Healthier Chickpea and Dumplings
Healthier Chickpea and Dumplings
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
- 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
Instructions
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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.
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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.
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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.
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Add the chickpeas and stir in the 1% milk. Simmer over medium heat.
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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.
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Sprinkle with parsley and serve!
Enjoy!
We believe eating should be easy and enjoyable.
Our goal is to bring back the simplicity, sanity, balance and joy of nourishing our bodies.
- No more confusion. No more gimmicks or rigid rules. No more nonsense. -
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