Vegan Afghan Mantu (Dumplings)

Dive into the rich and flavorful world of Afghan cuisine with this Vegan Afghan Mantu recipe, a plant-based twist on a beloved traditional dish. These delicate dumplings are crafted from homemade dough and stuffed with a spiced lentil filling that's perfectly balanced by aromatic cumin and coriander. Steamed to tender perfection, they are served atop a bed of tangy tomato sauce, then drizzled with creamy vegan cashew yogurt and finished with a sprinkle of fresh cilantro for an herby flourish. This recipe is a true celebration of Afghan flavors, offering a hearty, comforting, and entirely dairy-free delight that's perfect for sharing. Ideal for vegans and food enthusiasts alike, these dumplings are as fun to make as they are to eat!

Nutriscore Rating: 74/100

Prep Time:45 mins

Cook Time:30 mins

Total Time:75 mins

Servings: 4

Ingredients

• 3 cups all-purpose flour
• 1 cup water
• 2 teaspoons salt
• 1 cup lentils
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 2 tablespoons oil
• 1 cup tomato sauce
• 1 teaspoon paprika
• 1 teaspoon black pepper
• 1 cup vegan cashew yogurt
• 1 tablespoon lemon juice
• 0.5 cup fresh cilantro, chopped

Directions

Step 1

1. To prepare the dough, mix the flour and 1 teaspoon of salt in a large bowl. Gradually add 1 cup of water while mixing until a smooth, elastic dough forms. Knead well for about 5 minutes. Cover with a damp cloth and let it rest for at least 30 minutes.

Step 2

2. For the filling, rinse and cook the lentils in a pot with 2 cups of water and a pinch of salt until tender, about 15 minutes. Drain and set aside.

Step 3

3. In a pan, heat 1 tablespoon of oil over medium heat. Sauté the chopped onion and minced garlic until translucent. Add cooked lentils, cumin, coriander, and a pinch of salt and pepper. Cook for another 5 minutes until fragrant, then set aside to cool.

Step 4

4. Roll out the dough on a lightly floured surface to about 1mm thickness. Use a round cutter or a cup to cut the dough into circles about 3 inches in diameter.

Step 5

5. Place about a tablespoon of the lentil filling in the center of each dough circle. Fold the dough over to create a half-moon shape and seal the edges by pinching them together firmly, making sure no filling leaks out.

Step 6

6. Steam the dumplings using a steamer basket or a greased colander set over a pot of boiling water. Cover and steam for about 10-12 minutes until the dumplings appear shiny and cooked through.

Step 7

7. For the sauce, heat 1 tablespoon of oil in a saucepan and add the tomato sauce, paprika, remaining salt, and black pepper. Simmer for about 10 minutes, then set aside.

Step 8

8. In a small bowl, mix the vegan cashew yogurt with lemon juice and a pinch of salt. Stir well to combine.

Step 9

9. To serve, spread the tomato sauce on a serving platter, arrange the steamed dumplings on top, and drizzle with the cashew yogurt. Garnish with freshly chopped cilantro.

Step 10

10. Serve hot and enjoy the Vegan Afghan Mantu!

Nutrition Facts

Serving size	(1582.4g)

Amount per serving	% Daily Value*
Calories	2344.0

Total Fat 73.1g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 5.1g
Cholesterol 0mg	0%
Sodium 5501.7mg	0%
Total Carbohydrate 360.4g	0%
Dietary Fiber 35.2g	0%
Total Sugars 18.7g
Protein 68.2g	0%

Vitamin D 0IU	0%
Calcium 286.4mg	0%
Iron 31.2mg	0%
Potassium 1862.5mg	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: 27.7%

Protein: 11.5%

Carbs: 60.8%