Pumpkin-Seed Dumplings with Zucchini Sauce
Pumpkin-Seed Dumplings with Zucchini Sauce - Herbs and pumpkin seeds give these delicate dumplings bite and spice
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.
(Percentage of daily recommendation)
| Calorie | 617 cal. | (29 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 60.1 μg | (100 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 23.4 μg | (52 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 857 mg | (21 %) | ||
| Calcium | 254 mg | (25 %) | ||
| Magnesium | 185 mg | (62 %) | ||
| Iron | 7.8 mg | (52 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 172 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 4 ozs Quark
- 4 ozs Cottage cheese
- 1 bunch Chives
- 3 Tbsps Pumpkin seed (about 45 grams)
- 1 egg
- 2 ozs Wheat semolina
- salt
- 1 large Zucchini (about 300 grams)
- 1 small onion
- 1 garlic clove
- 1 Tbsp Canola oil
- 3 Tbsps Sour cream (about 60 grams)
- Nutmeg
Kitchen utensils
Preparation steps
Place quark and cottage cheese in a fine sieve and let drain over a bowl.
Rinse chives, shake dry and slice into rings. Finely chop pumpkin seeds.
Mix together the quark, cottage cheese, chives, egg, pumpkin seeds and semolina in a bowl. Season dough lightly with salt.
Meanwhile, rinse the zucchini and coarsely grate.
Peel the onion and garlic and chop finely.
Heat the oil in a skillet over low heat. Sauté the onion, garlic and zucchini until softened, about 10 minutes.
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.
Bring a pot of salted water to a boil. Using 2 tablespoons, form the dough into ovals and submerge in the water.
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.
