Heart-Healthy Vegetarian Gyoza
Delight in the wholesome flavors of Heart-Healthy Vegetarian Gyoza, a recipe crafted for both taste and well-being. Featuring nutrient-packed ingredients like shiitake mushrooms, firm tofu, and fresh veggies encased in whole wheat gyoza wrappers, these dumplings are a lighter spin on the traditional favorite. The low-sodium soy sauce and sesame oil infuse the filling with savory depth while maintaining a heart-healthy profile, and the cooking technique combines pan-frying and steaming to achieve crispy yet tender perfection. Whether you’re craving a healthy appetizer or a vegetarian main dish, these gyoza deliver on flavor without sacrificing health. Pair with a tangy soy sauce and rice vinegar dipping sauce for a crowd-pleasing finish. Perfect for meal prep, entertaining, or a fun family dinner, this recipe is proof that nutritious meals can be seriously satisfying!
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Recipe Information
Ingredients
- 24 units Whole wheat gyoza wrappers
- 2 cups Green cabbage
- 1 large Carrot
- 1 cup Shiitake mushrooms
- 0.5 block Firm tofu
- 2 cloves Garlic
- 1 tablespoon Ginger (fresh)
- 1 tablespoon Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 2 stalks Green onions
- 0.25 teaspoon Ground black pepper
- 2 tablespoons Water
- 1 for pan use Cooking spray
Instructions
Finely chop the green cabbage, carrot, shiitake mushrooms, and green onions. Crumble the firm tofu into small bits using your hands or a fork.
Grate the garlic and fresh ginger. Set all the prepared ingredients aside.
Heat a non-stick skillet over medium heat and lightly coat it with cooking spray. Add the garlic and ginger, sautéing for 1 minute until fragrant.
Add the cabbage, carrot, mushrooms, and tofu to the skillet. Stir and cook for 5-7 minutes until the vegetables are softened.
Stir in the low-sodium soy sauce, sesame oil, and ground black pepper. Add the green onions and cook for another 1-2 minutes. Remove the pan from heat and let the filling mixture cool slightly.
Lay out the gyoza wrappers on a clean work surface. Place 1 teaspoon of the filling mixture in the center of each wrapper.
Dip your finger in water and run it along the edges of the wrapper. Fold the wrapper in half and pinch the edges closed to form pleats, ensuring the gyoza are sealed tightly.
Lightly coat a non-stick skillet with cooking spray and heat over medium heat. Add the gyoza in a single layer and cook for 2 minutes until the bottoms are golden brown.
Pour 2 tablespoons of water into the skillet and immediately cover with a lid. Steam the gyoza for 4-5 minutes until the wrappers are tender and the filling is heated through.
Remove the lid and continue cooking for another 1-2 minutes to evaporate any remaining water and crisp up the bottoms again.
Serve the gyoza warm with your favorite dipping sauce, such as a mix of low-sodium soy sauce and rice vinegar.
Nutrition Facts
Calories |
1602 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.3 g | 47% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1812 mg | 79% | |
| Total Carbohydrate | 268.5 g | 98% | |
| Dietary Fiber | 34.4 g | 123% | |
| Total Sugars | 11.1 g | ||
| Protein | 75.7 g | 151% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 531 mg | 41% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 1485 mg | 32% | |
*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.
