Lunch 🤖 AI Generated

Mandu Jjigae (Korean Dumpling Stew)

A warming and protein-rich Korean dumpling stew that activates your fat-burning metabolism. This nutrient-dense broth combined with homemade dumplings provides sustained energy while supporting weight management through high protein content and metabolism-boosting ingredients like ginger and garlic.

15m

Prep Time

25m

Cook Time

Servings

380

Calories

32g

Protein

🛒 Ingredients

✓ 8 oz lean ground beef or turkey
✓ 2 cups napa cabbage, finely chopped
✓ 2 oz firm tofu, crumbled
✓ 1/4 cup green onions, minced
✓ 2 cloves garlic, minced
✓ 1 tbsp low-sodium soy sauce
✓ 1 tsp sesame oil
✓ 1 tbsp gochugaru (Korean red chili flakes)
✓ 16 wonton wrappers (whole wheat preferred)
✓ 4 cups low-sodium beef or vegetable broth
✓ 1 tbsp fresh ginger, minced
✓ 2 shiitake mushrooms, sliced
✓ 1/2 onion, sliced
✓ Salt and pepper to taste
✓ Sesame seeds for garnish

👨‍🍳 Instructions

1. Prepare the dumpling filling by combining ground meat, cabbage, tofu, green onions, garlic, 1/2 tbsp soy sauce, and sesame oil in a bowl

2. Place 1 tbsp filling in center of each wonton wrapper, wet edges with water, and fold diagonally then bring corners together to seal

3. Heat broth in a large pot over medium-high heat and add minced ginger

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4. Add sliced mushrooms, onion, and gochugaru to the broth, simmering for 5 minutes

5. Gently drop dumplings into simmering broth and cook for 8-10 minutes until they float and wrappers are tender

6. Season with remaining soy sauce, salt, and pepper to taste

7. Divide between two bowls and garnish with sesame seeds and additional green onions

📊 Nutrition per Serving

Calories380 kcal

Protein32g

Carbohydrates28g

Fat14g

Fiber5g

🏷️ Tags

#high-protein#metabolism-boosting#Korean cuisine#fat-switch-friendly#thermogenic-ingredients#balanced-macros#comfort-food#dumpling-stew#ginger-garlic-rich#portion-controlled

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