High Protein Steamed Vegetable Dumplings

Delight in the perfect blend of nutrition and flavor with these High Protein Steamed Vegetable Dumplings, a vegan twist on the classic dim sum favorite. Packed with a vibrant medley of plant-based protein from tofu and edamame, along with nutrient-rich vegetables like spinach, carrots, and shiitake mushrooms, these dumplings are both wholesome and satisfying. Seasoned with aromatic garlic, ginger, and sesame oil, each bite bursts with umami goodness. The recipe features delicate, handmade or store-bought vegan dumpling wrappers, steamed to perfection for a tender, translucent finish. Ready in just 40 minutes, these protein-packed delights make an excellent appetizer, snack, or light meal. Pair them with a tangy soy-vinegar dipping sauce for a flavor experience you won’t forget! Perfect for health-conscious foodies, this recipe is high in protein and vegan-friendly.

Nutriscore Rating: 77/100

Prep Time:30 mins

Cook Time:10 mins

Total Time:40 mins

Servings: 4

Ingredients

• 200 grams Firm tofu
• 100 grams Spinach
• 1 medium Carrot
• 50 grams Shiitake mushrooms
• 2 stalks Green onions
• 1 tablespoon Sesame oil
• 2 tablespoons Soy sauce
• 2 cloves Garlic
• 1 teaspoon Ginger
• 100 grams Edamame (shelled)
• 0.5 teaspoon Salt
• 0.25 teaspoon Pepper
• 20 pieces Dumpling wrappers (vegan, store-bought or homemade)

Directions

Step 1

Prepare the tofu by pressing it to remove excess water. Wrap it in a clean kitchen towel, place it under a heavy object, and let it press for about 15 minutes.

Step 2

Blanch the spinach in boiling water for 30 seconds, then transfer it to an ice bath to cool. Squeeze out any excess water and chop finely.

Step 3

Grate the carrot, finely dice the shiitake mushrooms, and chop the green onions.

Step 4

In a large pan, heat sesame oil over medium heat. Add minced garlic and grated ginger, stirring until fragrant.

Step 5

Add the mushrooms, carrot, and edamame to the pan. Stir-fry for 3-4 minutes, until the vegetables are tender.

Step 6

Crumble the tofu into the pan, breaking it into fine pieces. Add the soy sauce, salt, and pepper. Cook for another 2-3 minutes.

Step 7

Remove the mixture from heat and stir in the chopped spinach and green onions. Let the filling cool to room temperature.

Step 8

Place a dumpling wrapper on a flat surface and spoon about 1 tablespoon of filling into the center. Wet the edges with water, fold the wrapper in half, and pinch to seal into a crescent shape. Alternatively, pleat the edges for a more traditional look.

Step 9

Repeat the process with the remaining wrappers and filling.

Step 10

Line a bamboo or metal steamer with parchment paper or a light coating of oil to prevent sticking. Place the dumplings in the steamer, ensuring they don't touch each other.

Step 11

Bring a pot of water to a boil and place the steamer on top. Cover and steam the dumplings for 8-10 minutes, or until the wrappers are translucent and tender.

Step 12

Serve the dumplings hot with your favorite dipping sauce, such as soy sauce mixed with a splash of vinegar and chili oil.

Nutrition Facts

Serving size	(998.2g)

Amount per serving	% Daily Value*
Calories	1312.9

Total Fat 39.8g	0%
Saturated Fat 4.0g	0%
Polyunsaturated Fat 6.1g
Cholesterol 0mg	0%
Sodium 2630.3mg	0%
Total Carbohydrate 191.5g	0%
Dietary Fiber 23.4g	0%
Total Sugars 9.2g
Protein 61.4g	0%

Vitamin D 9IU	0%
Calcium 538.6mg	0%
Iron 11.8mg	0%
Potassium 2026.2mg	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: 26.1%

Protein: 17.9%

Carbs: 55.9%