Maultaschen
Mittagessen • Deutschland
Über Maultaschen
Swabian stuffed pasta pockets — meat, spinach, and onion filling
How to Make Maultaschen (Traditional & Healthy Version)
Maultaschen are a cherished specialty from the Swabian region of Germany, often described as German dumplings or pasta pockets filled with a savory mixture. Traditionally enjoyed during Lent, these hearty parcels are filled with ground meat, spinach, onions, and herbs, wrapped in a delicate pasta dough. The dish’s origins are deeply rooted in German culture, with stories linking it to monks who hid meat inside pasta to bypass fasting rules—earning it the nickname 'Herrgottsbescheißerle' or 'Little Cheaters of the Lord.' The taste of Maultaschen is robust and comforting, combining the richness of meat with the freshness of greens and aromatic spices. Served either in a clear broth or lightly pan-fried, it offers a satisfying meal that appeals to both locals and international food lovers. Choosing a healthy Maultaschen recipe means enjoying authentic German flavors while keeping calories and nutrients balanced, making it an excellent lunch option for anyone seeking nutritious international cuisine. Its versatility, cultural significance, and delicious taste make Maultaschen a must-try for those exploring Germany’s culinary heritage.
Ingredients(for 2-3 Maultaschen per person)
- 1 cup All-purpose flour (Weizenmehl)
- 2 Eggs (Fresh)
- 2 tablespoons Water (For dough)
- 100g Ground beef (Lean)
- 1 cup Fresh spinach (Blanched and chopped)
- 1 small Onion (Finely diced)
- 2 tablespoons Parsley (Chopped)
- 2 tablespoons Low-fat cottage cheese (Quark (optional traditional substitute))
- 1/2 teaspoon Salt (To taste)
- 1/4 teaspoon Black pepper (Freshly ground)
- 1/8 teaspoon Nutmeg (Optional, for traditional flavor) - optional
- 1 teaspoon Olive oil (For sautéing)
Instructions
- 1
Prepare the dough: Mix flour, eggs, and water until smooth. Knead for 5-7 minutes, wrap, and let rest.
7 minutes
Resting the dough improves elasticity.
- 2
Blanch spinach in boiling water for 2 minutes, drain, and chop finely.
5 minutes
Squeeze excess water for better filling texture.
- 3
Sauté onion in olive oil until translucent. Combine with spinach, ground beef, parsley, cottage cheese, salt, pepper, and nutmeg.
5 minutes
Mix filling thoroughly for even flavor.
- 4
Roll out dough thinly on a floured surface. Cut into rectangles (about 8x10 cm).
3 minutes
Uniform pieces ensure even cooking.
Why This Dish is Healthy
This healthy Maultaschen recipe uses lean meat, fresh greens, and minimal oil, reducing saturated fat and calories while boosting nutritional value. Incorporating cottage cheese and spinach offers extra protein and vitamins, making it suitable for weight management and a nutritious lunch. The recipe avoids unnecessary additives and keeps flavors authentic, ideal for calorie-conscious eaters.
Maultaschen are rich in protein from lean ground beef and eggs, supporting muscle maintenance and satiety. Spinach and parsley provide vitamin K, iron, and antioxidants. Using cottage cheese instead of full-fat options reduces saturated fat, while olive oil adds heart-healthy monounsaturated fats. The dish supplies complex carbohydrates from the flour, making it balanced for lunch. Moderation in portion size keeps calories in check.
Pro Tips
- 💡Tip 1: Use fresh spinach for maximum flavor and nutrition.
- 💡Tip 2: Ensure the dough is rolled thin for authentic texture.
- 💡Tip 3: Seal edges well to prevent filling from leaking during cooking.
Storage & Serving
Store cooked Maultaschen in an airtight container in the refrigerator for up to 3 days. Reheat gently in broth or by pan-frying. They can be frozen for up to 2 months; thaw before reheating.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 195.0 kcal |
| Protein | 10.0 g |
| Carbohydrates | 20.0 g |
| Total Fat | 8.0 g |
| Fiber | 1.0 g |
