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Healthy Dumpling Recipe: A Delightful Diet Food

Dumplings are a beloved comfort food in many cultures, but they can sometimes be high in calories and fat. Here's a healthier version that doesn't skimp on flavor. This recipe focuses on using wholesome ingredients and lighter cooking methods to create a delicious, nutritious dish. Click here for weight loss program


Ingredients

Dough:

  • 2 cups whole wheat flour

  • 1/2 cup warm water

  • 1/4 tsp salt

Filling:

  • 1 cup finely chopped spinach

  • 1/2 cup finely chopped mushrooms

  • 1/2 cup finely shredded carrots

  • 1/2 cup finely chopped tofu (or ground chicken/turkey for a non-vegetarian option)

  • 2 cloves garlic, minced

  • 1 tbsp ginger, grated

  • 2 green onions, finely chopped

  • 1 tbsp low-sodium soy sauce

  • 1 tbsp sesame oil

  • 1/4 tsp black pepper

Instructions

Dough Preparation:

  1. Mix Flour and Water: In a large mixing bowl, combine the whole wheat flour and salt. Gradually add warm water while stirring with a wooden spoon until the mixture forms a shaggy dough.

  2. Knead the Dough: Transfer the dough to a lightly floured surface and knead for about 5-7 minutes until smooth and elastic. Cover with a damp cloth and let it rest for 30 minutes.

Filling Preparation:

  1. Prepare the Vegetables: Finely chop the spinach, mushrooms, carrots, and tofu. Ensure all ingredients are uniformly sized to ensure even cooking.

  2. Mix the Filling: In a large bowl, combine the chopped vegetables and tofu with garlic, ginger, green onions, soy sauce, sesame oil, and black pepper. Mix well until all ingredients are evenly distributed.

Dumpling Assembly:

  1. Roll the Dough: Divide the rested dough into small, equal-sized portions (about 20 pieces). Roll each portion into a ball and flatten into a small disk.

  2. Fill the Dumplings: Place a heaping teaspoon of filling in the center of each dough disk. Fold the dough over the filling to form a half-moon shape and pinch the edges together to seal. You can pleat the edges for a decorative touch.

  3. Cook the Dumplings: There are several ways to cook dumplings healthily:

    • Steaming: Place the dumplings in a steamer basket lined with parchment paper. Steam over boiling water for 10-12 minutes until the dough is tender.

    • Boiling: Bring a pot of water to a gentle boil. Add the dumplings and cook for 5-7 minutes until they float to the surface and are cooked through.

    • Pan-Frying: Heat a non-stick skillet over medium heat and lightly grease with a small amount of oil. Arrange the dumplings in the skillet, pleated side up. Cook until the bottoms are golden brown, then add a splash of water, cover, and steam for 5 minutes.

Serving Suggestions

Serve these healthy dumplings with a side of low-sodium soy sauce or a dipping sauce made from soy sauce, rice vinegar, and a touch of chili oil for a bit of heat. Garnish with chopped green onions and sesame seeds for added flavor and presentation.

Nutritional Benefits

  • Whole Wheat Flour: Provides more fiber and nutrients compared to refined flour, promoting better digestion and satiety.

  • Vegetable Filling: Offers a variety of vitamins, minerals, and antioxidants essential for overall health.

  • Tofu: A great plant-based protein source that's low in calories and high in essential amino acids.

This healthy dumpling recipe is perfect for those looking to enjoy a tasty meal while sticking to their diet goals. It's a versatile dish that can be enjoyed as a snack, appetizer, or main course. Happy cooking and eating!

Click here for weight loss program

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