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:

  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!


Be sure to tag us on Instagram at @mybalancednutrition if you make this recipe!

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