High Protein Steamed Vegetable Dumplings
Elevate your dumpling game with these High Protein Steamed Vegetable Dumplings! Perfectly crafted for health-conscious foodies, this recipe features a nutrient-packed filling of firm tofu, vibrant spinach, sweet carrots, earthy shiitake mushrooms, and protein-rich edamame. Infused with the bold flavors of garlic, ginger, sesame oil, and soy sauce, these dumplings are wrapped in tender vegan wrappers and steamed to perfection. With a quick 30-minute prep and only 10 minutes of cooking time, they’re a delightful, meat-free option for weeknight dinners or meal prep. Serve them with a tangy dipping sauce of soy sauce, vinegar, and chili oil for an irresistible bite that's loaded with plant-based goodness!
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Recipe Information
Ingredients
- 200 grams Firm tofu
- 100 grams Spinach
- 1 medium Carrot
- 50 grams Shiitake mushrooms
- 2 stalks Green onions
- 1 tablespoon Sesame oil
- 2 tablespoons Soy sauce
- 2 cloves Garlic
- 1 teaspoon Ginger
- 100 grams Edamame (shelled)
- 0.5 teaspoon Salt
- 0.25 teaspoon Pepper
- 20 pieces Dumpling wrappers (vegan, store-bought or homemade)
Instructions
Prepare the tofu by pressing it to remove excess water. Wrap it in a clean kitchen towel, place it under a heavy object, and let it press for about 15 minutes.
Blanch the spinach in boiling water for 30 seconds, then transfer it to an ice bath to cool. Squeeze out any excess water and chop finely.
Grate the carrot, finely dice the shiitake mushrooms, and chop the green onions.
In a large pan, heat sesame oil over medium heat. Add minced garlic and grated ginger, stirring until fragrant.
Add the mushrooms, carrot, and edamame to the pan. Stir-fry for 3-4 minutes, until the vegetables are tender.
Crumble the tofu into the pan, breaking it into fine pieces. Add the soy sauce, salt, and pepper. Cook for another 2-3 minutes.
Remove the mixture from heat and stir in the chopped spinach and green onions. Let the filling cool to room temperature.
Place a dumpling wrapper on a flat surface and spoon about 1 tablespoon of filling into the center. Wet the edges with water, fold the wrapper in half, and pinch to seal into a crescent shape. Alternatively, pleat the edges for a more traditional look.
Repeat the process with the remaining wrappers and filling.
Line a bamboo or metal steamer with parchment paper or a light coating of oil to prevent sticking. Place the dumplings in the steamer, ensuring they don't touch each other.
Bring a pot of water to a boil and place the steamer on top. Cover and steam the dumplings for 8-10 minutes, or until the wrappers are translucent and tender.
Serve the dumplings hot with your favorite dipping sauce, such as soy sauce mixed with a splash of vinegar and chili oil.
Nutrition Facts
Calories |
1313 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.8 g | 51% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2630 mg | 114% | |
| Total Carbohydrate | 191.5 g | 70% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 9.2 g | ||
| Protein | 61.4 g | 123% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 539 mg | 41% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 2026 mg | 43% | |
*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.
