Serving Suggestion: 4
Total cals. 1250
Nutritional Information
| Total Calories (kcal) | Total Protein (g) | Adjusted Protein (g) * | Exchanges per recipe |
| 953 | 20.9 | 11.2 | 6.2g |
Nutritional Information per serving suggestion: 1
| Total Calories (kcal) | Total Protein (g) | Adjusted Protein (g) * | Exchanges per recipe |
| 238 | 5 | 3.7 | 2 x 2g |
Ingredients
100g Self-raising flour
50g vegetable suet
1tsp baking powder
1tsp mixed herbs
Salt and pepper
100ml plant-based milk (might require more depending on how you prefer your dumplings)
For the filling:
100g carrots
1 red pepper
1 red onion
100g parsnips
100g courgettes
100g butternut squash
½ pint of vegetable stock
Salt and pepper
1 tsp mixed herbs
25g olive oil to fry
Directions:
- To make the dough, mix all the ingredients together in a bowl until you have a soft dough.
- For the filling, chop all the vegetables into bite-size pieces.
- In a frying pan add the oil and fry all the vegetables for 10/15 minutes until tender.
- Add the stock and season with salt, pepper and mixed herbs.
- Place a lid on and cook for another 10 minutes until the vegetables are soft.
- Now transfer the vegetables into an oven=proof dish and place small spoons of the dumpling mixture on top.
- Bale for 20 minutes at 1700C until the dumplings have risen and are golden brown.
- Serve hot or allow to cool, you can freeze this until needed.
Chefs tips
- Any vegetables can be used in this recipe.
- Great for batch cooking – once baked, divide and freeze for 3 months.
- The dumplings can be made on their own or used in soups and other recipes.
- The boxed of suet all look the same so double check when buying that its veggie suet.
Protein Swap Suggestions
7g swap
| Food | Portion Size |
| Cheese (hard) | 25g / 1oz |
| Milk (full cream, semi skimmed) | 200ml / ⅓ pint |
| Tinned chick peas, kidney beans | 100g |
| Lentils / mung beans/black beans | 95g |
2g swap
| Food | Portion Size |
| Peas | 1 tablespoon (30g) |
| Sweet corn | 3 tablespoons (75) |
NUTRITIONAL CALCULATION
| FOOD | Kcal | Protein | Adjusted |
| 100g Self-raising flour | 348 | 8.9 | 8.9 |
| 50g vegetable suet | 337 | 0 | – |
| 100ml plant-based milk* | 26 | 2.3 | 2.3 |
| 100g carrots | 25 | 0.35 | – |
| 1 red pepper | 30 | 1.2 | – |
| 1 red onion | 70 | 2 | – |
| 100g parsnips | 64 | 1.8 | – |
| 100g courgettes | 40 | 3.25 | – |
| 100g butternut squash | 36 | 1.1 | – |
| TOTAL | 953 | 20.9 | 11.2 |