Mediterranean Diet Pan-Fried Dumplings
Elevate your appetizer game with these Mediterranean Diet Pan-Fried Dumplings, a perfect fusion of vibrant Mediterranean flavors and the comforting essence of dumplings. Featuring a hearty filling of mashed chickpeas, crumbled feta cheese, fresh spinach, red onion, minced garlic, and a medley of fragrant herbs like mint and parsley, these dumplings pack a nutritious punch. Encased in wholesome whole wheat wrappers, they’re pan-fried to golden perfection and lightly steamed for a tender yet crispy bite. Enhanced with a hint of lemon zest and juice for a refreshing pop, these dumplings are ideal for a crowd-pleasing appetizer or a delightful main course. Ready in under an hour, they’re a must-try for fans of Mediterranean cuisine and healthy eating. Perfect keywords: Mediterranean dumplings, pan-fried dumplings, whole wheat dumplings, chickpea dumplings, healthy appetizer recipes.
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Recipe Information
Ingredients
- 24 pieces Whole wheat dumpling wrappers
- 1 cup Canned chickpeas, drained and rinsed
- 1 cup Feta cheese, crumbled
- 2 cups Spinach, fresh, chopped
- 0.5 cup Red onion, finely chopped
- 3 pieces Garlic cloves, minced
- 2 tablespoons Fresh mint leaves, chopped
- 2 tablespoons Fresh parsley, chopped
- 3 tablespoons Extra virgin olive oil
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 teaspoon Lemon zest
- 1 tablespoon Lemon juice
- 0.25 cup Water
Instructions
In a large mixing bowl, combine chickpeas, feta cheese, spinach, red onion, garlic, mint, parsley, olive oil, salt, black pepper, lemon zest, and lemon juice.
Using a fork or a potato masher, gently mash the ingredients until the chickpeas are mostly mashed, leaving some texture for the filling.
Lay a dumpling wrapper on a flat surface. Spoon about 1 tablespoon of filling onto the center of the wrapper.
Moisten the edges of the wrapper with water, then fold over and press to seal, making sure to eliminate any air pockets. You can pleat the edges for an authentic look.
Repeat with the remaining wrappers and filling.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat.
Place dumplings in a single layer into the skillet, avoiding overcrowding, and cook for about 2-3 minutes, until the bottoms are golden brown.
Carefully add 1/4 cup of water to the skillet and cover immediately with a lid to steam the dumplings.
Allow the dumplings to steam for about 5 minutes, until the water has evaporated.
Remove the lid and continue cooking for another 1-2 minutes to re-crisp the bottoms.
Transfer the dumplings to a serving plate and serve warm, garnished with additional fresh herbs if desired.
Nutrition Facts
Calories |
2580 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 111.5 g | 143% | |
| Saturated Fat | 40.1 g | 200% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 5732 mg | 249% | |
| Total Carbohydrate | 317.6 g | 115% | |
| Dietary Fiber | 42.5 g | 152% | |
| Total Sugars | 17.4 g | ||
| Protein | 102.5 g | 205% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1522 mg | 117% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 2098 mg | 45% | |
*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.
