simple ingredients like all-purpose flour, fresh vegetables, and olive oil, this recipe skips the heavy salt in favor of natural, wholesome tastes. Perfect for those watching their sodium intake, these Maultaschen are boiled to perfection and served warm, making them a comforting and guilt-free meal. Whether you're an experienced chef or a home cook looking to try your hand at German cuisine, this dish is a satisfying culinary project that's worth every bite.

Nutriscore Rating: 76/100

Prep Time:60 mins

Cook Time:20 mins

Total Time:80 mins

Servings: 4

Ingredients

• 500 grams All-purpose flour
• 4 large Eggs
• 60 ml Water
• 2 tablespoons Olive oil
• 300 grams Spinach
• 1 large Onion
• 1 medium Carrot
• 2 medium Garlic cloves
• 200 grams Ricotta cheese
• 0.5 teaspoon Nutmeg
• 0.25 teaspoon Black pepper
• 2 tablespoons Parsley, chopped
• 1 large Egg (for sealing)

Directions

Step 1

In a large bowl, mix together the flour and a pinch of nutmeg. Make a well in the center, and add 4 eggs, water, and olive oil. Mix until the dough comes together.

Step 2

Knead the dough on a lightly floured surface for about 10 minutes until smooth and elastic. Wrap in plastic wrap and let it rest for 30 minutes.

Step 3

For the filling, finely chop the onion and garlic. Grate the carrot.

Step 4

Heat a skillet over medium heat, add a tablespoon of olive oil, and sauté the onion, garlic, and carrot until softened, about 5 minutes.

Step 5

Add the spinach to the skillet and cook until wilted. Remove from heat and let cool.

Step 6

In a bowl, combine the spinach mixture, ricotta cheese, nutmeg, black pepper, and parsley. Mix until well combined.

Step 7

Divide the dough into four pieces. Roll each piece into a thin rectangle on a lightly floured surface.

Step 8

Place spoonfuls of the filling along one half of each dough rectangle, leaving spaces between each filling mound.

Step 9

Beat the remaining egg and brush it around each mound of filling.

Step 10

Fold the dough over the filling and press down around edges to seal. Cut into individual pockets using a sharp knife or pastry cutter.

Step 11

Bring a large pot of lightly salted water to a boil. Unfortunately, to keep this low-sodium, use minimal salt if any is necessary.

Step 12

Cook the Maultaschen in small batches for about 8 minutes each or until they rise to the surface and are tender. Remove with a slotted spoon.

Step 13

Serve the Maultaschen warm, garnished with extra chopped parsley if desired.

Nutrition Facts

Serving size	(1618.1g)

Amount per serving	% Daily Value*
Calories	2932.2

Total Fat 80.5g	0%
Saturated Fat 26.9g	0%
Polyunsaturated Fat 3.1g
Cholesterol 1052.6mg	0%
Sodium 938.6mg	0%
Total Carbohydrate 432.4g	0%
Dietary Fiber 24.0g	0%
Total Sugars 15.5g
Protein 117.5g	0%

Vitamin D 205IU	0%
Calcium 1333.2mg	0%
Iron 33.5mg	0%
Potassium 3412.5mg	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: 24.8%

Protein: 16.1%

Carbs: 59.1%