Kale Edamame Dumplings
1 serving of kale edamame dumplings contains 490 Calories. The macronutrient breakdown is 73% carbs, 11% fat, and 16% protein. This is a good source of protein (35% of your Daily Value), fiber (26% of your Daily Value), and potassium (15% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
- Maple syrups
1 tbsp or 20g
- Rice wine vinegar
1 tbsp or 15g
Directions
- To make the filling: Lightly steam kale and edamame (separately) on the stovetop or microwave until tender. Next, blend all ingredients (except the soy sauce, rice vinegar, sesame seeds, and wrappers) together in a food processor until you get a chunky paste. Taste and adjust salt and pepper accordingly.
- Assembly: place about a tbsp of the filling on each dumpling skin, ensuring not to overfill. Moisten the edge of the skin halfway around with some water with your fingers. Fold over, creating a half-moon or triangle shape (depends on your wrappers). Press firmly and create small folds along the edge. Set aside.
- Steam the dumplings until the skin is somewhat transparent, about 3-5 minutes. If you don't have a steamer it's ok to fill the bottom of a pan with water and steam the dumplings in this, covering the pan with a lid. Garnish with sesame seeds. Serve with soy sauce and rice vinegar mixed together. Enjoy!
Nutrition Facts
For 1 serving of kale edamame dumplings (280g)
Nutrient | Value | %DV |
---|---|---|
Calories | 490 | |
Fats | 6g | 8% |
Saturated fats | 1g | 4% |
Trans fats | 0g | |
Cholesterol | 12mg | 4% |
Sodium | 1022mg | 44% |
Carbs | 90g | 33% |
Net carbs | 83g | |
Fiber | 7g | 26% |
Sugar | 6g | |
Protein | 20g | |
Calcium | 210mg | 21% |
Iron | 7mg | 84% |
Potassium | 690mg | 15% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 27μg | |
Beta carotene | 3277μg | |
Caffeine | 0mg | |
Choline | 21mg | 4% |
Copper | 1mg | 128% |
Fluoride | 0μg | |
Folate (B9) | 308μg | 77% |
Lycopene | 0μg | |
Magnesium | 88mg | 21% |
Manganese | 2mg | 77% |
Niacin | 8mg | 52% |
Pantothenic acid | 0.3mg | 6% |
Phosphorus | 259mg | 37% |
Retinol | 5μg | |
Riboflavin (B2) | 1mg | 54% |
Selenium | 39μg | 70% |
Theobromine | 0mg | |
Thiamine | 1mg | 72% |
Vitamin A IU | 5539IU | |
Vitamin A | 281μg | 31% |
Vitamin B12 | 0μg | 1% |
Vitamin B6 | 0.3mg | 19% |
Vitamin C | 75mg | 83% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 9% |
Vitamin K | 467μg | 389% |
Zinc | 2mg | 19% |
Sugars | ||
Sugar | 6g | |
Sucrose | 3g | |
Glucose | 0.1g | |
Fructose | 0.1g | |
Lactose | 0g | |
Maltose | 0.3g | |
Galactose | 0g | |
Starch | 0.4g | |
Fats | ||
Saturated fats | 1g | 4% |
Monounsaturated fats | 1g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.3g | |
Glutamic acid | 5g | |
Glycine | 1g | |
Histidine | 0.4g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 2g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |