Nutrition Facts for Low fat comforting dumpling soup

Low Fat Comforting Dumpling Soup

Warm up your soul with this Low Fat Comforting Dumpling Soup, a hearty but guilt-free twist on a classic comfort food. Packed with wholesome ingredients like tender carrots, celery, and peas, this soup boasts a flavorful low-sodium broth infused with aromatic herbs such as thyme and parsley. The light, fluffy dumplings are made with whole wheat flour and low-fat yogurt, offering a healthier take on traditional dumplings without sacrificing texture or taste. Ready in just under an hour, this delightful soup is perfect for cozy weeknight dinners or a nourishing meal-prep option. Serve it steaming hot and savor every bowlful of this low-fat, veggie-packed delight!

Nutriscore Rating: 76/100
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Image of Low Fat Comforting Dumpling Soup
Prep Time:20 mins
Cook Time:30 mins
Total Time:50 mins
Servings: 6

Ingredients

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until soft, about 4 minutes.

Step 2

Stir in the minced garlic, diced carrots, and sliced celery, and cook for an additional 3 minutes until the vegetables are slightly tender.

Step 3

Add the low-sodium broth, bay leaf, dried thyme, dried parsley, black pepper, and salt. Bring the mixture to a boil, then reduce the heat and let it simmer uncovered for about 15 minutes.

Step 4

While the soup is simmering, prepare the dumplings. In a mixing bowl, combine the whole wheat flour and baking powder. In another small bowl, mix the skim milk and low-fat yogurt until smooth.

Step 5

Gradually add the wet mixture to the dry ingredients, stirring gently to form a soft dough. Do not overmix.

Step 6

Remove the bay leaf from the soup. Drop teaspoonfuls of the dumpling dough into the simmering soup. Cover the pot and cook for about 10 minutes, or until the dumplings have doubled in size and are cooked through.

Step 7

Stir in the frozen peas and chopped fresh parsley, and cook for an additional 3 minutes until the peas are heated through.

Step 8

Taste and adjust seasoning if necessary. Serve the soup hot, ladling dumplings and vegetables into each bowl along with the broth.

Nutrition Facts

Serving size (3153.1g)
Amount per serving % Daily Value*
Calories 1073.0
Total Fat 23.2g 0%
Saturated Fat 3.6g 0%
Polyunsaturated Fat 1.5g
Cholesterol 5.4mg 0%
Sodium 3768.0mg 0%
Total Carbohydrate 178.2g 0%
Dietary Fiber 37.7g 0%
Total Sugars 40.0g
Protein 46.2g 0%
Vitamin D 69.2IU 0%
Calcium 692.3mg 0%
Iron 11.1mg 0%
Potassium 3597.5mg 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: 18.9%
Protein: 16.7%
Carbs: 64.4%