EatSmarter exclusive recipe

Pumpkin-Seed Dumplings with Zucchini Sauce

For 1 Adult and 1 Child (1-6 Years)
2
Average: 2 (1 vote)
(1 vote)
Pumpkin-Seed Dumplings with Zucchini Sauce

Pumpkin-Seed Dumplings with Zucchini Sauce - Herbs and pumpkin seeds give these delicate dumplings bite and spice

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 45 min.
Ready in
Calories:
617
calories
Calories

Healthy, because

Even smarter

Nutritional values

The mixture of curd and cream cheese, pumpkin seeds and wheat provides particularly high-quality protein - without any meat.

Depending on the season, the sauce can also be prepared with leek, pointed cabbage or kohlrabi.

1 serving contains
(Percentage of daily recommendation)
Calorie617 kcal(29 %)
Protein35 g(36 %)
Fat32 g(28 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.2 μg(6 %)
Vitamin E5 mg(42 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.7 mg(64 %)
Niacin9.7 mg(81 %)
Vitamin B₆0.4 mg(29 %)
Folate164 μg(55 %)
Pantothenic acid1.8 mg(30 %)
Biotin23.4 μg(52 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C23 mg(24 %)
Potassium857 mg(21 %)
Calcium254 mg(25 %)
Magnesium185 mg(62 %)
Iron7.8 mg(52 %)
Iodine26 μg(13 %)
Zinc5 mg(63 %)
Saturated fatty acids9.8 g
Uric acid82 mg
Cholesterol172 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Quark
4 ounces Cottage cheese
1 bunch Chives
3 tablespoons Pumpkin seed (about 45 grams)
1 egg
2 ounces Wheat semolina
salt
1 large zucchini (about 300 grams)
1 small onion
1 garlic clove
1 tablespoon Canola oil
3 tablespoons Sour cream (about 60 grams)
Nutmeg
How healthy are the main ingredients?
Cottage cheeseSour creamPumpkin seedChiveseggsalt
Preparation

Kitchen utensils

1 Fine-mesh sieve, 2 Bowls, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Coarse grater, 2 Tablespoons, 1 Skillet, 1 Wooden spoon, 1 Small bowl, 1 Measuring cups, 1 Nutmeg grater, 1 large Pot, 1 Slotted spoon

Preparation steps

1.
Pumpkin-Seed Dumplings with Zucchini Sauce preparation step 1

Place quark and cottage cheese in a fine sieve and let drain over a bowl.

2.
Pumpkin-Seed Dumplings with Zucchini Sauce preparation step 2

Rinse chives, shake dry and slice into rings. Finely chop pumpkin seeds.

3.
Pumpkin-Seed Dumplings with Zucchini Sauce preparation step 3

Mix together the quark, cottage cheese, chives, egg, pumpkin seeds and semolina in a bowl. Season dough lightly with salt. 

4.
Pumpkin-Seed Dumplings with Zucchini Sauce preparation step 4

Meanwhile, rinse the zucchini and coarsely grate. 

5.
Pumpkin-Seed Dumplings with Zucchini Sauce preparation step 5

Peel the onion and garlic and chop finely.

6.
Pumpkin-Seed Dumplings with Zucchini Sauce preparation step 6

Heat the oil in a skillet over low heat. Sauté the onion, garlic and zucchini until softened, about 10 minutes.

7.
Pumpkin-Seed Dumplings with Zucchini Sauce preparation step 7

In a small bowl, mix together 60 ml (approximately 4 tablespoons) water with the sour cream and stir into the zucchini mixture. Season with salt and freshly grated nutmeg.

8.
Pumpkin-Seed Dumplings with Zucchini Sauce preparation step 8

Bring a pot of salted water to a boil. Using 2 tablespoons, form the dough into ovals and submerge in the water.

9.
Pumpkin-Seed Dumplings with Zucchini Sauce preparation step 9

Reduce heat and simmer over low heat until dumplings float to the surface, about 10 minutes. Remove with a slotted spoon and serve with the zucchini sauce.