EatSmarter exclusive recipe

Dumplings and Vegetables

with Chives and Pumpkin Seeds
4.285715
Average: 4.3 (7 votes)
(7 votes)
Dumplings and Vegetables

Dumplings and Vegetables - A tasty punch of vitamins that tastes great to the whole family!

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Health Score:
86 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr
Ready in
Calories:
385
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie385 cal.(18 %)
Protein20 g(20 %)
Fat15 g(13 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A0.8 mg(100 %)
Vitamin D0.9 μg(5 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.5 mg(36 %)
Folate90 μg(30 %)
Pantothenic acid1.7 mg(28 %)
Biotin19 μg(42 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C29 mg(31 %)
Potassium795 mg(20 %)
Calcium270 mg(27 %)
Magnesium139 mg(46 %)
Iron6.4 mg(43 %)
Iodine17 μg(9 %)
Zinc3.2 mg(40 %)
Saturated fatty acids5.2 g
Uric acid272 mg
Cholesterol133 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
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)
How healthy are the main ingredients?
LeekCelerySpinachPumpkin seedChivesolive oil
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Baking sheet, 1 Measuring cups, 1 Bowl, 1 Fork, 1 Small pot, 1 Slotted spatula, 1 Fine grater, 1 Tablespoon, 1 large Pot, 1 shallow Pot (with lid), 1 Wooden spoon, 1 Small skillet, 1 Slotted spoon, 1 Whisk, 1 Large knife

Preparation steps

1.
Dumplings and Vegetables preparation step 1

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.

2.
Dumplings and Vegetables preparation step 2

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.

3.
Dumplings and Vegetables preparation step 3

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.

4.
Dumplings and Vegetables preparation step 4

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.

5.
Dumplings and Vegetables preparation step 5

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.

6.
Dumplings and Vegetables preparation step 6

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.

7.
Dumplings and Vegetables preparation step 7

Toast pumpkin seeds in a dry small pan until fragrant.

8.
Dumplings and Vegetables preparation step 8

Add the peas to the vegetables. Season with salt and pepper and cook for another 3-5 minutes. Chop the reserved celery leaves.

9.
Dumplings and Vegetables preparation step 9

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.

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