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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:
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Add oil to a large soup pot over medium-high heat.
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Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, 1 tsp salt (optional), 1/2 tsp black pepper and bay leaves. Bring to a boil and reduce to a simmer.
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Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.
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While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.
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After kale simmers for 10 minutes remove bay leaf.
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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
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Serving Size
1 1/2 cups stew + 1 dumpling
- Amount per serving Calories 160
- % Daily value*
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Total Fat
3g
4%
- Saturated Fat 0.5g 3%
- Trans Fats 0g
- Cholesterol 25mg 8%
- Sodium 410mg 18%
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Total Carbohydrate
30g
11%
- Dietary Fiber 5g 18%
- Total Sugars 4g
- Added Sugars 0g 0%
- Protein 7g
- Potassium 520mg 11%
Ingredients
olive oil
1 tbsp
fennel bulb (diced)
1 whole
onion(s) (diced)
1 med
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 (divided use)
2 tsp
black pepper (divided use)
3/4 tsp
bay leaves
2 leaves
kale (chopped, 1 bunch stemmed and chopped)
4 cup
whole wheat flour
1 cup
all-purpose flour
1/2 cup
baking powder
1 tbsp
herbs d’provence ((or dried sage))
1 tsp
eggs
1 large
Plain Nonfat Greek yogurt
1/2 cup
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