EatSmarter exclusive recipe

Dumplings with Bell Peppers

and Cherry Tomatoes
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Dumplings with Bell Peppers

Dumplings with Bell Peppers - Tender dumplings that melt on the tongue

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Health Score:
9,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
226
calories
Calories

Healthy, because

Even smarter

Nutritional values

Thanks to paprika and tomatoes, you will get one and a half times the daily dose of vitamin C, 60 percent of vitamin E and 40 percent of provitamin A. The three antioxidants are a team when it comes to protecting our cells from damage by aggressive oxygen molecules.

If you don't want the dumplings to be peppery, just leave out the peppercorns. If you like, add a few capers to the vegetables at the end of the meal - they add a spicy flavour.

1 serving contains
(Percentage of daily recommendation)
Calorie226 kcal(11 %)
Protein24 g(24 %)
Fat6 g(5 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E8 mg(67 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.6 mg(55 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.5 mg(36 %)
Folate79 μg(26 %)
Pantothenic acid1.4 mg(23 %)
Biotin16.2 μg(36 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C146 mg(154 %)
Potassium654 mg(16 %)
Calcium208 mg(21 %)
Magnesium68 mg(23 %)
Iron2.5 mg(17 %)
Iodine19 μg(10 %)
Zinc1.6 mg(20 %)
Saturated fatty acids0.7 g
Uric acid35 mg
Cholesterol1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
½ teaspoon pickled green peppercorns (from a jar)
9 ounces Quark
1 tablespoon Semolina flour (10 grams)
2 heaping tablespoons ground almonds (20 grams)
salt
2 Bell pepper (1 each red and yellow, each about 200 grams)
1 garlic
1 small onion
4 sprigs Lemon thyme
½ cup Vegetable broth
1 egg
2 ounces Cherry tomatoes
peppers
How healthy are the main ingredients?
almondsaltgarliconionegg
Preparation

Kitchen utensils

1 Wooden spoon, 1 Medium bowl, 1 Measuring cups, 1 Teaspoon, 1 Hand mixer, 1 deep bowl, 1 Cutting board, 2 Tablespoons, 2 Pots (1 pot with lid), 1 Metal bowl, 1 Rubber spatula, 1 Slotted spoon

Preparation steps

1.
Dumplings with Bell Peppers preparation step 1

Drain the peppercorns and chop finely. Mix quark with semolina, almonds and chopped peppercorns. Season with salt and allow to soak for 10 minutes.

2.
Dumplings with Bell Peppers preparation step 2

Meanwhile, cut bell peppers lengthwise into quarters, remove seeds, rinse and cut lengthwise into thin strips.

3.
Dumplings with Bell Peppers preparation step 3

Peel garlic and onion and cut into strips. Rinse lemon thyme, shake dry and set aside 2 sprigs. Pluck thyme leaves.

4.
Dumplings with Bell Peppers preparation step 4

Combine the vegetable broth, bell peppers, garlic, onion strips and thyme leaves in a pot. Bring to a boil, cover and simmer over low heat for 10 minutes.

5.
Dumplings with Bell Peppers preparation step 5

Separate egg. Beat egg white until stiff and fold into the quark mixture with a rubber spatula (save egg yolk for another use).

6.
Dumplings with Bell Peppers preparation step 6

With 2 tablespoons rinsed in cold water. Form 8 elongated dumplings from the quark mixture. Place the dumplings in boiling salted water and cook over low heat for 10 minutes. The water should simmer gently (not boil).

7.
Dumplings with Bell Peppers preparation step 7

Meanwhile, rinse cherry tomatoes, drain and cut in half. Add peppers and cook about 5 minutes. Season peppers to taste with salt and pepper.

8.
Dumplings with Bell Peppers preparation step 8

Lift out the quark dumplings with a slotted spoon, arrange on plates with the vegetables and garnish with thyme.