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30 minutes
6
Adjust servings
Yields ~30 dumplings
1/12
1/6
1/4
1/12
1/12
1/12
1/6
1/12
5
5/6
1/24
1/6
1/3
1/2
1/6
1/6
1/6
1/3
1/6
10
1 2/3
1/12
1/3
2/3
1
1/3
1/3
1/3
2/3
1/3
20
3 1/3
1/6
1/2
1
1 1/2
1/2
1/2
1/2
1
1/2
30
5
1/4
2/3
1 1/3
2
2/3
2/3
2/3
1 1/3
2/3
40
6 2/3
1/3
5/6
1 2/3
2 1/2
5/6
5/6
5/6
1 2/3
5/6
50
8 1/3
5/12
1
2
3
1
1
1
2
1
60
10
1/2
dairy-free
gluten-free
(?)
Has gluten from:
wonton wrap (Nasoya)
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
tofu toasted sesame oil wonton wrap (Nasoya)
This recipe has no customizations.
Bon Appétit
This recipe fits right into a balanced diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.6% of RDA
• Calories: 29.1% of RDA
• Carbs: 10.3% of RDA
• Fat (total lipid): 21.9% of RDA
• Fiber: 9.6% of RDA
• Fructose: 2.4% of RDA
• Protein: 6.8% of RDA
• Sodium: 31.0% of RDA
• Sugar: 10.1% of RDA
• Vitamin A (IU): 19.3% of RDA
• Vitamin B6: 5.6% of RDA
• Vitamin C: 18.5% of RDA
• Iron: 2.0% of RDA
• Magnesium: 7.3% of RDA
• Manganese: 6.7% of RDA
• Niacin: 3.0% of RDA
• Potassium: 4.3% of RDA
• Zinc: 3.6% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING THE QUINOA
1.
Bring 1/2 cup of water to a boil.
2.
Lower the heat and add the quinoa.
3.
Cover and let sit for 15 minutes on low heat, stirring once.
PREPARING THE FILLING
4.
In a food processor, blitz the onion, garlic, and cabbage until finely chopped.
5.
In a large nonstick pan/skillet, heat 2 tbsp of a neutral oil over medium-high heat.
6.
Add the cabbage mixture from the food processor and a pinch of salt.
7.
Cook, stirring occasionally, until the vegetables have softened and are beginning to brown, ~5-6 minutes.
8.
Stir in the crumbled tofu, frozen peas, and cooked quinoa and cook until the peas are soft, 2-3 minutes.
9.
Turn off the heat and add the soy sauce and toasted sesame oil.
10.
Using a potato masher, crush the mixture so it just begins to hold together and leave to cool to room temperature.
FILLING THE DUMPLINGS
11.
Once the filling has cooled, lay out the wonton wrappers on a flat, dry surface.
12.
Fill a small bowl with water, you will use this to secure the wrappers.
13.
Add ~1 tbsp of filling into the center of each wrapper.
14.
Using your finger, dip it into the bowl of water and "paint" the edges of the wrapper with water. Bing each edge together to form a little pyramid, being sure to press the edges together tightly to form a seal.
COOKING THE DUMPLINGS
15.
Heat 4 tbsp of a neutral oil over high heat.
16.
Drop the dumplings into the oil carefully and cook for 2 minutes on each side, or until they start browning and crisping.
17.
Remove and place on a paper towel lined plate to drain the oil.
18.
Serve with a side of soy sauce for dipping.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 582
Protein 7.65 g
Carbohydrates 28.2 g
Iron 0.39 mg
Fiber 2.69 g
Calcium 15.6 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
