Heart-Healthy Soup Dumplings (Xiao Long Bao)

Discover a guilt-free twist on a beloved classic with these Heart-Healthy Soup Dumplings (Xiao Long Bao). Crafted with whole wheat flour for a wholesome wrapper and filled with lean ground chicken breast, this recipe offers all the umami-packed flavor you love in a lighter, low-sodium package. The secret lies in the innovative use of agar-agar to create rich vegetable broth "soup cubes," which melt into a flavorful burst of liquid with every bite. Steamed to tender perfection, these dumplings are perfect for a nourishing appetizer or a unique addition to your healthy meal rotation. Serve them hot with a simple dipping sauce of rice vinegar and julienned ginger for a satisfying, heart-smart experience.

Nutriscore Rating: 83/100

Prep Time:90 mins

Cook Time:10 mins

Total Time:100 mins

Servings: 4

Ingredients

• 200 grams Whole wheat flour
• 100 ml Warm water
• 500 ml Low-sodium vegetable broth
• 2 grams Agar-agar powder
• 200 grams Lean ground chicken breast
• 1 tablespoon Grated ginger
• 2 tablespoons Chopped green onions
• 1 tablespoon Low-sodium soy sauce
• 1 teaspoon Sesame oil
• 1 teaspoon Rice vinegar
• 0.25 teaspoon White pepper
• 2 cloves Garlic, minced

Directions

Step 1

In a large bowl, mix the whole wheat flour with warm water to create a dough. Knead for 8-10 minutes until smooth and elastic. Cover with a damp cloth and let it rest for 30 minutes.

Step 2

In a saucepan, bring the low-sodium vegetable broth to a boil. Stir in the agar-agar powder until completely dissolved. Pour the mixture into a flat dish and let it cool and set into a firm gel, about 30 minutes.

Step 3

Once the vegetable broth gel is set, dice it into very small cubes. These will serve as the soup component inside the dumplings.

Step 4

In a mixing bowl, combine the ground chicken breast, grated ginger, chopped green onions, low-sodium soy sauce, sesame oil, rice vinegar, minced garlic, and white pepper. Mix well to combine.

Step 5

Gently fold the diced broth gel cubes into the chicken mixture, being careful not to break the cubes. Cover and refrigerate the filling for 15 minutes.

Step 6

Divide the dough into 16 equal portions. Roll each portion into a small ball and then flatten it with a rolling pin to form thin round wrappers, about 3 inches in diameter.

Step 7

Place a small amount (about 1 tablespoon) of the filling into the center of each wrapper. Carefully pleat the edges and pinch them together at the top to seal, forming a small pouch.

Step 8

Prepare a bamboo steamer or any steamer basket with parchment paper or cabbage leaves to prevent sticking. Place the dumplings in the steamer basket, leaving some space between each one.

Step 9

Steam the dumplings over boiling water for 8-10 minutes until the dough is cooked and slightly translucent.

Step 10

Serve the dumplings immediately with a side of rice vinegar and julienned ginger for dipping.

Nutrition Facts

Serving size	(1060.7g)

Amount per serving	% Daily Value*
Calories	1101.4

Total Fat 22.7g	0%
Saturated Fat 3.7g	0%
Polyunsaturated Fat 5.8g
Cholesterol 140mg	0%
Sodium 949.8mg	0%
Total Carbohydrate 156.3g	0%
Dietary Fiber 24.8g	0%
Total Sugars 3.4g
Protein 81.3g	0%

Vitamin D 0IU	0%
Calcium 126.3mg	0%
Iron 10.1mg	0%
Potassium 1887.0mg	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: 17.7%

Protein: 28.2%

Carbs: 54.1%