Vegetable Stew & Dumplings

Can you really eat dumplings if you are on a diet? Today we have two lovely vegetable recipes starting with a video recipe that is a step by step tutorial on how to make vegetable stew with dumplings. The lower calorie recipe is a deliciously light and flavoursome soup with dumplings that only comes to 153 calories per serving!

 

Ingredients

Dumplingsvegetables

  • 50g/2oz fresh breadcrumbs
  • 50g/2oz freshly grated Parmesan
  • freshly grated nutmeg, to taste
  • 1 large egg

Vegetable Brothcelery

  • knob of butter
  • 15 mls olive oil
  • 12 garlic cloves, left whole
  • 1 onion, roughly chopped
  • mixture of vegetables – 6 carrots, 4 leeks, 2 stalks celery, all chopped
  • 1 onion, studded with cloves
  • bay leaf
  • 2 sprig(s) fresh thyme
  • 1 handful flat-leaf parsley, plus extra to serve
  • freshly grated Parmesan, to serve

Method

  1. To make the dumplings, on a large board, mix together breadcrumbs, Parmesan cheese and nutmeg, and season well with sea salt and freshly ground black pepper.
  2. Make a well in centre and mix in egg.
  3. Knead well together for about 3 mins. Form into tiny balls and put to one side.
  4. In a large saucepan, add butter, oil and garlic and cook for 2 mins, then add chopped onion, carrots, leeks and celery.
  5. Cook for about 5 mins, till vegetables begin to soften, stirring continuously.
  6. Pour in 3 litres/5ΒΌ pints water, add studded onion, bay leaf and thyme, and season well.
  7. Bring to boil, then simmer for 30 mins. Allow to cool slightly, then strain through a sieve and return stock to pan (keep some of the veg to add to soup).
  8. When ready to serve, bring to boil, add dumplings and parsley and boil gently for 2 mins, till dumplings are cooked.
  9. Sprinkle with Parmesan and parsley, and serve.

Serves 6 – Serving size 1/6 recipe – Nutrition Per Serving
Calories: 153, Fat: 6g, Carbohydrate: 19g