Chickpea Dumplings in Curried Tomato Sauce

Name: Chickpea Dumplings in Curried Tomato Sauce
Total time: 45 min
Ingredients: 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 1/8 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

10 Ratings
10 Reviews

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.

Carolyn Malcoun

Source: EatingWell Magazine, October 2019

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Recipe Summary

active:

30 mins

total:

45 mins

Servings:

Nutrition Profile:

Nutrition Info

Directions

Step 1
Mix flour, 1/2 cup greens, 1/3 cup oil, onion, yogurt, serrano (or jalapeño) and 1/2 teaspoon salt in a large bowl. Using 1 tablespoon to make each, shape into 16 dumplings.

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Step 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 3 1/2 cups greens and 1/8 teaspoon salt. Bring to a simmer.
Step 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.

Tips

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 Facts

Serving Size:

4 dumplings with 3/4 cup sauce

Per Serving:

454 calories; protein 12.3g; carbohydrates 40.6g; dietary fiber 12.5g; sugars 13.3g; fat 29.2g; saturated fat 2.3g; cholesterol 2mg; vitamin a iu 2424.4IU; vitamin c 59.7mg; folate 11.1mcg; calcium 190.1mg; iron 3.9mg; magnesium 30.5mg; potassium 805mg; sodium 437.5mg; added sugar 1g.

Exchanges:

5 1/2 fat, 3 vegetable, 1 1/2 starch

10 Ratings

5 star values: 8
4 star values: 0
3 star values: 0
2 star values: 2
1 star values: 0

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FreshCilantro

04/23/2022

Delicious, filling and perfect for a meatless meal! The dumplings are pleasantly fluffy. I ground the coriander seeds with the mortar and pestle first because I found they were too crunchy otherwise. I used greek yogurt and tomato products that were not low sodium, per our tastes. I continue to make this again and again.

Lo’s Kitchen

09/29/2021

This dish was really good! Sauce was flavorful and perfect for tomato lovers. The starchy dumplings really made this such a great comfort food meal, which I enjoyed. Only thing I did different from the original recipe was using powdered mustard seed instead of whole. I’ll make this recipe again for sure!

DivaT1980

09/12/2021

Amazing and easy to make. I used a jar of salsa (Rick Bayless roasted tomato salsa). Vegetarian and carnivore (10 yr boy) liked it.

leah

08/29/2021

Easily my favorite Eating Well recipe. The flavors were so, so good!

EatingWell Member

07/15/2020

Very Good. Chickpea flour can appear elusive because it is usually labelled as "Besan". Cheers.

jayseibel

07/15/2020

Very Good. Chickpea flour can appear elusive because it is usually labelled as "Besan". Cheers.

EatingWell Member

03/18/2020

For all the spices it was kind of bland Dumplings were just little balls of dough. ThOught they might be fluffy. Will not make again

dianneseebeck

03/18/2020

For all the spices it was kind of bland Dumplings were just little balls of dough. ThOught they might be fluffy. Will not make again

VCT Test

09/28/2019

This was really good - ground dried chickpeas in the blender for the flour.

Meredith Nickerson

09/22/2019

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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Chickpea Dumplings in Curried Tomato Sauce

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (10)

All Reviews for Chickpea Dumplings in Curried Tomato Sauce

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Chickpea Dumplings in Curried Tomato Sauce

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (10)

All Reviews for Chickpea Dumplings in Curried Tomato Sauce