This scrummy vegan stew with protein-rich dumplings is perfect recipe for healthy New Year's resolution success or anyone giving Veganuary a try. To eat better and exercise more is always at the top of the list when it comes to New Year's resolutions, so this tasty vegan wonder pot is definitely a step in the right direction.
Jam-packed full of low fat veggie goodness with herby protein dumplings to fill us up and provide that extra energy we need before hitting the gym and burning those calories. It takes just 30 minutes or so to prepare, it can be cooked on the hob or in a slow cooker, which makes it an even handier health-conscious recipe to help us stick to those good intentions.
Skinny Vegan Stew with Protein-Powered Dumplings
Serves 6
Ingredients
For the dumplings:
5 cups of white bread crumbs, we used Roberts Medium White Bread
1 ¼ cups of water
2 red onions
3 garlic cloves
1 tsp of cumin seeds
2 tbsp of chopped parsley
½ tsp of salt
1 tsp of pepper
6 tsp of hemp protein
For the stew:
1 tbsp of olive oil
1 onion, peeled and sliced
2 carrots, peeled and diced
2 parsnips, peeled and diced
2 celery stalks, chopped
250g (8oz) swede, peeled and diced
600ml (1 pint) of hot vegetable stock
400g of tinned tomatoes
420g of tinned butter beans, drained
To serve:
A handful of chopped parsley
Method: Protein Dumplings
1. Preheat your oven to 180°C.
2. In a large mixing bowl, pour the water onto your breadcrumbs, and give it 5 minutes to soak in.
3. Meanwhile, roughly chop the onions and garlic then add to an oiled pan along with the cumin seeds and fry until soft.
4. Add this mix to the moist breadcrumbs, along with the salt, chopped parsley, pepper and hemp protein.
5. Shape the mixture into dumpling balls by taking a soup-spoon’s worth of the mix and forming it into a dumpling with your hands. If the mix is too tacky, add a little flour.
6. Place the dumplings on a baking tray in the oven for 20 minutes, finishing them off under a grill if they need extra crisping.
Method: Vegan Stew
On the stove top:
1. Heat the oil in a large pan, add the onion and fry slowly for 5 minutes.
2. Add the other vegetables, cover and fry over a medium heat for 5 minutes, so they start to soften.
3. Pour in the stock and canned tomatoes, then bring to the boil. Reduce the heat, cover and simmer for 10 minutes.
4. Stir in the beans and cook for another 5 minutes, or until the vegetables are just tender.
5. Slowly cook through for up to 30 minutes to blend the flavours.
6. Dot the dumplings over and sprinkle with parsley before serving.
Or in a slow cooker:
1. Add all ingredients (minus the parsley) to a slow cooker and crank up the heat for 4 hours.
2. Dot the dumplings over and sprinkle with parsley before serving.
Pin it:
Jam-packed full of low fat veggie goodness with herby protein dumplings to fill us up and provide that extra energy we need before hitting the gym and burning those calories. It takes just 30 minutes or so to prepare, it can be cooked on the hob or in a slow cooker, which makes it an even handier health-conscious recipe to help us stick to those good intentions.
Skinny Vegan Stew with Protein-Powered Dumplings
Serves 6
Ingredients
For the dumplings:
5 cups of white bread crumbs, we used Roberts Medium White Bread
1 ¼ cups of water
2 red onions
3 garlic cloves
1 tsp of cumin seeds
2 tbsp of chopped parsley
½ tsp of salt
1 tsp of pepper
6 tsp of hemp protein
For the stew:
1 tbsp of olive oil
1 onion, peeled and sliced
2 carrots, peeled and diced
2 parsnips, peeled and diced
2 celery stalks, chopped
250g (8oz) swede, peeled and diced
600ml (1 pint) of hot vegetable stock
400g of tinned tomatoes
420g of tinned butter beans, drained
To serve:
A handful of chopped parsley
Method: Protein Dumplings
1. Preheat your oven to 180°C.
2. In a large mixing bowl, pour the water onto your breadcrumbs, and give it 5 minutes to soak in.
3. Meanwhile, roughly chop the onions and garlic then add to an oiled pan along with the cumin seeds and fry until soft.
4. Add this mix to the moist breadcrumbs, along with the salt, chopped parsley, pepper and hemp protein.
5. Shape the mixture into dumpling balls by taking a soup-spoon’s worth of the mix and forming it into a dumpling with your hands. If the mix is too tacky, add a little flour.
6. Place the dumplings on a baking tray in the oven for 20 minutes, finishing them off under a grill if they need extra crisping.
Method: Vegan Stew
On the stove top:
1. Heat the oil in a large pan, add the onion and fry slowly for 5 minutes.
2. Add the other vegetables, cover and fry over a medium heat for 5 minutes, so they start to soften.
3. Pour in the stock and canned tomatoes, then bring to the boil. Reduce the heat, cover and simmer for 10 minutes.
4. Stir in the beans and cook for another 5 minutes, or until the vegetables are just tender.
5. Slowly cook through for up to 30 minutes to blend the flavours.
6. Dot the dumplings over and sprinkle with parsley before serving.
Or in a slow cooker:
1. Add all ingredients (minus the parsley) to a slow cooker and crank up the heat for 4 hours.
2. Dot the dumplings over and sprinkle with parsley before serving.
Pin it:
Recipe c/o Roberts Bakery
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