Healthier Chickpea and Dumplings
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 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!
Healthier Chickpea and Dumplings Recipe
Ingredients:
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
4-5 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 (or make your own, see notes)
Directions:
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.
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.
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.
Add the chickpeas and stir in the 1% milk. Simmer over medium heat.
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.
Sprinkle with parsley and serve!
Enjoy!
Be sure to tag us on Instagram at @mybalancednutrition if you make this recipe!