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Spinach Tofu Dumplings Recipe

December 3, 2018 by Jeanette 2 Comments

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Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

Spinach Tofu Dumpings are healthy, delicious and packed with protein and iron. Who doesn’t love Chinese dumplings. These vegetarian dumplings are a great option if you’re looking for a healthier, lighter dumpling.Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

I came up with these spinach tofu dumplings because I was cooking for a friend undergoing cancer treatment who needed more protein and iron in her diet. These dumplings are delicious, and healthy, and met my friend’s needs.

Did you know that spinach and tofu are good sources of iron? Tofu is also a good source of protein. The filling I made for these spinach tofu dumplings is fairly bland because my friend is experiencing some nausea. You can add more seasoning if you like or serve with a spicy dipping sauce if you like spicy food.

Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

I made my own dumpling wrappers from scratch, but you can buy ready-made dumpling wrappers in the supermarket or any Asian market.

How To Wrap Chinese Dumplings

First, cut the dough into even pieces

Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

Next, roll each piece into a 3″ circle (mine are rough) – that’s how my husband’s grandma made her dumplings. My mom used to roll the dough through a pasta machine, and use an empty tuna can to cut out perfect circles.

Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

Now, place one tablespoon filling in each circle of dough.

Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

Pinch the center parts of the dough together.

Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

Start pinching on one side to seal the dough around the filling.

Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

Next, seal the other side.

Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

Place finished dumplings on floured tray or plate until ready to cook.

Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

Boil these Spinach Tofu Dumplings until done. You can also steam or pan-fry these dumplings if you like.

Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron

Spinach Tofu Dumplings - light vegetarian dumplings, packed with protein and iron
Print

Spinach Tofu Dumplings

If you don't want to make dumpling dough from scratch, you can buy pre-made dumpling skins at Asian markets in the refrigerated section.

Course dinner
Cuisine Chinese
Keyword low fiber
Prep Time 40 minutes
Cook Time 10 minutes
Resting time 30 minutes
Total Time 50 minutes
Servings 28 dumplings
Calories 47 kcal

Ingredients

Dumpling Dough

  • 2 cups flour
  • 3/4 cup cold water

Spinach Tofu Filling

  • 1 teaspoon oil
  • 2 large eggs lightly beaten with pinch of salt
  • 10 cups baby spinach
  • 6.2 ounces medium firm tofu drained on paper towel for 15 minutes
  • 4 shitake mushrooms stems trimmed
  • salt to taste
  • 30 dumpling skins

Instructions

Dumpling Dough

  1. Place flour in food processor bowl. Put top on and turn machine on. Gradually add water to bowl and process until dough forms into a ball. Continue to process another minute. Transfer dough to a floured bowl and cover with plastic wrap. Let rest 30 minutes.

  2. Spinach Tofu Filling

  3. Heat oil in non-stick skillet. Add beaten egg to pan and swirl around to make a thin omelet. Cook on one side, then flip over to cook the other side. Transfer to cutting board. Let cool, then finely chop. Put in medium bowl.

  4. Blanch spinach in water or broth; drain let cool. Squeeze dry. Put spinach in food processor and process until finely chopped.  You should have about 1 1/2 cups of cooked spinach. Transfer to bowl with egg.

  5. Put tofu in food processor and process until finely chopped (but not pureed). Transfer to bowl with egg and spinach.

  6. Put mushrooms in food processor and process until finely chopped. Transfer to bowl with egg, spinach, and tofu. Season to taste with salt, and stir to mix well. Refrigerate until ready to use.

Wrapping Dumplings

  1. Divide dough in two. Roll one piece into long rope, using flour to keep from sticking. Cut rope into 14 pieces. Flatten each piece into a circle with the palm of your hand. Roll each piece into a 3" circle.

  2. Place one tablespoon filling on top of each circle.

  3. Pinch center of each side of dumpling together.

  4. Using thumb and forefinger, start to pinch front and back of dumpling skin together on one side of dumpling to seal dumpling.

  5. Do the same on the other side of the dumpling to completely seal in filling.

  6. Set aside on floured pastry mat or plate.

Cooking Dumplings

  1. Bring big pot of water to a boil. Add 2 teaspoons salt.

  2. Add dumplings, one at a time, stirring with a big spoon to prevent dumplings from sticking to bottom of pot. 

  3. Bring pot to boil. Add 1 cup cold water. Let pot come back to a boil. Add another cup of cold water. Once pot comes back to a boil, remove dumplings with a slotted spoon or strainer.

Nutrition Facts
Spinach Tofu Dumplings
Amount Per Serving
Calories 47
% Daily Value*
Cholesterol 13mg4%
Sodium 14mg1%
Potassium 80mg2%
Carbohydrates 7g2%
Protein 2g4%
Vitamin A 1025IU21%
Vitamin C 3mg4%
Calcium 22mg2%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.

If you like these Spinach Tofu Dumplings, you might also like:

Gluten-Free Chinese Dumplings

Gluten-Free Chinese Dumplings

 

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Filed Under: appetizers, Asian, Chemotherapy Recipes, Cooking For Cancer, dairy-free, Dinner, main courses, vegetarian Tagged With: Chinese dumplings, vegetarian

« Healthy Meal Plan ( December 3 – December 9)
Healthy Meal Plan ( December 10 – December 16) »

Comments

  1. angiesrecipes says

    December 3, 2018 at 6:41 am

    These dumplings look so delicious! I haven’t made any dumplings in a while…might make a batch in this holiday season.

    Reply
    • Jeanette says

      December 3, 2018 at 7:23 am

      Thanks Angie – these dumplings were really good! Even my son who doesn’t like vegetables enjoyed them 🙂

      Reply

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