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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 190.4
  • Total Fat: 3.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 841.8 mg
  • Total Carbs: 29.9 g
  • Dietary Fiber: 4.8 g
  • Protein: 8.3 g

View full nutritional breakdown of Lentil Stew with Soy Curls & Dumplings (Vegan) calories by ingredient
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Lentil Stew with Soy Curls & Dumplings (Vegan)

Submitted by: SUNNYH99

Introduction

This is an easily customized and hearty vegetarian stew with thanks the Lindsay Nixon, the Happy Herbivore. I wanted to make her Chickpeas with Dumplings but had no chickpeas. You could start with any favorite canned soup or create it from scratch. This is an easily customized and hearty vegetarian stew with thanks the Lindsay Nixon, the Happy Herbivore. I wanted to make her Chickpeas with Dumplings but had no chickpeas. You could start with any favorite canned soup or create it from scratch.
Number of Servings: 6

Ingredients

    Amy's Organic Low Sodium Lentil Vegetable Soup, 1 can
    Organic Diced Tomatoes, 1 can
    Butler Soy Curls, 1-1/2 cups
    Flour, Unbleached White Whole Wheat, 1/2 cup
    Organic All-Purpose White Flour, 1/2 cup
    Vegetable Broth, 1 cup
    Molasses, black-strap, 1/2 tbsp
    Salt - Iodized Sea Salt, 1 tsp
    1 tsp Olive Oil
    Celery, 1/2 cup, diced
    Onions, 1/2 cup, chopped
    Garlic, 1 clove, minced
    Garam Masala (Indian spice mixture), 1 tsp

Tips

Butler's Soy Curls are wonderful, chicken-looking pieces made from soybeans with no added ingredients and a very mild taste. They are high in protein and take on the flavors they're cooked with.

I used Garam Masala because it is so aromatic and rich in flavor, but use what you like. Curry powder, smoked paprika, or any other favorite will make this your own!


Directions

1. Cover Soy Curls with hot water and set aside.
2. Heat olive oil in heavy pot and saute onion, celery and garlic until onion is translucent. Add water as needed so it doesn't burn.
3. Add soup and diced tomato to sauteed vegetables, and mix well, then add vegetable broth, Garam Masala, a little hot sauce if desired, and molasses. Let simmer.
4. Mix flour with salt and add 6 tablespoons cold water. Knead a few times and flatten and cut into 20 gnocchi sized dumplings. Drop into soup and cover, keep heat low. They will puff up somewhat. Stir periodically, and serve when dumplings are done, about 10 or 15 minutes.

Serving Size: Makes 6 1-cup servings

Number of Servings: 6

Recipe submitted by SparkPeople user SUNNYH99.






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