Keto Mantu (Spiced Meatballs)
Spiced Beef/Lamb Meatballs with Yogurt-Garlic Sauce
Yes, with a tweak: ensure no flour or starch is used as a binder for meatballs. About 8g net carbs per serving, lower than 6 in 10 Afghan dishes.
What it is
A keto adaptation of traditional Mantu, featuring seasoned ground beef or lamb meatballs steamed or pan-fried, served with a rich tomato-based sauce, a creamy garlic-yogurt topping, and dried mint. This version strictly omits the traditional dumpling wrappers.
Key ingredients
Ground beef/lamb, onions, garlic, ginger, cilantro, spices (coriander, cumin, black pepper), tomato paste, butter/oil, plain full-fat yogurt, fresh garlic, dried mint.
How to make it keto
Ensure no flour or starch is used as a binder for meatballs. Omit dumpling wrappers entirely. Confirm yogurt sauce contains no added sugar. Served without rice or bread.
Say this to the waiter (Dari)
برای کیتو منتو، لطفاً مطمئن شوید که در کوفتهها آرد یا نشایسته نیست و خمیر استفاده نشده است. ساس ماست بدون شکر باشد. بدون برنج و نان سرو شود.
For Keto Mantu, please ensure no flour or starch in meatballs, no dumpling wrappers, and the yogurt sauce has no added sugar. Serve without rice or bread.
Watch out for
Hidden sugars in tomato sauce or yogurt dressing, high-carb binders in meatballs (unlikely in authentic recipe, but confirm in restaurant setting).
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
More on the Afghan menuAll 173 Afghan dishes ›
