Carrot and Potato Dumplings
Carrot and Potato Dumplings - A lighter version of an otherwise rather heavy skillet meal
Healthy, because
Even smarter
Nutritional values
The vegetarian feast provides one third of your recommended daily fiber and is also packed with vitamin E and folic acid.
Cook carrots and potatoes in a little water with a lid. This way they are steamed more than cooked, which preserved more of their vitamins.
(Percentage of daily recommendation)
| Calorie | 348 cal. | (17 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 170.7 μg | (285 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 637 mg | (16 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 129 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 floury potatoes
- 2 small carrots
- salt
- 2 eggs
- 4 Tbsps Semolina
- 4 Tbsps Whole wheat flour
- peppers
- Nutmeg
- ½ Green cabbage (18 oz.)
- 2 small onions
- 2 ozs Hazelnuts
- 2 Tbsps Canola oil
- 1 tsp Caraway
- 1 Tbsp White vinegar
Kitchen utensils
Preparation steps
Rinse, peel and roughly chop potatoes and carrots. Bring to a boil in salted water and cook for about 20 minutes. Drain and press through a potato ricer into a bowl. Allow to cool for 10 minutes.
Separate one egg (save the white for another use). Mix one whole egg, one egg yolk, semolina, flour and salt and pepper to taste with cooled potato and carrot mixture. Add grated nutmeg to taste and knead with hands until smooth. Let sit for 30 minutes.
Meanwhile, rinse cabbage, cut into quarters and cut out the stalk. Cut leaves into thin strips.
Peel onions and cut into thin strips.
On a floured surface, roll potato and carrot dough into 3 rolls about 1 inch wide. Cut into 3/4 inch pieces.
Use floured palms to roll pieces into narrow dumplings. Place on a floured baking sheet and set aside.
Coarsely chop hazelnuts.
Roast hazelnuts in a large pan then remove from the pan. Wipe pan and add canola oil.
Add onions and cabbage to pan with caraway seeds and fry over medium heat, stirring, for about 10 minutes until light brown.
Meanwhile bring a large pot of salted water to a boil. When cabbage is slightly browned, add dumplings to water and allow to simmer just below the boiling point for about 4 minutes.
Season cabbage with salt, pepper, vinegar and grated nutmeg to taste. Add hazelnuts.
Use a slotted spoon to lift dumplings from the pot, drain and add to cabbage. Mix everything thoroughly and serve immediately.
