Heart-Healthy Comforting Dumpling Soup

Warm your soul and nourish your body with this Heart-Healthy Comforting Dumpling Soup, a wholesome twist on a classic favorite. Bursting with nutritious vegetables like carrots, celery, and peas, this recipe combines the goodness of whole wheat dumplings with the savory flavors of garlic, onion, and fragrant thyme simmered in a low-sodium vegetable broth. The fluffy, tender dumplings are effortlessly created with heart-smart ingredients like whole wheat flour and low-fat milk, making this dish perfect for a healthy yet indulgent meal. Ready in just under an hour, it’s an ideal choice for cold evenings or when you need a bowl of cozy comfort. Garnished with fresh parsley and seasoned to perfection, this soup is a satisfying, guilt-free way to stay warm and healthy. Perfect for family dinners or meal prep, this one-pot recipe will quickly become a go-to in your kitchen!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 medium onion, diced
• 3 medium carrots, sliced
• 2 celery stalks, sliced
• 8 cups low-sodium vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 cup whole wheat flour
• 2 teaspoons baking powder
• 0.5 cup low-fat milk
• 2 tablespoons olive oil
• 1 cup frozen peas
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the minced garlic and diced onion, sautéing until the onion is translucent, about 5 minutes.

Step 2

Add the sliced carrots and celery to the pot, cooking for another 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 3

Pour in the low-sodium vegetable broth and add the bay leaf and dried thyme. Stir to combine and bring the mixture to a gentle boil.

Step 4

While the broth is coming to a boil, prepare the dumpling mixture. In a bowl, whisk together the whole wheat flour, baking powder, and a pinch of salt. Slowly add the low-fat milk and 2 tablespoons of olive oil, stirring until a soft dough forms.

Step 5

Once the soup is boiling, reduce the heat to a simmer. Using a spoon, drop small spoonfuls of the dumpling dough into the soup. Cover the pot and let the dumplings cook for about 15 minutes, or until they are cooked through and fluffy.

Step 6

Add the frozen peas to the soup during the last 5 minutes of cooking, allowing them to heat through.

Step 7

Season the soup with the salt and black pepper, adjusting to taste. Discard the bay leaf.

Step 8

Serve the soup hot, garnishing with chopped fresh parsley. Enjoy your heart-healthy comforting dumpling soup!

Nutrition Facts

Serving size	(2889.7g)

Amount per serving	% Daily Value*
Calories	1398.6

Total Fat 62.3g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 5.3g
Cholesterol 9.6mg	0%
Sodium 3569.9mg	0%
Total Carbohydrate 182.2g	0%
Dietary Fiber 34.0g	0%
Total Sugars 39.8g
Protein 34.0g	0%

Vitamin D 50.4IU	0%
Calcium 519.2mg	0%
Iron 10.8mg	0%
Potassium 3855.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.3%

Protein: 9.5%

Carbs: 51.1%