Low Fat Comforting Dumpling Soup
Warm your soul with this hearty yet healthy Low Fat Comforting Dumpling Soup, a perfect balance of nutritious ingredients and indulgent flavors. Featuring tender whole wheat dumplings nestled in a rich, aromatic broth infused with savory herbs like thyme and parsley, this soup is packed with wholesome vegetables, including carrots, celery, and peas, for a low-fat twist on a classic comfort food. The easy-to-make dumplings, crafted from skim milk and low-fat yogurt, bring a fluffy texture without the guilt, making it the ideal choice for a cozy, nourishing meal. Ready in just 50 minutes and designed to serve six, this one-pot wonder is a go-to option for light yet satisfying family dinners or chilly night cravings. Keywords: low fat soup, healthy dumpling recipe, vegetable-packed soup, comforting soups for winter.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium, chopped onion
- 3 minced garlic cloves
- 2 medium, diced carrots
- 2 medium, sliced celery stalks
- 8 cups low-sodium chicken or vegetable broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 cup whole wheat flour
- 2 teaspoons baking powder
- 0.5 cup skim milk
- 2 tablespoons low-fat plain yogurt
- 2 tablespoons, chopped fresh parsley
- 1 cup frozen peas
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until soft, about 4 minutes.
Stir in the minced garlic, diced carrots, and sliced celery, and cook for an additional 3 minutes until the vegetables are slightly tender.
Add the low-sodium broth, bay leaf, dried thyme, dried parsley, black pepper, and salt. Bring the mixture to a boil, then reduce the heat and let it simmer uncovered for about 15 minutes.
While the soup is simmering, prepare the dumplings. In a mixing bowl, combine the whole wheat flour and baking powder. In another small bowl, mix the skim milk and low-fat yogurt until smooth.
Gradually add the wet mixture to the dry ingredients, stirring gently to form a soft dough. Do not overmix.
Remove the bay leaf from the soup. Drop teaspoonfuls of the dumpling dough into the simmering soup. Cover the pot and cook for about 10 minutes, or until the dumplings have doubled in size and are cooked through.
Stir in the frozen peas and chopped fresh parsley, and cook for an additional 3 minutes until the peas are heated through.
Taste and adjust seasoning if necessary. Serve the soup hot, ladling dumplings and vegetables into each bowl along with the broth.
Nutrition Facts
Calories |
1073 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.2 g | 30% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 3768 mg | 164% | |
| Total Carbohydrate | 178.2 g | 65% | |
| Dietary Fiber | 37.7 g | 135% | |
| Total Sugars | 40.0 g | ||
| Protein | 46.2 g | 92% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 692 mg | 53% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 3598 mg | 77% | |
*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.
