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Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

Budget-Friendly Vegetable Stew with Whole Wheat Dumplings
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: .
Summary

What’s better during the fall than a warm, tasty soup? This budget-friendly recipe is fairly easy.

  • Prep time
    20 min
  • Cook time
    50 min
  • Servings
    8 Servings
  • Serving size
    1 1/2 cups stew + 1 dumpling
Budget Friendly Dinner Foodie Lunch Main Dish High in Fiber Veggie Rich Comfort Food
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 1/2 cups stew + 1 dumpling
  • Amount per serving Calories 180

  • Total Fat 3g
    • Saturated Fat 0.6g
    • Trans Fat 0g
  • Cholesterol 25mg
  • Sodium 470mg
  • Total Carbohydrate 31g
    • Dietary Fiber 6g
    • Total Sugars 4g
  • Protein 9g
  • Potassium 710mg
  • Phosphorus 345mg

Choices/Exchanges: 1 1/2 Starch, 1 Nonstarchy vegetable, 1/2 Fat

Budget Friendly Dinner Foodie Lunch Main Dish High in Fiber Veggie Rich Comfort Food
Ingredients

Ingredients

  • olive oil
    1 tbsp
  • fennel bulb (diced)
    1
  • onion(s) (diced)
    1
  • celery (diced)
    2 stalks
  • butternut squash (diced)
    4 cup
  • ground sage
    1 tsp
  • low sodium chicken broth (low-sodium)
    4 cup
  • water
    4 cup
  • salt (optional)
    1 tsp
  • black pepper
    1/2 tsp
  • bay leaves
    2
  • kale (chopped, 1 bunch stemmed and chopped)
    4 cup
  • whole wheat flour
    1 cup
  • all-purpose flour
    1/2 cup
  • baking powder
    1 tbsp
  • salt (optional)
    1 tsp
  • black pepper
    1/4 tsp
  • herbs d’provence ((or dried sage))
    1 tsp
  • large egg
    1
  • Plain Nonfat Greek yogurt (non-fat)
    1/2 cup
  • water
    1/2 cup
  • water
    1/2 cup

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Directions

Directions

  1. Add oil to a large soup pot over medium-high heat.

  2. Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, salt (optional), black pepper and bay leaves. Bring to a boil and reduce to a simmer.

  3. Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.

  4. While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.

  5. After kale simmers for 10 minutes remove bay leaf.

  6. Use a 1/4 cup measure to scoop dumplings on top of stew to make 8 dumplings. Do not stir once dumplings have been added to the top of the stew. Cover and reduce to a low simmer for 10 minutes until dumplings are cooked through and puffed.

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