Guilt-Free Fast Food

Steamed Shrimp Dumplings

with Crunchy Stir-fried Vegetables
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Steamed Shrimp Dumplings

Steamed Shrimp Dumplings - Pillowy pockets of shrimp and vegetables

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Health Score:
9,1 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr
Ready in
Calories:
292
calories
Calories

Healthy, because

Even smarter

Nutritional values

In ancient China these "Wan Tans" were once considered sacred and were only served on high feast days. Nowadays, the steamed shrimp dumplings with the protein and mineral-rich filling are also enjoyed more often in everyday life. You can also eat a lot of vitamins and plant substances from vegetables and spices.

Steaming baskets can be found inexpensively in Asian supermarkets. If you just want to try out steaming first and don't have such a special device, you can use a steamer pot or a steaming insert made of metal instead. You don't have both in your cupboard either? No problem: Then a normal strainer, which you hang in a pot and cover with a lid, will do.

1 serving contains
(Percentage of daily recommendation)
Calorie292 kcal(14 %)
Protein24 g(24 %)
Fat8 g(7 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.9 mg(113 %)
Vitamin D1.4 μg(7 %)
Vitamin E6.6 mg(55 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.2 mg(68 %)
Vitamin B₆0.3 mg(21 %)
Folate42 μg(14 %)
Pantothenic acid1.8 mg(30 %)
Biotin13.6 μg(30 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C50 mg(53 %)
Potassium579 mg(14 %)
Calcium120 mg(12 %)
Magnesium80 mg(27 %)
Iron4.2 mg(28 %)
Iodine129 μg(65 %)
Zinc3.4 mg(43 %)
Saturated fatty acids0.9 g
Uric acid128 mg
Cholesterol154 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
30 Wonton wrapper (9x9 cm; frozen)
12 ounces shrimp (ready to cook)
1 sprig Lemongrass
3 scallions
1 piece fresh ginger (about 3 cm long)
1 red Bell pepper (about 200 grams)
1 tablespoon cornstarch
salt
peppers
7 ounces shiitake mushrooms
2 carrots (about 250 grams)
2 garlic
2 tablespoons green Chili sauce
3 tablespoons soy sauce
2 tablespoons Thai fish sauce
2 tablespoons sesame oil
How healthy are the main ingredients?
gingersaltshiitake mushroomcarrotgarlicsoy sauce
Preparation

Kitchen utensils

1 Pot (with lid), 2 Small bowls, 1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Brush, 2 Steamer baskets (or bamboo steamer)

Preparation steps

1.
Steamed Shrimp Dumplings preparation step 1

Thaw wonton wrappers. Meanwhile, rinse shrimp, pat dry and chop finely. Remove the tough outer layer of lemongrass, trim both ends, rinse stalk and finely chop tender portion of lower third. Rinse scallions, pat dry and chop finely. Peel ginger root and chop finely. Cover prepared vegetables to keep moist.

2.
Steamed Shrimp Dumplings preparation step 2

Cut bell pepper into quarters, remove seeds, rinse and pat dry. Finely chop 1/4 of pepper and combine with prepared vegetables in a bowl. Mix cornstarch with 1 tablespoon water, pour over vegetables and stir to combine. Season with salt and pepper.

3.
Steamed Shrimp Dumplings preparation step 3

Moisten edges of each wonton wrapper with a little water and place 1 spoonful of vegetable mixture in the center. Fold edges toward center and press firmly to seal pouch. Place in a lightly oiled steamer basket (or bamboo steamer).

4.
Steamed Shrimp Dumplings preparation step 4

Clean shiitake mushrooms and cut into halves or quarters, depending on size. Cut remaining bell pepper into thin strips. Peel carrots and cut into very thin strips. Peel garlic and chop finely.

5.
Steamed Shrimp Dumplings preparation step 5

Mix together chile pepper, soy sauce, fish sauce and 6 tablespoons water and set sauce aside. Fill a pot with 2 liters (approximately 4 cups) and bring to a boil. 

6.
Steamed Shrimp Dumplings preparation step 6

Set the steamer basket (or bamboo steamer) in pot, cover and steam for 8 minutes.

7.
Steamed Shrimp Dumplings preparation step 7

Meanwhile, heat the sesame oil in a wok. Stir-fry shiitake, bell pepper strips and carrots for 1 minute. Add garlic and stir-fry very briefly.

8.
Steamed Shrimp Dumplings preparation step 8

Combine salt and pepper with 2 tablespoons of reserved sauce. Divide stir-fried vegetables among bowls, top with dumplings and serve with the remaining sauce (for dipping).