A complete guide to making Skewered Herb Dumplings in a Kidney Bean Sauce — healthy, vibrant, and satisfying
A Flavor-Packed Plant-Skewered Herb Dumplings
If you’ve ever wanted to create a wholesome, show-stopping plant-based dish, skewered herb dumplings might just be the answer. These dumplings are inspired by the soft, comforting texture of Jamaican steamed dumplings but with a modern, vegetable-filled twist. Coated in fresh green herbs and served with a thick, savory kidney bean sauce, they’re as beautiful as they are delicious.
This recipe is perfect for anyone seeking a hearty meal without meat, yet full of flavor and texture. The combination of soft, steamed dough, vibrant herbs, and rich kidney bean sauce provides a satisfying bite that works for lunch, dinner, or even a special weekend meal.
The best part? It’s surprisingly simple to make. You can prepare these dumplings ahead of time, skewer them just before serving, and have a healthy meal on the table in less than an hour. And because they’re plant-based, they suit a wide range of dietary preferences.
In this guide, you’ll learn exactly how to make skewered herb dumplings from scratch, prepare a luscious kidney bean sauce, and plate them for a visually stunning presentation that will impress guests and family alike.
Time to Prepare
15 minutes
Time to Cook/Blend
35 minutes
Servings: 4
Ingredients For Skewered Herb Dumplings
For the Dumplings:
- 2 cups whole wheat flour (or gluten-free flour blend)
- ½ tsp salt
- ¾ cup warm water (adjust as needed)
- 1 cup finely chopped mixed vegetables (carrot, cabbage, bell pepper, zucchini)
- 2 tbsp fresh parsley, finely chopped
- 2 tbsp fresh coriander, finely chopped
- 1 tsp garlic powder
- 1 tsp onion powder
For the Kidney Bean Sauce:
- 1 can (400g) red kidney beans, drained and rinsed
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tsp smoked paprika
- ½ tsp cumin
- 1 cup vegetable broth
- ½ cup tomato puree
- Salt and pepper to taste
For Garnish:
- Fresh parsley or coriander leaves
- Extra kidney beans (optional)
Instructions For Skewered Herb Dumplings
- Make the Dumpling Dough
- In a mixing bowl, combine the flour and salt. Gradually add warm water, mixing until a smooth, slightly firm dough forms. Cover and let rest for 10 minutes.
- Prepare the Vegetable Filling
- Finely chop your vegetables and sauté them lightly in a non-stick pan with garlic powder and onion powder for 3–4 minutes until just softened. Set aside to cool slightly.
- Shape the Dumplings
- Divide dough into equal portions. Flatten each portion into a disc, spoon a little vegetable filling in the center, and fold edges together to seal. Shape each dumpling like a traditional Jamaican steamed dumpling (round with slightly flattened top).
- Steam the Dumplings
- Place dumplings in a steamer basket lined with parchment paper. Steam for 12–15 minutes or until cooked through.
- Prepare the Kidney Bean Sauce
- Heat olive oil in a saucepan over medium heat. Sauté onion and garlic until fragrant. Add smoked paprika and cumin, then stir in tomato puree.
- Add kidney beans and vegetable broth, simmer for 10 minutes. Blend until smooth (or keep slightly chunky if preferred). Season to taste.
- Coat the Dumplings in Herbs
- Once steamed, roll dumplings gently in the chopped fresh herbs until fully coated.
- Skewer and Serve
- Carefully skewer dumplings, drizzle with kidney bean sauce, and garnish with fresh herbs. Serve with extra sauce on the side.
Nutritional Information (Per Serving)
- Calories: 280 kcal
- Protein: 10g
- Carbohydrates: 50g
- Fat: 6g
- Fiber: 9g
- Sugar: 4g
(Values are approximate and will vary based on exact ingredients used.)
Benefits
1. High in Plant-Based Protein
The kidney beans in this recipe are a great source of protein, supporting muscle repair and overall energy.
2. Rich in Fiber
With whole wheat flour, vegetables, and beans, these dumplings aid digestion and help maintain satiety.
3. Nutrient-Dense Herbs
Fresh parsley and coriander are rich in antioxidants and vitamins, supporting immune health and reducing inflammation.
4. Heart-Healthy Ingredients
Olive oil and plant-based components help promote cardiovascular wellness.
Variations
| Variation Type | How to Adjust the Recipe |
|---|---|
| Gluten-Free | Use gluten-free flour and ensure all spices are GF-certified. |
| Spicy | Add chopped chili or cayenne pepper to the sauce. |
| Extra Protein | Add crumbled tofu or tempeh to the vegetable filling. |
| Low-Carb | Use almond flour and more vegetables, reducing dough portion size. |
Frequently Asked Questions (FAQs)
Q1: Can I make these dumplings ahead of time?
Yes! You can prepare the dumplings up to the steaming stage, store them in the fridge for up to 24 hours, and steam them fresh before serving.
Q2: Can I freeze the dumplings?
Absolutely. Arrange uncooked dumplings on a tray, freeze until solid, then transfer to a sealed bag. Steam directly from frozen, adding 3–4 extra minutes to cooking time.
Final Thoughts On Skewered Herb Dumplings
Skewered herb dumplings in kidney bean sauce offer the best of both worlds: comforting textures and fresh, vibrant flavors. This dish is healthy, filling, and versatile enough for everyday meals or special occasions. Try making them this week, and enjoy a plant-based recipe that’s as beautiful on the plate as it is nourishing for your body.
References
- Harvard T.H. Chan — Legumes and Pulses
- USDA FoodData Central — Cooked Red Kidney Beans
- American Heart Association — How to Cook Healthier at Home
Recent Posts
