High Protein Tofu Veggie Rice Paper Dumplings

Elevate your snack game with these irresistible High Protein Tofu Veggie Rice Paper Dumplings! Packed with a flavorful medley of crumbled extra-firm tofu, vibrant vegetables like carrot, cabbage, and green onion, and seasoned with aromatic garlic, ginger, and soy sauce, these dumplings are as nutritious as they are delicious. Wrapped in delicate rice paper and pan-fried to golden, crispy perfection, they’re an ideal gluten-free, plant-based treat for busy weeknights or party appetizers. With a quick 25-minute prep time and versatile serving options—think soy sauce, chili oil, or a creamy peanut dipping sauce—this recipe delivers maximum flavor with minimal effort. Perfect for those seeking high-protein vegan meals that don’t skimp on taste or texture!

Nutriscore Rating: 78/100

Prep Time:25 mins

Cook Time:15 mins

Total Time:40 mins

Servings: 2

Ingredients

• 400 g Extra-firm tofu
• 1 medium (grated) Carrot
• 150 g (shredded) Cabbage
• 3 stalks (chopped) Green onion
• 2 tbsp Soy sauce (or tamari for gluten-free)
• 1 tbsp Sesame oil
• 2 cloves (minced) Garlic
• 1 tsp (grated) Ginger
• 12 pieces Rice paper wrappers
• 1 tsp Cornstarch
• 2 tbsp (for cornstarch slurry) Water
• 2 tbsp (for pan-frying) Cooking oil

Directions

Step 1

Press the tofu for 15 minutes to remove excess water. Once pressed, crumble it into small pieces.

Step 2

In a large skillet, heat sesame oil over medium heat. Add minced garlic and grated ginger, cooking until fragrant (about 1 minute).

Step 3

Add the crumbled tofu to the skillet and sauté for 5-7 minutes until lightly browned.

Step 4

Add the grated carrot, shredded cabbage, and chopped green onion to the skillet. Sauté for another 3-4 minutes until the vegetables are softened.

Step 5

Stir in soy sauce (or tamari) and cook for another minute. Set the filling aside to cool slightly.

Step 6

Prepare the cornstarch slurry by mixing 1 teaspoon of cornstarch with 2 tablespoons of water. This will act as a sealant for the rice paper dumplings.

Step 7

Fill a shallow dish or plate with warm water. Dip one rice paper wrapper into the water for 5-10 seconds until it softens slightly but does not tear.

Step 8

Place the softened rice paper on a clean surface or cutting board. Add 2 tablespoons of the tofu-veggie filling to the center of the wrapper.

Step 9

Fold the bottom edge of the rice paper over the filling, then fold in both sides, and finally roll it up tightly, sealing the edge with a small amount of the cornstarch slurry.

Step 10

Repeat the process with the remaining rice paper wrappers and filling.

Step 11

Heat 2 tablespoons of cooking oil in a non-stick skillet over medium heat. Place the dumplings seam-side down in the skillet and cook for 2-3 minutes on each side, or until crispy and golden brown.

Step 12

Serve the dumplings hot with your favorite dipping sauce, such as soy sauce, chili oil, or a peanut-based sauce.

Nutrition Facts

Serving size	(894.2g)

Amount per serving	% Daily Value*
Calories	1480.9

Total Fat 75.6g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 5.9g
Cholesterol 0mg	0%
Sodium 2192.0mg	0%
Total Carbohydrate 135.1g	0%
Dietary Fiber 17.4g	0%
Total Sugars 10.4g
Protein 76.1g	0%

Vitamin D 0IU	0%
Calcium 2879.7mg	0%
Iron 14.1mg	0%
Potassium 1715.0mg	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: 44.6%

Protein: 20.0%

Carbs: 35.4%