Vegetarian Dumplings

Description

Nutrition Per Serve (expanded) 

Estimated for 1 serve = 6 dumplings + 1 tbsp soy dipping sauce 

• Energy: ~300–340 kcal 

• Protein: ~12–15 g 

• Carbohydrate: ~42–48 g (fibre ~4–6 g) 

• Fat: ~6–9 g (saturated ~1–2 g) 

• Sodium: ~520–700 mg (reduce by using low-sodium tamari/soy or smaller dip amount) 

Allergens (expanded) 

• Gluten/Wheat: present in most dumpling wrappers and regular soy sauce. 

• Swap: gluten-free wrappers + tamari/coconut aminos. 

• Soy: tofu and soy sauce. 

• Swap: replace tofu with extra mushrooms/veggies; use coconut aminos or low-soy seasoning. 

• Sesame (optional): oil, seeds. 

• Omit: use neutral oil; skip seeds. 

• Allium: spring onion/garlic. 

• Swap: chives only or garlic-infused oil; or omit entirely. 

• Mushroom sensitivity: replace with grated zucchini or extra cabbage/carrot. 

• Sulphites: can occur in some sauces—use verified sulphite-free brands. 

Goes Best With (expanded) 

• Dipping sauces 

• Sides & add-ons 

• Steamed Asian greens (bok choy, broccolini) with garlic. 

• Simple miso or vegetable broth with sliced spring onion. 

• Cucumber salad (rice vinegar, a pinch of sugar, sesame). 

• Microwave rice or fried rice for a fuller meal. 

• Serve suggestions 

• Sprinkle with toasted sesame and fresh chives. 

• For noodle soup: drop cooked dumplings into light broth, top with greens. 

Ingredients (expanded) 

• Filling base: 

• 250 g firm tofu, well-drained & crumbled (or extra mushrooms for soy-free). 

• 2 cups finely chopped wombok (Chinese cabbage), salted & squeezed dry. 

• 1 cup finely chopped mushrooms (shiitake or button). 

• 1 small carrot, finely grated. 

• 2 tbsp chives or spring onion, finely sliced (omit for low-FODMAP). 

• Seasoning: 

• 1–2 tbsp soy sauce or tamari (GF. 

• 1 tsp sesame oil (optional). 

• 1 tsp grated ginger. 

• 1 small garlic clove, minced (or garlic-infused oil for low-FODMAP). 

• 1–2 tsp cornflour/cornstarch (helps bind), pinch white pepper. 

• Cook & finish: neutral oil for pan-fry; water for steaming; sesame seeds & chives to garnish. 

• Vegan note: recipe is naturally egg-free. 

• Variations: add finely chopped spinach, kale, or edamame; swap tofu for finely diced firm tempeh.