Heart-Healthy Comforting Dumpling Soup
Indulge in the soothing warmth of Heart-Healthy Comforting Dumpling Soup, a nourishing bowl that combines wholesome ingredients and rich flavor for a guilt-free treat. This veggie-loaded recipe features a medley of carrots, celery, and onions simmered in a savory low-sodium vegetable broth, infused with aromatics like garlic, thyme, and a bay leaf. The star of the dish, fluffy whole-wheat dumplings, are crafted with heart-healthy olive oil and low-fat milk, offering a nutrient-packed alternative to traditional varieties. Topped with vibrant peas and fresh parsley for a finishing touch, this soul-satisfying soup takes just an hour to make and is perfect for keeping you warm on chilly days. With keywords like "heart-healthy soup," "whole-wheat dumplings," and "comforting vegetable broth," this recipe is a must-try for anyone seeking delicious yet health-conscious comfort food.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 medium onion, diced
- 3 medium carrots, sliced
- 2 celery stalks, sliced
- 8 cups low-sodium vegetable broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 cup whole wheat flour
- 2 teaspoons baking powder
- 0.5 cup low-fat milk
- 2 tablespoons olive oil
- 1 cup frozen peas
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the minced garlic and diced onion, sautéing until the onion is translucent, about 5 minutes.
Add the sliced carrots and celery to the pot, cooking for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the low-sodium vegetable broth and add the bay leaf and dried thyme. Stir to combine and bring the mixture to a gentle boil.
While the broth is coming to a boil, prepare the dumpling mixture. In a bowl, whisk together the whole wheat flour, baking powder, and a pinch of salt. Slowly add the low-fat milk and 2 tablespoons of olive oil, stirring until a soft dough forms.
Once the soup is boiling, reduce the heat to a simmer. Using a spoon, drop small spoonfuls of the dumpling dough into the soup. Cover the pot and let the dumplings cook for about 15 minutes, or until they are cooked through and fluffy.
Add the frozen peas to the soup during the last 5 minutes of cooking, allowing them to heat through.
Season the soup with the salt and black pepper, adjusting to taste. Discard the bay leaf.
Serve the soup hot, garnishing with chopped fresh parsley. Enjoy your heart-healthy comforting dumpling soup!
Nutrition Facts
Calories |
1399 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.3 g | 80% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 3570 mg | 155% | |
| Total Carbohydrate | 182.2 g | 66% | |
| Dietary Fiber | 34.0 g | 121% | |
| Total Sugars | 39.8 g | ||
| Protein | 34.0 g | 68% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 519 mg | 40% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 3856 mg | 82% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
