Vegan vegetable and dumpling soup
Warm up with a hearty bowl of Vegan Vegetable and Dumpling Soup, brimming with wholesome ingredients like onions, carrots, potatoes, and fragrant herbs. This comforting recipe features fluffy whole-grain dumplings and a savory broth made from olive oil, bay leaves, garlic, and dill. Perfect for a cozy dinner or a nourishing lunch, it's a delicious and satisfying way to enjoy plant-based eating.
- 06 Feb 2025
- Cook time 25 min
- Prep time 5 min
- 4 Servings
- 13 Ingredients
This Vegan Vegetable and Dumpling Soup is a hearty and nourishing meal that is perfect for cold days or whenever you need a comforting dish. With a beautiful balance of vegetables, herbs, and tender dumplings, this soup is not only delicious but also nutritious. The wholesome ingredients used in this recipe ensure a burst of flavors while keeping it healthy and vegan-friendly.
Ingredients:
Instructions:
- In a mixing bowl, combine the whole-grain wheat flour and 1 tsp of salt.
- Gradually add ½ cup of water to the flour mixture, stirring until a thick batter forms. Set this aside to rest while you prepare the soup.
- Peel and dice the onions and carrots. Set aside.
- Peel and dice the potatoes. Set aside in a separate bowl.
- In a large pot, heat 4 tbsp of olive oil over medium heat.
- Add the diced onions and cook, stirring occasionally, until they become translucent (about 5 minutes).
- Add the sliced carrots, bay leaves, and black pepper. Cook for another 5 minutes, stirring occasionally.
- Add the minced garlic and cook for an additional 1-2 minutes until fragrant.
- Pour in the 6½ cups of water and bring to a boil.
- Once the water is boiling, add the diced potatoes to the pot.
- Reduce the heat to medium-low and simmer for about 15 minutes or until the potatoes are tender.
- While the soup is simmering, take small spoonfuls of the batter prepared earlier and drop them gently into the simmering soup. The dumplings will float to the top as they cook.
- Cook for an additional 10 minutes or until the dumplings are fully cooked through.
- Stir in the dill and ½ tsp of salt (adjust to taste).
- Add the chopped fresh parsley and give the soup a final stir.
- Ladle the soup into bowls, ensuring each serving gets a good mix of vegetables and dumplings.
- Garnish with additional fresh parsley if desired.
Tips:
- Prepare your vegetables in advance to make the cooking process smoother. Chop the onions, carrots, potatoes, and garlic cloves before you start cooking.
- When making dumplings, ensure the dough is well-mixed but avoid over-mixing to keep the dumplings light and fluffy.
- Adjust the seasoning according to your taste. You can add more or less salt, pepper, or dill based on your preference.
- For added depth of flavor, you can sauté the vegetables in olive oil before adding the water and other ingredients.
- Feel free to add more green leafy vegetables like spinach or kale towards the end of cooking for added nutrition and flavor.
This Vegan Vegetable and Dumpling Soup is a delightful and comforting meal that is sure to please everyone at the table. The combination of fresh vegetables, aromatic herbs, and fluffy dumplings makes it a winning dish. Enjoy this soup with a slice of whole-grain bread or on its own for a satisfying and heartwarming meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 330 grams |
| Energy | |
| Calories 210kcal | 10% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 45g | 13% |
| Fiber 7g | 19% |
| Sugar 7g | 7% |
| Fat | |
| Fat 14g | 17% |
| Saturated 2.02g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 450ug | 50% |
| Choline 30mg | 6% |
| Vitamin B1 0.24mg | 20% |
| Vitamin B2 0.11mg | 9% |
| Vitamin B3 2.84mg | 18% |
| Vitamin B6 0.68mg | 40% |
| Vitamin B9 50ug | 12% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 40mg | 45% |
| Vitamin E 0.46mg | 3% |
| Vitamin K 20ug | 16% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.28mg | 31% |
| Iron, Fe 2.08mg | 19% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 170mg | 13% |
| Potassium, K 1010mg | 30% |
| Selenium, Se 3.22ug | 6% |
| Sodium, Na 920mg | 61% |
| Zinc, Zn 1.07mg | 10% |
| Water | |
| Water 260g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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