Manti
Good nutritional profile
Central Asian steamed dumplings filled with lamb or beef and onion.
Manti are large Central Asian dumplings of thin dough filled with chopped lamb or beef, plenty of onion, cumin and black pepper, then steamed in a tiered steamer for about 40 minutes. Fatty lamb keeps the filling juicy, so they carry notable fat, much of it saturated, along with moderate protein and refined carbohydrate. Leaner beef in the filling lowers the fat; a tomato and cucumber salad is a good side.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8.9g | 15.9% |
| Fat | 8.4g | 12.0% |
| Carbs | 24g | 8.0% |
| Simple Sugars | 8.4g | Estimate |
| Complex Carbs | 14.3g | Estimate |
| Fiber | 1.3g | 5.2% |
| Water | 57g | 2.3% |
| Calories | 210 | 9.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.46 | g | 17.3% |
| Monounsaturated | 3.29 | g | 13.2% |
| Polyunsaturated | 0.95 | g | 7.3% |
| Omega-3 | 0.285 | g | Estimate |
| Omega-6 | 0.665 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.4 | mg |
| Vitamin E | 0.23 | mg |
| Selenium | 15.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 2.41 | mcg | 0.3% |
| vitamin B1 | 0.063 | mg | 5.3% |
| vitamin B2 | 0.078 | mg | 6.0% |
| vitamin B3 | 2.05 | mg | 12.8% |
| vitamin B6 | 0.069 | mg | 4.1% |
| vitamin B9 | 13.3 | mcg | 3.3% |
| vitamin B12 | 0.668 | mcg | 27.8% |
| vitamin C | 1.4 | mg | 1.6% |
| vitamin D | 0.031 (1 IU) | mcg | 0.2% |
| vitamin E | 0.23 | mg | 1.5% |
| vitamin K | 3.67 | mcg | 3.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 18.6 | mg | 1.9% |
| iron | 1.03 | mg | 5.7% |
| magnesium | 16.9 | mg | 4.2% |
| phosphorus | 92 | mg | 13.1% |
| potassium | 153 | mg | 5.9% |
| sodium | 418 | mg | 18.2% |
| zinc | 1.41 | mg | 12.8% |
| copper | 0.09 | mg | 10.0% |
| manganese | 0.258 | mg | 11.2% |
| selenium | 15.8 | mcg | 28.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 249 | mg | 35.6% | 140% |
| Isoleucine | 379 | mg | 27.1% | 114% |
| Leucine limiting | 650 | mg | 23.8% | 96% |
| Lysine | 579 | mg | 27.6% | 108% |
| Methionine | 328 | mg | 31.2% | 128% |
| Phenylalanine | 667 | mg | 38.1% | 146% |
| Threonine | 329 | mg | 31.3% | 118% |
| Tryptophan | 106 | mg | 37.9% | 144% |
| Valine | 430 | mg | 23.6% | 97% |
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Values per 100 g
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Recipe
See full recipeIngredients
- All-purpose flour 400 g
- Water 180 ml
- Lamb or beef with some fat, coarsely ground or finely chopped 500 g
- Onions 400 g
- Ground cumin 1 tsp
- Black pepper 1 tsp
- Salt 2.5 tsp
- Sunflower oil, for greasing 1 tbsp
- Fresh cilantro or dill to serve
Instructions
- 1
Mix the flour, water and 1 tsp salt into a firm dough, knead for 8 minutes, then cover and rest for 30 minutes.
- 2
Finely chop the onions and mix them with the meat, cumin, pepper and remaining salt.
- 3
Roll the dough out 1-2 mm thick and cut it into 12 cm squares, about 20 in total.
- 4
Place about 45 g of filling in the center of each square, bring the opposite corners together over the top and pinch the edges to seal.
- 5
Brush the steamer tiers with oil and arrange the manti so they do not touch.
- 6
Steam over boiling water for 40-45 minutes, until the dough is tender and the filling is cooked through.
- 7
Serve hot, sprinkled with black pepper and chopped herbs.