High Protein Tofu Veggie Rice Paper Dumplings
Elevate your dumpling game with these High Protein Tofu Veggie Rice Paper Dumplings, a delightful combination of crispy, golden perfection and wholesome, plant-based nutrition. Packed with crumbled extra-firm tofu, vibrant shredded vegetables like carrot and cabbage, and infused with the savory flavors of garlic, ginger, soy sauce, and sesame oil, these dumplings strike the perfect balance of flavor and texture. Encased in chewy rice paper wrappers and pan-fried to crispy perfection, they make for a protein-rich, gluten-free option that’s ideal for a quick lunch, light dinner, or even as an impressive appetizer. Easy to prepare in under 40 minutes, these dumplings are a must-try for anyone seeking a delicious plant-based recipe that doesn’t skimp on taste. Serve them hot with your favorite dipping sauce, whether it’s soy, chili oil, or creamy peanut sauce, for an irresistible bite that will leave everyone wanting seconds!
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Recipe Information
Ingredients
- 400 g Extra-firm tofu
- 1 medium (grated) Carrot
- 150 g (shredded) Cabbage
- 3 stalks (chopped) Green onion
- 2 tbsp Soy sauce (or tamari for gluten-free)
- 1 tbsp Sesame oil
- 2 cloves (minced) Garlic
- 1 tsp (grated) Ginger
- 12 pieces Rice paper wrappers
- 1 tsp Cornstarch
- 2 tbsp (for cornstarch slurry) Water
- 2 tbsp (for pan-frying) Cooking oil
Instructions
Press the tofu for 15 minutes to remove excess water. Once pressed, crumble it into small pieces.
In a large skillet, heat sesame oil over medium heat. Add minced garlic and grated ginger, cooking until fragrant (about 1 minute).
Add the crumbled tofu to the skillet and sauté for 5-7 minutes until lightly browned.
Add the grated carrot, shredded cabbage, and chopped green onion to the skillet. Sauté for another 3-4 minutes until the vegetables are softened.
Stir in soy sauce (or tamari) and cook for another minute. Set the filling aside to cool slightly.
Prepare the cornstarch slurry by mixing 1 teaspoon of cornstarch with 2 tablespoons of water. This will act as a sealant for the rice paper dumplings.
Fill a shallow dish or plate with warm water. Dip one rice paper wrapper into the water for 5-10 seconds until it softens slightly but does not tear.
Place the softened rice paper on a clean surface or cutting board. Add 2 tablespoons of the tofu-veggie filling to the center of the wrapper.
Fold the bottom edge of the rice paper over the filling, then fold in both sides, and finally roll it up tightly, sealing the edge with a small amount of the cornstarch slurry.
Repeat the process with the remaining rice paper wrappers and filling.
Heat 2 tablespoons of cooking oil in a non-stick skillet over medium heat. Place the dumplings seam-side down in the skillet and cook for 2-3 minutes on each side, or until crispy and golden brown.
Serve the dumplings hot with your favorite dipping sauce, such as soy sauce, chili oil, or a peanut-based sauce.
Nutrition Facts
Calories |
1481 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.6 g | 97% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2192 mg | 95% | |
| Total Carbohydrate | 135.1 g | 49% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 10.4 g | ||
| Protein | 76.1 g | 152% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2880 mg | 222% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 1715 mg | 36% | |
*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.
