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Prep Time:30 minsAdditional Time:15 minsTotal Time:45 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:15 minsTotal Time:45 minsServings:4Yield:4 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:15 mins
Additional Time:
15 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1cupplus2tablespoonsgarbanzo bean (chickpea) flour (see Tip)4cupsfinely chopped mustard greens or spinach, divided⅓cupcanola oilplus2tablespoons, divided¼cupfinely chopped red onion¼cupwhole-milk plain yogurt¼cupfinely chopped serrano or jalapeño pepper½teaspoonsaltplus1/8teaspoon, divided2teaspoonscoriander seeds1teaspooncumin seeds1teaspoonmustard seeds1tablespooncurry powder1tablespoonminced fresh ginger1(15 ounce) canno-salt-added petite diced tomatoes, undrained1(15 ounce) canno-salt-added tomato sauce
Cook Mode(Keep screen awake)
Ingredients
1cupplus2tablespoonsgarbanzo bean (chickpea) flour (see Tip)
4cupsfinely chopped mustard greens or spinach, divided
⅓cupcanola oilplus2tablespoons, divided
¼cupfinely chopped red onion
¼cupwhole-milk plain yogurt
¼cupfinely chopped serrano or jalapeño pepper
½teaspoonsaltplus1/8teaspoon, divided
2teaspoonscoriander seeds
1teaspooncumin seeds
1teaspoonmustard seeds
1tablespooncurry powder
1tablespoonminced fresh ginger
1(15 ounce) canno-salt-added petite diced tomatoes, undrained
1(15 ounce) canno-salt-added tomato sauce
DirectionsMix flour, 1/2 cup greens, 1/3 cup oil, onion, yogurt, serrano (or jalapeño) and 1/2 teaspoon salt in a large bowl. Using 1 tablespoon to make each, shape into 16 dumplings.Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add coriander, cumin and mustard seeds; cover and cook until they start to pop, about 30 seconds. Stir in curry powder and ginger, then add tomatoes and their juice and tomato sauce; stir to combine. Stir in the remaining 3 1/2 cups greens and 1/8 teaspoon salt. Bring to a simmer.Nestle the dumplings into the sauce, cover and cook, turning the dumplings over and basting with the sauce occasionally, until tender, about 20 minutes.TipsTip: Chickpea flour adds nuttiness and bumps up the nutrition of these dumplings: they boast 2 grams more fiber per serving than dumplings made with all-purpose flour. Look for it with the other specialty flours at well-stocked supermarkets or natural-foods stores.Originally appeared: EatingWell Magazine, October 2019
Directions
Mix flour, 1/2 cup greens, 1/3 cup oil, onion, yogurt, serrano (or jalapeño) and 1/2 teaspoon salt in a large bowl. Using 1 tablespoon to make each, shape into 16 dumplings.Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add coriander, cumin and mustard seeds; cover and cook until they start to pop, about 30 seconds. Stir in curry powder and ginger, then add tomatoes and their juice and tomato sauce; stir to combine. Stir in the remaining 3 1/2 cups greens and 1/8 teaspoon salt. Bring to a simmer.Nestle the dumplings into the sauce, cover and cook, turning the dumplings over and basting with the sauce occasionally, until tender, about 20 minutes.TipsTip: Chickpea flour adds nuttiness and bumps up the nutrition of these dumplings: they boast 2 grams more fiber per serving than dumplings made with all-purpose flour. Look for it with the other specialty flours at well-stocked supermarkets or natural-foods stores.
Mix flour, 1/2 cup greens, 1/3 cup oil, onion, yogurt, serrano (or jalapeño) and 1/2 teaspoon salt in a large bowl. Using 1 tablespoon to make each, shape into 16 dumplings.
Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add coriander, cumin and mustard seeds; cover and cook until they start to pop, about 30 seconds. Stir in curry powder and ginger, then add tomatoes and their juice and tomato sauce; stir to combine. Stir in the remaining 3 1/2 cups greens and 1/8 teaspoon salt. Bring to a simmer.
Nestle the dumplings into the sauce, cover and cook, turning the dumplings over and basting with the sauce occasionally, until tender, about 20 minutes.
Tips
Tip: Chickpea flour adds nuttiness and bumps up the nutrition of these dumplings: they boast 2 grams more fiber per serving than dumplings made with all-purpose flour. Look for it with the other specialty flours at well-stocked supermarkets or natural-foods stores.
Originally appeared: EatingWell Magazine, October 2019
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Nutrition Facts(per serving)454Calories29gFat41gCarbs12gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
