High Protein Vegetarian Dumplings

These high-protein vegetarian dumplings are a flavorful and satisfying twist on a classic favorite, perfect for plant-based eaters and anyone looking to add more protein to their meals. Packed with a nutrient-rich filling of crumbled firm tofu, edamame, shredded carrot, green onions, garlic, and fresh ginger, these dumplings are seasoned with soy sauce and sesame oil for a burst of umami in every bite. A light touch of cornstarch ensures the filling holds together beautifully, while store-bought vegetarian-friendly wrappers make assembly quick and easy. Pan-fried to golden, crispy perfection and steamed to tender softness, these dumplings offer a delightful contrast in texture. Ready in under 40 minutes, they’re ideal as an appetizer, snack, or centerpiece for a crowd-pleasing dinner. Serve them hot with your favorite dipping sauce for a comforting, protein-packed treat that rivals any takeout option. Perfect keywords: "high-protein vegetarian dumplings," "protein-packed plant-based dumplings," "easy vegetarian appetizer," "pan-fried tofu dumplings," "homemade dumpling recipe."

Nutriscore Rating: 76/100

Prep Time:25 mins

Cook Time:15 mins

Total Time:40 mins

Servings: 4

Ingredients

• 200 grams Firm tofu
• 150 grams Edamame (shelled)
• 1 medium Carrot
• 3 stalks Green onions
• 2 cloves Garlic
• 1 inch piece Ginger
• 2 tablespoons Soy sauce
• 1 teaspoon Sesame oil
• 1 tablespoon Cornstarch
• 30 pieces Dumpling wrappers (store-bought, vegetarian-friendly)
• 2 tablespoons Vegetable oil
• 0.25 cup Water

Directions

Step 1

Press the tofu to remove excess moisture. Crumble it into a bowl using your hands or a fork.

Step 2

Steam or microwave the edamame for a few minutes until tender. Mash them lightly with a fork or pulse them in a food processor to break them into smaller pieces.

Step 3

Finely grate the carrot, mince the garlic and ginger, and thinly slice the green onions.

Step 4

In a mixing bowl, combine the tofu, edamame, grated carrot, green onions, garlic, ginger, soy sauce, sesame oil, and cornstarch. Mix the filling thoroughly until evenly combined.

Step 5

Place a dumpling wrapper on a clean surface. Spoon about 1 teaspoon of filling into the center of the wrapper.

Step 6

Moisten the edge of the wrapper with a small amount of water. Fold the wrapper over the filling to create a half-moon shape. Press the edges tightly to seal and pleat if desired. Repeat with the remaining wrappers and filling.

Step 7

Heat 2 tablespoons of vegetable oil in a large non-stick skillet over medium heat.

Step 8

Arrange the dumplings flat-side down in the pan in a single layer, without overcrowding.

Step 9

Cook for 2-3 minutes, until the bottoms are golden brown and crisp.

Step 10

Carefully pour 1/4 cup of water into the pan and immediately cover with a lid. Steam the dumplings for 4-5 minutes, or until the water has evaporated.

Step 11

Remove the lid and allow the dumplings to cook for another 1-2 minutes to crisp up again on the bottom.

Step 12

Transfer the cooked dumplings to a serving plate and repeat with remaining batches, adding more oil if necessary.

Step 13

Serve the dumplings hot with your favorite dipping sauce (e.g., soy sauce, chili oil, or ponzu). Enjoy!

Nutrition Facts

Serving size	(1216g)

Amount per serving	% Daily Value*
Calories	2596.6

Total Fat 72.8g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 22.7g
Cholesterol 0mg	0%
Sodium 2744.0mg	0%
Total Carbohydrate 400.8g	0%
Dietary Fiber 28.9g	0%
Total Sugars 9.2g
Protein 103.9g	0%

Vitamin D 0IU	0%
Calcium 627.2mg	0%
Iron 16.8mg	0%
Potassium 1693.0mg	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: 24.5%

Protein: 15.5%

Carbs: 60.0%