Mediterranean Diet Pan-Fried Dumplings

Elevate your appetizers or main course with these Mediterranean Diet Pan-Fried Dumplings, a harmonious blend of bold flavors and healthy ingredients. This recipe features whole wheat dumpling wrappers filled with a luscious mixture of mashed chickpeas, creamy feta cheese, fresh spinach, and fragrant herbs like mint and parsley. Red onion, garlic, and a bright touch of lemon zest and juice add a zesty kick to the filling, while pan-frying in extra virgin olive oil delivers golden, crispy bottoms that contrast perfectly with the tender steamed tops. Perfect as a savory snack, light lunch, or party appetizer, these dumplings bring a Mediterranean-inspired twist to a classic dish. Serve warm, garnished with fresh herbs, for an irresistible, guilt-free treat that’s as nutritious as it is delicious!

Nutriscore Rating: 69/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 24 pieces Whole wheat dumpling wrappers
• 1 cup Canned chickpeas, drained and rinsed
• 1 cup Feta cheese, crumbled
• 2 cups Spinach, fresh, chopped
• 0.5 cup Red onion, finely chopped
• 3 pieces Garlic cloves, minced
• 2 tablespoons Fresh mint leaves, chopped
• 2 tablespoons Fresh parsley, chopped
• 3 tablespoons Extra virgin olive oil
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 1 teaspoon Lemon zest
• 1 tablespoon Lemon juice
• 0.25 cup Water

Directions

Step 1

In a large mixing bowl, combine chickpeas, feta cheese, spinach, red onion, garlic, mint, parsley, olive oil, salt, black pepper, lemon zest, and lemon juice.

Step 2

Using a fork or a potato masher, gently mash the ingredients until the chickpeas are mostly mashed, leaving some texture for the filling.

Step 3

Lay a dumpling wrapper on a flat surface. Spoon about 1 tablespoon of filling onto the center of the wrapper.

Step 4

Moisten the edges of the wrapper with water, then fold over and press to seal, making sure to eliminate any air pockets. You can pleat the edges for an authentic look.

Step 5

Repeat with the remaining wrappers and filling.

Step 6

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

Step 7

Place dumplings in a single layer into the skillet, avoiding overcrowding, and cook for about 2-3 minutes, until the bottoms are golden brown.

Step 8

Carefully add 1/4 cup of water to the skillet and cover immediately with a lid to steam the dumplings.

Step 9

Allow the dumplings to steam for about 5 minutes, until the water has evaporated.

Step 10

Remove the lid and continue cooking for another 1-2 minutes to re-crisp the bottoms.

Step 11

Transfer the dumplings to a serving plate and serve warm, garnished with additional fresh herbs if desired.

Nutrition Facts

Serving size	(1327.2g)

Amount per serving	% Daily Value*
Calories	2580.0

Total Fat 111.5g	0%
Saturated Fat 40.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 200.0mg	0%
Sodium 5731.5mg	0%
Total Carbohydrate 317.6g	0%
Dietary Fiber 42.5g	0%
Total Sugars 17.4g
Protein 102.5g	0%

Vitamin D 0IU	0%
Calcium 1522.5mg	0%
Iron 23.0mg	0%
Potassium 2097.7mg	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: 37.4%

Protein: 15.3%

Carbs: 47.3%