Low Sodium Traditional Manty (Uzbek Steamed Dumplings)

Discover the heart of Uzbek cuisine with this Low Sodium Traditional Manty recipe, a healthier take on the beloved steamed dumplings. These tender, handmade dough pockets are filled with a flavorful blend of lean ground beef or lamb, aromatic onion, garlic, cumin, and fresh parsley, creating a savory, satisfying bite with every dumpling. Perfect for those seeking to reduce sodium intake without sacrificing taste, this recipe relies on bold spices and natural ingredients to enhance flavor. The dough, made from scratch, is rolled thin and shaped into charming dumpling pouches, then carefully steamed for a light yet hearty texture. Serve these delectable manty warm, garnished with julienned carrots or parsley, and pair with a low-sodium yogurt dipping sauce for an authentic finishing touch. Ideal for dinner parties or family meals, this traditional dish showcases the beauty of Uzbek culinary heritage in a health-conscious way.

Nutriscore Rating: 74/100

Prep Time:60 mins

Cook Time:40 mins

Total Time:100 mins

Servings: 4

Ingredients

• 3 cups All-purpose flour
• 1 cup Water
• 1 large Egg
• 1 tablespoon Olive oil
• 1 pound Ground beef or lamb (lean)
• 1 large Onion
• 2 cloves Garlic
• 1 teaspoon Ground black pepper
• 1 teaspoon Cumin
• 2 tablespoons Fresh parsley
• 1 small Carrot (optional, for garnish)
• 1 as needed Nonstick cooking spray

Directions

Step 1

In a large mixing bowl, combine all-purpose flour, water, egg, and olive oil. Mix until a dough forms, then knead for about 8-10 minutes until smooth and elastic. Cover with a clean kitchen towel and let rest for 30 minutes.

Step 2

Meanwhile, prepare the filling. Finely dice the onion and mince the garlic. In a medium bowl, combine the ground beef or lamb, onion, garlic, ground black pepper, cumin, and chopped parsley. Mix well to incorporate all the ingredients evenly.

Step 3

Once the dough has rested, roll it out on a floured surface to about 1/16-inch thickness. Cut the dough into 4-inch squares.

Step 4

Place about 1-1.5 tablespoons of the filling in the center of each square. Carefully bring the opposite corners of the dough square together in the center and pinch to seal, forming a compact dumpling pouch.

Step 5

Grease the tiers of a steamer basket lightly with nonstick cooking spray to prevent sticking.

Step 6

Arrange the manty in the steamer, making sure they do not touch to avoid sticking together.

Step 7

Fill the steamer base with water and bring it to a boil. Place the steamer basket on top, cover with a lid, and steam the manty over medium heat for 40 minutes until the filling is fully cooked and the dough is tender.

Step 8

Optional: Julienne a small carrot and steam it alongside the manty for garnish or serve fresh parsley on the side for an added touch.

Step 9

Serve the manty warm, alongside plain yogurt or a yogurt-garlic sauce for dipping (ensure it's low-sodium to align with the recipe). Enjoy!

Nutrition Facts

Serving size	(1391.8g)

Amount per serving	% Daily Value*
Calories	2804.7

Total Fat 103.7g	0%
Saturated Fat 36.7g	0%
Polyunsaturated Fat 3.3g
Cholesterol 582.4mg	0%
Sodium 513.2mg	0%
Total Carbohydrate 305.0g	0%
Dietary Fiber 15.2g	0%
Total Sugars 12.9g
Protein 166.2g	0%

Vitamin D 85.5IU	0%
Calcium 282.4mg	0%
Iron 32.7mg	0%
Potassium 2553.6mg	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: 33.1%

Protein: 23.6%

Carbs: 43.3%