Vegetarian Afghan Mantu (Dumplings)

Delight your taste buds with these Vegetarian Afghan Mantu, a plant-based twist on the beloved Afghan dumplings. Featuring delicate, homemade dough encasing a savory vegetable filling of finely shredded cabbage, grated carrot, and aromatic spices like coriander and red pepper flakes, these dumplings are steamed to perfection for a light yet satisfying bite. Topped with a tangy yogurt and mint sauce, along with a drizzle of rich, simmered crushed tomatoes, every bite is a harmonious blend of flavors and textures. Perfect for a comforting dinner or a unique entertaining option, these mantu are a celebration of Afghan culinary heritage made accessible to vegetarian palates. Whether you're exploring global cuisine or need a crowd-pleasing dish, these Afghan dumplings offer a flavorful adventure in every bite!

Nutriscore Rating: 70/100

Prep Time:60 mins

Cook Time:30 mins

Total Time:90 mins

Servings: 6

Ingredients

• 3 cups All-purpose flour
• 2 teaspoons Salt
• 1.25 cups Water
• 1 tablespoon Olive oil
• 1 large, finely chopped Onion
• 3 cloves, minced Garlic
• 1 medium, grated Carrot
• 2 cups, finely shredded Green cabbage
• 1 teaspoon Ground coriander
• 1 teaspoon Ground black pepper
• 0.5 teaspoon Red pepper flakes
• 1 14 oz can Crushed tomatoes
• 1 cup Yogurt
• 2 tablespoons, finely chopped Mint leaves

Directions

Step 1

In a large bowl, mix the flour and 1 teaspoon of salt together. Gradually add warm water, mixing until a dough forms. Knead the dough on a floured surface for about 5 minutes until smooth and elastic. Cover with a damp cloth and let it rest for at least 30 minutes.

Step 2

In a pan over medium heat, add olive oil and sauté the chopped onion until translucent, about 5 minutes.

Step 3

Add the minced garlic and sauté for another 2 minutes.

Step 4

Stir in the grated carrot and shredded cabbage, cooking until softened, about 5 minutes. Season with ground coriander, ground black pepper, and red pepper flakes. Adjust seasoning to taste. Remove the filling from the heat and let it cool slightly.

Step 5

Divide the dough into 4 sections and roll each section into a thin sheet, approximately 1/8 inch thick.

Step 6

Using a round cutter (about 3 inches in diameter), cut the dough into circles.

Step 7

Place a small spoonful of the vegetable filling in the center of each circle. Moisten the edges with water, fold the circle in half to form a half-moon shape, and pinch the edges to seal.

Step 8

Repeat until all the dough and filling is used.

Step 9

Prepare a steamer by bringing water to a boil. Lightly oil the steamer tray or line it with parchment paper.

Step 10

Place the dumplings in the steamer, ensuring they don't touch each other, and steam for 25-30 minutes until the dough is cooked through.

Step 11

While the dumplings are steaming, prepare the yogurt sauce. In a bowl, mix together the yogurt, remaining salt, and chopped mint leaves.

Step 12

To serve, arrange the dumplings on a platter, spoon the yogurt sauce over them, and finish with a drizzle of warmed crushed tomatoes.

Nutrition Facts

Serving size	(1727.7g)

Amount per serving	% Daily Value*
Calories	1843.8

Total Fat 23.5g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 1.5g
Cholesterol 14.7mg	0%
Sodium 5005.5mg	0%
Total Carbohydrate 349.0g	0%
Dietary Fiber 24.9g	0%
Total Sugars 45.2g
Protein 59.7g	0%

Vitamin D 117.6IU	0%
Calcium 767.1mg	0%
Iron 22.5mg	0%
Potassium 2628.7mg	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: 11.5%

Protein: 12.9%

Carbs: 75.6%