High Protein Vegetarian Dumplings
Elevate your vegetarian appetizer game with these High Protein Vegetarian Dumplings—an irresistible blend of taste and nutrition! Packed with firm tofu, protein-rich edamame, and fresh vegetables like carrots and green onions, these dumplings deliver a delightful balance of flavors and textures. Infused with ginger, garlic, soy sauce, and sesame oil, the filling is both aromatic and satisfying, making these dumplings a crowd-pleasing treat for vegetarians and health-conscious eaters alike. Wrapped in delicate, store-bought vegetarian dumpling wrappers and cooked with an expert pan-fry and steam technique, they boast a perfectly crisp exterior with a juicy, savory filling. Quick to prepare in under 40 minutes, these dumplings make a fantastic appetizer, snack, or light meal. Serve them hot with your favorite dipping sauce, and watch them disappear in no time!
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Recipe Information
Ingredients
- 200 grams Firm tofu
- 150 grams Edamame (shelled)
- 1 medium Carrot
- 3 stalks Green onions
- 2 cloves Garlic
- 1 inch piece Ginger
- 2 tablespoons Soy sauce
- 1 teaspoon Sesame oil
- 1 tablespoon Cornstarch
- 30 pieces Dumpling wrappers (store-bought, vegetarian-friendly)
- 2 tablespoons Vegetable oil
- 0.25 cup Water
Instructions
Press the tofu to remove excess moisture. Crumble it into a bowl using your hands or a fork.
Steam or microwave the edamame for a few minutes until tender. Mash them lightly with a fork or pulse them in a food processor to break them into smaller pieces.
Finely grate the carrot, mince the garlic and ginger, and thinly slice the green onions.
In a mixing bowl, combine the tofu, edamame, grated carrot, green onions, garlic, ginger, soy sauce, sesame oil, and cornstarch. Mix the filling thoroughly until evenly combined.
Place a dumpling wrapper on a clean surface. Spoon about 1 teaspoon of filling into the center of the wrapper.
Moisten the edge of the wrapper with a small amount of water. Fold the wrapper over the filling to create a half-moon shape. Press the edges tightly to seal and pleat if desired. Repeat with the remaining wrappers and filling.
Heat 2 tablespoons of vegetable oil in a large non-stick skillet over medium heat.
Arrange the dumplings flat-side down in the pan in a single layer, without overcrowding.
Cook for 2-3 minutes, until the bottoms are golden brown and crisp.
Carefully pour 1/4 cup of water into the pan and immediately cover with a lid. Steam the dumplings for 4-5 minutes, or until the water has evaporated.
Remove the lid and allow the dumplings to cook for another 1-2 minutes to crisp up again on the bottom.
Transfer the cooked dumplings to a serving plate and repeat with remaining batches, adding more oil if necessary.
Serve the dumplings hot with your favorite dipping sauce (e.g., soy sauce, chili oil, or ponzu). Enjoy!
Nutrition Facts
Calories |
409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 23% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 461 mg | 20% | |
| Total Carbohydrate | 46.9 g | 17% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 2.1 g | ||
| Protein | 19.5 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 400 mg | 31% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 431 mg | 9% | |
*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.
