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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.

Prep Time: 20 minutes

Nutrition Facts

Serving Size: 1 ½ cups stew + 1 dumpling

  • Calories 185
  • Carbohydrate 33 g
  • Protein 9 g
  • Fat 3.0 g
  • Saturated Fat 0.7 g
  • Sugar 7 g
  • Dietary Fiber 6 g
  • Cholesterol 25 mg
  • Sodium 240 mg
  • Potassium 805 mg

This Recipe Serves 8

Ingredients

Stew
1 tablespoon olive oil
1 fennel bulb, diced
1 onion, diced
2 stalks celery, diced
4 cups diced butternut squash
1 teaspoon ground sage
4 cups low sodium chicken broth
4 cups water
1 teaspoon salt (optional)
½ teaspoon ground black pepper
2 bay leaves
4 cups chopped kale (1 bunch, stemmed and chopped)

Dumplings
1 cup whole wheat flour
½ cup all purpose flour
1 tablespoon baking powder
1 teaspoon salt (optional)
¼ teaspoon ground black pepper
1 teaspoon herbs d’provence (or dried sage)
1 large egg
½ cup non-fat plain Greek yogurt
½ cup water

Instructions

  1. Add oil to a large soup pot over medium-high heat.
  2. 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.
  3. Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.
  4. While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.
  5. After kale simmers for 10 minutes remove bay leaf.
  6. Use a ¼ 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.


Recipe Cost: $10.40

Side Suggestion: Serve with a green salad with low fat honey mustard dressing. 

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