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Vegetable Stew with Irish Soda Bread Dumplings
Celebrate St. Patrick's Day with this lighter and healthier Vegetable Stew with Dumplings. It's got all the delicious veggies you expect, plus those super fun and flavorful Irish soda bread dumplings, and you'll love how easy it is, too!
Course
Main Course
Cuisine
American, Irish
Diet
Low Calorie, Low Fat, Low Lactose, Vegan, Vegetarian
Prep Time
20
minutes
minutes
Cook Time
30
minutes
minutes
Total Time
50
minutes
minutes
Servings
6
Calories
329
kcal
Author
Laura Yautz
Equipment
Dutch Oven
Ingredients
For the Stew
6
cups
Vegetable Stock
unsalted
1
medium
Onion
4
large
Carrots
2
Celery Stalks
½
lb
Teeny Tiny Potatoes
2
cups
Shredded Cabbage
2
cans
Chickpeas
no added salt, drained and rinsed
1
teaspoon
dried Rosemary
1
teaspoon
dried Thyme
½
teaspoon
dried Sage
½
cup
Cold Water
or additional Vegetable Stock
¼
cup
All Purpose Flour
Salt and Pepper to taste
For the Dumplings
¾
cup
+ 2 tablespoon Unsweetened Soy Milk
1
tablespoon
Apple Cider Vinegar
1 ½
cup
Whole Wheat Flour
1
teaspoon
Caraway Seeds
1
teaspoon
Baking Soda
¼
teaspoon
Salt
Instructions
Pour the vegetable stock in a large Dutch oven or other large pot, over high heat.
Chop the carrots, celery, and onion into ½ inch pieces, and add them and the potatoes to the stock.
Rinse and drain the chickpeas, and add them to the pot.
Add the shredded cabbage and herbs to the pot as well.
In a small bowl, whisk together the cold water and all purpose flour. Pour this into the pot, and stir to combine everything.
Once boiling, reduce heat to medium-low, and simmer for 15-20 minutes, until the vegetables are tender.
Now make the dumplings by mixing together the soy milk and vinegar; set aside.
In a large mixing bowl, combine the whole wheat flour, caraway seeds, baking soda, and salt.
Pour the soy milk mixture into the dry ingredients, and mix until just combined.
Remove the lid from the stew, and stir. Season with (a little!) salt and pepper, if desired.
By large spoonfuls, drop the dumpling batter into the stew. You should have about 8 dumplings.
Put the lid on the pot, turn the heat to low, and simmer for another 15 minutes, until the dumplings are puffy and cooked through.
Serve hot.
Nutrition
Calories:
329
kcal
|
Carbohydrates:
63
g
|
Protein:
15
g
|
Fat:
3.8
g
|
Saturated Fat:
0.5
g
|
Polyunsaturated Fat:
1.8
g
|
Monounsaturated Fat:
0.7
g
|
Sodium:
378
mg
|
Potassium:
870
mg
|
Fiber:
13
g
|
Sugar:
8
g
|
Vitamin A:
1218
IU
|
Vitamin C:
18.9
mg
|
Vitamin K:
32.7
µg
|
Calcium:
128
mg
|
Iron:
4.8
mg
|
Magnesium:
112
mg