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Healthier Chickpea and Dumplings

 

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Healthier Chickpea and Dumplings

Healthier Chickpea and Dumplings


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  • Author: Balanced Nutrition

Description

Check out this easy MEATLESS MONDAY dish! This recipe is a comforting, hearty and perfect way to start your week. We modified @howsweeteats Chickpea and Dumplings recipe for a quick, healthy and cozy Monday meal.

We increased fiber by using whole grain flour and decreased the saturated fat by using low-fat dairy and olive oil instead of butter. Get creative and add your favorite veggies!⁠

This cozy, plant-based dish comes together quickly and in one pot. In under 45 minutes, you can expect a nutritious and comforting meal, with minimal dishes to clean after. ⁠

If you have been looking for a change to make during 2021, how about implementing one meatless day each week?⁠

Did you know that by skipping meat once per week has a lot of benefits? Including:⁠

  • a healthy heart (next month is Heart Health Month!!)⁠
  • reduced inflammation and strengthened immune system⁠
  • maintenance of a healthy weight⁠
  • improved cognition⁠
  • and it is good for the environment!⁠

Ingredients

Scale
  • 3 tablespoons of olive oil
  • 1 small sweet onion, diced
  • 3 medium carrots, diced
  • 3 stalks of celery, diced
  • 2 cups of kale, chopped
  • 2 garlic cloves, minced
  • 1/2 teaspoon fresh rosemary, chopped
  • 1/2 teaspoon fresh thyme, chopped
  • 4 tablespoons whole wheat flour
  • 45 cups low-sodium vegetable stock
  • 1 15 ounce can of chickpeas, drained and rinsed
  • 1/4 cup 1% milk
  • chopped fresh parsley

for the dumplings

  • 1/2 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon poultry seasoning
  • 1 egg, lightly beaten
  • 1/2 cup low-fat buttermilk

Instructions

  1. Heat olive oil in a pot over medium-low heat. Stir in the onion, carrots, celery, kale garlic, (and any other veggies) with salt and pepper. Stir in the rosemary and thyme. Cook about 5 minutes.

  2. While the veggies cook, make the dumplings. Whisk together the flour, whole wheat flour, baking powder, salt and poultry seasoning in a large bowl. Combine the buttermilk and egg in a separate bowl or mixing cup, then stir into the flour until just mixed. Set aside.

  3. Stir the 3 tablespoons of flour into the veggie mixture pan, coating the vegetables to create a roux. Cook, stirring often, for 5 minutes. Make sure it doesn’t burn. Slowly pour in stock, while stirring. Cook for another 5 minutes, letting the mixture come to a low boil and thicken.

  4. Add the chickpeas and stir in the 1% milk. Simmer over medium heat.

  5. Drop spoonfuls of the dumpling mixture into the soup. Cook for 7 minutes, then flip the dumplings and cook for 7 minutes more. Keep to a simmer.

  6. Sprinkle with parsley and serve!

Enjoy!

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