Chickpea Dumplings in Curried Tomato Sauce

Chickpea Dumplings in Curried Tomato Sauce

2 Reviews
From: EatingWell Magazine, October 2019

Inspired by a dish served in Pakistan, Afghanistan and India called "dharan ji kadhi," our rendition studs the tender chickpea-flour dumplings with chiles and greens. Serve with naan to sop up the sauce for a healthy vegetarian dinner with plenty of protein.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • 1 cup plus 2 tablespoons garbanzo bean (chickpea) flour (see Tip)
  • 4 cups finely chopped mustard greens or spinach, divided
  • ⅓ cup canola oil plus 2 tablespoons, divided
  • ¼ cup finely chopped red onion
  • ¼ cup whole-milk plain yogurt
  • ¼ cup finely chopped serrano or jalapeño pepper
  • ½ teaspoon salt plus ⅛ teaspoon, divided
  • 2 teaspoons coriander seeds
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • 1 tablespoon curry powder
  • 1 tablespoon minced fresh ginger
  • 1 (15 ounce) can no-salt-added petite diced tomatoes, undrained
  • 1 (15 ounce) can no-salt-added tomato sauce

Preparation

  • Prep

  • Ready In

  1. Mix flour, ½ cup greens, ⅓ cup oil, onion, yogurt, serrano (or jalapeño) and ½ teaspoon salt in a large bowl. Using 1 tablespoon to make each, shape into 16 dumplings.
  2. Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add coriander, cumin and mustard seeds; cover and cook until they start to pop, about 30 seconds. Stir in curry powder and ginger, then add tomatoes and their juice and tomato sauce; stir to combine. Stir in the remaining 3½ cups greens and ⅛ teaspoon salt. Bring to a simmer.
  3. Nestle the dumplings into the sauce, cover and cook, turning the dumplings over and basting with the sauce occasionally, until tender, about 20 minutes.
  • Tip: Chickpea flour adds nuttiness and bumps up the nutrition of these dumplings: they boast 2 grams more fiber per serving than dumplings made with all-purpose flour. Look for it with the other specialty flours at well-stocked supermarkets or natural-foods stores.

Nutrition information

  • Serving size: 4 dumplings with ¾ cup sauce
  • Per serving: 454 calories; 29 g fat(2 g sat); 13 g fiber; 41 g carbohydrates; 12 g protein; 11 mcg folate; 2 mg cholesterol; 13 g sugars; 1 g added sugars; 2,424 IU vitamin A; 60 mg vitamin C; 190 mg calcium; 4 mg iron; 438 mg sodium; 805 mg potassium
  • Nutrition Bonus: Vitamin C (100% daily value), Vitamin A (48% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 5½ fat, 3 vegetable, 1½ starch

Reviews 2

September 28, 2019
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By: VCT Test
This was really good - ground dried chickpeas in the blender for the flour.
September 22, 2019
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By: Meredith Nickerson
Our family is working hard to add more meat-free options to our menu, and this one was a hit! We loved the flavors of this recipe and will definitely be making this again!
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