This vegan chickpea dumplings recipe was my rendition of a recipe I found in Eating Well magazine. It is inspired by an Afghan and Indian dish. I improved the recipe by removing the processed ingredients, fat, and dairy. It took four attempts to get this right. I hope you enjoy it!
These Chickpea Dumplings are Extremely Nutritious
This recipe is very high in fiber, complex carbohydrates, and plant protein as well as vitamin A, Iron, and Calcium. It might be the healthiest as well as tastiest recipe you have had all week! Keep in mind that the dumplings are spicy. They were so delicious, I even had my boyfriend excited for more of this easy Vegan recipe!
For a whole-food, vegetarian diet, these chickpea dumplings are a perfect meal to serve. They have many ingredients that are loaded with macro and micronutrients. The chickpea dumplings are originally inspired by Indian cuisine, so it has Indian curry like flavors. Let us break down all the basic ingredients used for this recipe:
The Chickpea Duo
The dumplings are prepared using a mixture of chickpea flour with canned chickpeas, which give them a chunky yet soft texture. When you use bean-based flours instead of the wheat flour, it increases the fiber and protein content of the dumplings. Moreover, the liquid extract from the beans known as Aquafaba is used to bind these dumplings instead of using oil (and to add every single nutrient present in the beans). The plant-based carbohydrates, proteins, and fats sourced from the chickpeas keep the blood cholesterol levels maintained, help control the blood sugar levels, and aid in better digestion 1.
Leafy Green Spinach
Adding spinach to a meal is the easiest way to increase its iron and fiber content. Electrolytes like dietary potassium and magnesium are present in the spinach leaves, which are vital to prevent kidney stones, and muscles or bone degeneration. The essential vitamins, folate, and manganese that are important to regulate enzymes and hormone production are largely present in spinach. The reason that I prefer to add spinach to make my diet healthy is its high fiber content. The leafy green vegetables, like spinach, are always recommended to increase the levels of anti-oxidants 2.
Juicy and Healthy Tomatoes
Tomatoes are abundant in phytonutrients which make them a beneficial part of any type of diet, whether its Mediterranean diet or a high fiber meal plan. The dumplings are cooked in a mixture of tomatoes and tomato sauce; it enriches them with lycopene, beta-carotene, potassium, vitamin C, fibers, and choline that are proved to prevent prostate or colon cancer, reduce inflammation, and improve heart health 3.
Fiber-Rich Brown Rice
When the chickpea dumplings are cooked with its tangy tomato sauce, they are served with boiled brown rice. Again, grains like brown rice ensure more fiber, healthy carbs, and essential micronutrients. Why I prefer brown rice over other varieties of rice is the fact that they are a good source of folate, Vitamin B, Iron, Selenium, and magnesium 4.. Moreover, brown rice has a comparatively lower glycemic index than other white varieties of rice, so they are considered healthy and more appropriate for a diet with controlled carbs.
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- 8 Great Reasons to Include Chickpeas in Your Diet – Healthline
- Spinach: Health Benefits, Nutrition Facts (& Popeye) – Live Science
- Everything you need to know about tomatoes – Medical News Today
- Brown Rice: Health Benefits & Nutrition Facts – Live Science
Vegan Chickpea Dumplings in Curried Tomato Sauce Over Brown RiceYum
- 1 cup Garbanzo bean (chickpea) flour
- 1 cup Chickpeas (Garbanzo beans) canned because you'll need the liquid
- 4 cups Fresh spinach finely chopped
- 1/3 cup Aquafaba This is the liquid inside of the can of chickpeas that acts as a binder
- 1/4 cup Red onion finely chopped
- 1/4 cup Jalapeno finely chopped
- 1 15 oz can Petite diced tomatoes No salt added
- 1 15 oz can Tomato sauce No salt added
- 1 tsp Salt
- 5 tsp Coriander ground
- 2 1/2 tsp Cumin
- 3 tsp Mustard ground
- 2 tbsp Curry ground
- 1/2 tsp Ginger ground
- 1 cup Brown rice uncooked
- Make the brown rice according to package instructions.
- Mix all of the seasonings, set aside.
- Add to processor: Chickpeas, flour, 1/2 cup greens, 1/3 cup Aquafaba (the liquid from the Chickpeas can), Onion, Jalapeno, and about half of the seasoning mix. Process until mixed and Chickpeas are broken down some but leave somewhat chunky.
- Shape the processed mix into 12 small dumplings.
- Heat the tomato sauce and the petite diced tomatoes (with their juice) in a large skillet on medium heat. Add the remaining seasonings and the remaining 3 1/2 cups of spinach. Bring to a simmer.
- Nestle the dumplings into the sauce, cover and cook, turning the dumplings over and basting with the sauce occasionally, until firm, for about 20 min.
- Serve three dumplings with some sauce over rice. Enjoy!