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Budget-Friendly Vegetable Stew with Whole Wheat Dumplings
20 min prep time
50 min cook time
8servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
How to Make Budget-Friendly Vegetable Stew with Whole Wheat Dumplings
What’s better during the fall than a warm, tasty soup? This budget-friendly recipe is fairly easy.
20 min prep time
50 min cook time
8servings
1 1/2 cups stew + 1 dumpling
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Step-By-Step Instructions:
- Add oil to a large soup pot over medium-high heat.
- Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, salt (optional), black pepper and bay leaves. Bring to a boil and reduce to a simmer.
- Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.
- While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.
- After kale simmers for 10 minutes remove bay leaf.
- Use a 1/4 cup measure to scoop dumplings on top of stew to make 8 dumplings. Do not stir once dumplings have been added to the top of the stew. Cover and reduce to a low simmer for 10 minutes until dumplings are cooked through and puffed.
Nutrition facts
8 Servings
-
Serving Size
1 1/2 cups stew + 1 dumpling
- Amount per serving Calories 180
-
Total Fat
3g
- Saturated Fat 0.6g
- Trans Fats 0g
- Cholesterol 25mg
- Sodium 470mg
-
Total Carbohydrate
31g
- Dietary Fiber 6g
- Total Sugars 4g
- Added Sugars 0g
- Protein 9g
- Potassium 710mg
- Phosphorous 345mg
Ingredients
olive oil
1 tbsp
fennel bulb (diced)
1
onion(s) (diced)
1
celery (diced)
2 stalks
butternut squash (diced)
4 cup
ground sage
1 tsp
low sodium chicken broth (low-sodium)
4 cup
water
4 cup
salt (optional)
1 tsp
black pepper
1/2 tsp
bay leaves
2
kale (chopped, 1 bunch stemmed and chopped)
4 cup
whole wheat flour
1 cup
all-purpose flour
1/2 cup
baking powder
1 tbsp
salt (optional)
1 tsp
black pepper
1/4 tsp
herbs d’provence ((or dried sage))
1 tsp
large egg
1
Plain Nonfat Greek yogurt (non-fat)
1/2 cup
water
1/2 cup
water
1/2 cup
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