Dumplings and Vegetables
Dumplings and Vegetables - A tasty punch of vitamins that tastes great to the whole family!
Healthy, because
Even smarter
Nutritional values
This fibre-rich food covers the daily requirement of beta-carotene 100 percent. In the body the vital substance is converted into vitamin A and helps to sharpen our vision by having a positive effect on the retina.
Practical use of leftovers: If you still have some stale bread rolls left over (approx. 200 grams are needed), you can use them instead of toast. Simply cut into small cubes and add to the milk.
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 19 μg | (42 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 795 mg | (20 %) | ||
| Calcium | 270 mg | (27 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 272 mg | |||
| Cholesterol | 133 mg |
Ingredients
- Ingredients
- 8 slices Whole Grain Toast (about 200 grams)
- 3 stalks Celery (each about 75 grams)
- 2 stalks Leeks (each about 200 grams)
- 2 eggs
- 125 milliliters
- 1 heaping Tbsp butter (about 20 grams)
- 1 bunch Chives
- Nutmeg
- salt
- peppers
- 1 Tbsp Pastry flour
- 1 Tbsp olive oil
- 100 milliliters Vegetable broth
- 125 grams chopped Spinach (frozen)
- 2 Tbsps Pumpkin seed
- 300 grams Peas (frozen)
Kitchen utensils
Preparation steps
Cut wheat toast into small cubes and place on a baking sheet. Bake in preheated oven at 180°C (fan 160°C, gas: mark 2-3) (approximately 350°F) for about 10 minutes and let cool.
Meanwhile, rinse celery, shake the leaves dry and set aside. Sry stalks and remove any strings. Halve leeks lengthwise, rinse well and drain. Cut celery and leeks diagonally into 5 mm (approximately 1/4 inch) pieces.
Mix eggs and milk together in a bowl. Melt the butter in a small pot and add to the mixture. Add toasted bread cubes and mix everything thoroughly. Soak for 15 minutes.
Rinse chives, shake dry, cut into small rings and add to the bread mixture. Season with freshly grated nutmeg, salt and pepper. Mix in the flour.
Bring a large pot of salted water to a boil. Reduce heat so that the water only boils slightly. With moistened hands, form mixture into 8 dumplings, add to the pot and let simmer over very low heat until they float to the top, about 12 minutes.
Meanwhile, heat olive oil in a shallow pot. Add celery and leeks, vegetable broth and frozen spinach. Cook, covered, 6-8 minutes on low heat.
Toast pumpkin seeds in a dry small pan until fragrant.
Add the peas to the vegetables. Season with salt and pepper and cook for another 3-5 minutes. Chop the reserved celery leaves.
Season vegetables with freshly grated nutmeg. Remove dumplings from the pot with a slotted spoon, drain and serve with the vegetables. Garnish with celery leaves and pumpkin seeds and serve.
