EatSmarter exclusive recipe

Steamed Vegetarian Dumplings

with Bok Choy and Tofu
4.833335
Average: 4.8 (6 votes)
(6 votes)
Steamed Vegetarian Dumplings

Steamed Vegetarian Dumplings - Mouthwatering Chinese finger food

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Health Score:
8,1 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
384
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish vegetarian dish is low in fat and provides plenty of folic acid, which is needed for the production of the red blood pigment haemoglobin. 

The Japanese Mu-Err mushrooms resemble European morels in taste, but do not have quite as much flavor. For a healthy side dish, mix them with shiitake mushrooms, which also originate from Japan.

1 serving contains
(Percentage of daily recommendation)
Calorie384 kcal(18 %)
Protein15 g(15 %)
Fat6 g(5 %)
Carbohydrates64 g(43 %)
Sugar added6 g(24 %)
Roughage6.5 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.4 μg(2 %)
Vitamin E1.4 mg(12 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin5 mg(42 %)
Vitamin B₆0.3 mg(21 %)
Folate117 μg(39 %)
Pantothenic acid0.9 mg(15 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C21 mg(22 %)
Potassium505 mg(13 %)
Calcium119 mg(12 %)
Magnesium57 mg(19 %)
Iron3.2 mg(21 %)
Iodine7 μg(4 %)
Zinc1.4 mg(18 %)
Saturated fatty acids0.8 g
Uric acid101 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 ounce Wood Ear Mushrooms
11 ounces Pastry flour
1 teaspoon Curry powder
½ teaspoon Turmeric
salt
11 ounces Bok Choy
4 ounces Tofu
9 ounces Bamboo shoots (canned)
2 garlic
8 stalks Garlic chive (Asian variety, or chives)
1 tablespoon vegetable oil (plus a little more for the steamer)
peppers
vegetable oil
1 tablespoon soy sauce
2 tablespoons Dijon mustard
2 tablespoons honey
How healthy are the main ingredients?
TurmericsaltBok ChoyTofuBamboo shootsgarlic
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Sieve, 1 Rolling pin, 1 Lid, 1 Steamer basket

Preparation steps

1.
Steamed Vegetarian Dumplings preparation step 1

Soak mushrooms in plenty of warm water.

2.
Steamed Vegetarian Dumplings preparation step 2

Combine flour, curry, turmeric and salt (to taste) in a bowl. Stir in 150 ml (approximately 3/4 cup) of boiling water. Add 5 tablespoons cold water and knead dough on a floured surface for about 4 minutes or until smooth. Cover and let rest for 15 minutes.

3.
Steamed Vegetarian Dumplings preparation step 3

Meanwhile, rinse bok choy, trim and cut lengthwise into strips.

4.
Steamed Vegetarian Dumplings preparation step 4

Cut tofu into small cubes. Drain bamboo shoots and cut into strips.

5.
Steamed Vegetarian Dumplings preparation step 5

Trim mushrooms and cut into thin strips. Peel garlic and chop finely. Rinse cut garlic and shake off excess water.

6.
Steamed Vegetarian Dumplings preparation step 6

Heat oil in a pan and cook garlic until translucent. Add bok choy, mushrooms and bamboo and sauté 4-5 minutes while stirring. Add tofu and season with salt and pepper.

7.
Steamed Vegetarian Dumplings preparation step 7

Divide the dough into 8 portions and roll out on floured surface into thin circles.

8.
Steamed Vegetarian Dumplings preparation step 8

Spread the filling evenly over the individual circles of dough.

9.
Steamed Vegetarian Dumplings preparation step 9

 Bring edges of dough together to seal in the filling and tie each dumpling with a stalk of garlic chive.

10.
Steamed Vegetarian Dumplings preparation step 10

Place dumplings in a lightly greased steamer basket and place basket in a deep pot with boiling water. Ensure that the steamer basket is placed just above boiling water. Cover and steam for about 20 minutes.

11.
Steamed Vegetarian Dumplings preparation step 11

Whisk together soy sauce, mustard and honey. Serve dumplings with dipping sauce.