How to Make Budget-Friendly Vegetable Stew with Whole Wheat Dumplings
What’s better during the fall than a warm, tasty soup? This budget-friendly recipe is fairly easy.
20 min prep time
50 min cook time
8servings
1 1/2 cups stew + 1 dumpling
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Step-By-Step Instructions:
- Add oil to a large soup pot over medium-high heat.
- Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, salt (optional), black pepper and bay leaves. Bring to a boil and reduce to a simmer.
- Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.
- While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.
- After kale simmers for 10 minutes remove bay leaf.
- Use a 1/4 cup measure to scoop dumplings on top of stew to make 8 dumplings. Do not stir once dumplings have been added to the top of the stew. Cover and reduce to a low simmer for 10 minutes until dumplings are cooked through and puffed.
Nutrition facts
8 Servings
-
Serving Size
1 1/2 cups stew + 1 dumpling
-
Amount per serving
Calories
180
- % Daily value*
-
Total Fat
3g
4%-
Saturated Fat
0.6g
3% -
Trans Fats
0g
-
Saturated Fat
-
Cholesterol
25mg
8% -
Sodium
470mg
20% -
Total Carbohydrate
31g
11%-
Dietary Fiber
6g
21% -
Total Sugars
4g
-
Dietary Fiber
-
Protein
9g
-
Potassium
710mg
15%
Ingredients
olive oil
1 tbsp
fennel bulb (diced)
1
onion(s) (diced)
1
celery (diced)
2 stalks
butternut squash (diced)
4 cup
ground sage
1 tsp
low sodium chicken broth (low-sodium)
4 cup
water
4 cup
salt (optional)
1 tsp
black pepper
1/2 tsp
bay leaves
2
kale (chopped, 1 bunch stemmed and chopped)
4 cup
whole wheat flour
1 cup
all-purpose flour
1/2 cup
baking powder
1 tbsp
salt (optional)
1 tsp
black pepper
1/4 tsp
herbs d’provence ((or dried sage))
1 tsp
large egg
1
Plain Nonfat Greek yogurt (non-fat)
1/2 cup
water
1/2 cup
water
1/2 cup