Name: Chickpea Dumplings in Curried Tomato Sauce
Prep time: 30 min
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; 0.33333334326744 cup canola oil plus 2 tablespoons, divided; 0.25 cup finely chopped red onion; 0.25 cup whole-milk plain yogurt; 0.25 cup finely chopped serrano or jalapeño pepper; 0.5 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

Chickpea Dumplings in Curried Tomato Sauce

4.4

(10)

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

Updated on September 8, 2019

Prep Time:

30 mins

Additional Time:

15 mins

Total Time:

45 mins

Servings:

Yield:

4 servings

Nutrition Profile:

High Fiber Dairy-Free Egg Free Gluten-Free Vegetarian Nut-Free Soy-Free Healthy Aging Healthy Immunity Healthy Pregnancy Low Added Sugars

Jump to Nutrition Facts

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

Directions

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.
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.
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 (per serving)

454	Calories
29g	Fat
41g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 dumplings with 3/4 cup sauce
Calories 454
% Daily Value *
Total Carbohydrate 41g	15%
Dietary Fiber 13g	45%
Total Sugars 13g
Added Sugars 1g	2%
Protein 12g	25%
Total Fat 29g	37%
Saturated Fat 2g	12%
Cholesterol 2mg	1%
Vitamin A 2424IU	48%
Vitamin C 60mg	66%
Folate 11mcg	3%
Sodium 438mg	19%
Calcium 190mg	15%
Iron 4mg	22%
Magnesium 31mg	7%
Potassium 805mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.