Ultimate Vegan Cauliflower Dumplings Recipe
Introduction
Welcome to our comprehensive guide on crafting the ultimate Vegan Cauliflower Dumplings. This recipe is designed for those who seek a delectable, plant-based alternative to traditional dumplings, packed with flavor and nutrition. Cauliflower serves as the star ingredient, providing a low-carb base that harmonizes with a variety of savory fillings. Whether you’re a seasoned vegan or simply exploring plant-based options, these dumplings will become a favorite addition to your meal repertoire.
Ingredients
For the Cauliflower Dough:
- Cauliflower: 1 medium head (approx. 600 grams), cut into florets
- All-Purpose Flour: 1 cup (120 grams) or gluten-free flour blend for a gluten-free option
- Tapioca Flour: 1/4 cup (30 grams)
- Baking Powder: 1 teaspoon (5 grams)
- Salt: 1/2 teaspoon (3 grams)
- Garlic Powder: 1/2 teaspoon (2 grams)
- Onion Powder: 1/2 teaspoon (2 grams)
- Ground Black Pepper: 1/4 teaspoon (1 gram)
- Water: 1/4 cup (60 milliliters) or as needed
For the Filling:
- Firm Tofu: 1 cup (200 grams), crumbled
- Cabbage: 1 cup (100 grams), finely shredded
- Carrots: 1/2 cup (50 grams), finely grated
- Green Onions: 2 stalks, chopped
- Ginger: 1 tablespoon (15 grams), freshly grated
- Garlic: 3 cloves, minced
- Soy Sauce: 2 tablespoons (30 milliliters)
- Sesame Oil: 1 tablespoon (15 milliliters)
- Rice Vinegar: 1 tablespoon (15 milliliters)
- Salt: 1/2 teaspoon (3 grams)
- Ground Black Pepper: 1/4 teaspoon (1 gram)
- Optional Add-ins: 1/4 cup (30 grams) of chopped mushrooms or water chestnuts for added texture
For Cooking:
- Vegetable Oil: 2 tablespoons (30 milliliters) for pan-frying
- Water: 1 cup (240 milliliters) for steaming
Instructions
- Prepare the Cauliflower: Begin by steaming the cauliflower florets until they are tender, about 10-12 minutes. Steaming ensures that the cauliflower softens enough to be easily processed into a dough.
- Drain and Mash: Once steamed, drain the cauliflower thoroughly to remove excess moisture. Use a clean kitchen towel or cheesecloth to squeeze out as much liquid as possible. Mash the cauliflower with a fork or potato masher until smooth.
- Mix the Dough Ingredients: In a large mixing bowl, combine the mashed cauliflower, all-purpose flour, tapioca flour, baking powder, salt, garlic powder, onion powder, and ground black pepper. Mix well until a dough forms. The dough should be slightly sticky but manageable. Add water a little at a time if the dough is too dry.
- Prepare the Filling: In a large skillet over medium heat, add the sesame oil. Sauté the garlic and ginger until fragrant, about 1-2 minutes. Add the crumbled tofu, cabbage, and carrots, cooking for an additional 5 minutes until the vegetables are tender.
- Season the Filling: Stir in the soy sauce, rice vinegar, salt, and ground black pepper. Cook for another 2 minutes, then remove from heat and allow the filling mixture to cool slightly.
- Form the Dumplings: Take a small portion of the cauliflower dough and flatten it into a round disc in the palm of your hand. Place a spoonful of the filling in the center of the disc. Gently fold the edges of the dough over the filling to create a half-moon shape, pinching the edges together to seal. Repeat until all the dough and filling are used.
- Cook the Dumplings: To pan-fry, heat vegetable oil in a large skillet over medium heat. Place the dumplings in the skillet and cook for 3-4 minutes on each side, or until golden brown and crispy. To steam, arrange the dumplings in a steamer basket over boiling water and steam for 10-12 minutes, or until the dough is cooked through and firm.
- Serve: Serve the dumplings hot, with a dipping sauce of your choice. A simple soy sauce mixed with a splash of rice vinegar and a pinch of sesame seeds makes an excellent accompaniment.
- Cool and Store: If you have leftover dumplings, let them cool completely before storing. Place them in an airtight container and refrigerate for up to 4 days. For longer storage, freeze the dumplings in a single layer on a baking sheet, then transfer to a freezer-safe bag or container for up to 3 months. Reheat by steaming or pan-frying from frozen.
Nutritional Information
- Serving Size: 3 dumplings
- Calories: 120
- Total Fat: 6 grams
- Saturated Fat: 1 gram
- Cholesterol: 0 milligrams
- Sodium: 400 milligrams
- Total Carbohydrates: 12 grams
- Dietary Fiber: 3 grams
- Sugars: 3 grams
- Protein: 6 grams
WW SmartPoints
- Per Serving (3 dumplings): 4 SmartPoints (based on the WW Freestyle and myWW Blue plans)
Additional Tips
- Flour Alternatives: For a gluten-free version, ensure that all-purpose flour is replaced with a 1-to-1 gluten-free flour blend. Tapioca flour helps to provide elasticity and bind the dough.
- Moisture Management: Properly draining and mashing the cauliflower is crucial to avoid a soggy dough. Excess moisture can make the dough difficult to handle and affect the texture of the dumplings.
- Flavor Variations: Feel free to customize the filling with other vegetables or protein sources, such as chopped bell peppers, spinach, or tempeh. Adjust seasoning to taste.
- Cooking Methods: Pan-frying gives the dumplings a crispy exterior, while steaming results in a softer texture. Try both methods to see which you prefer or use a combination for varied textures.
- Serving Suggestions: These dumplings pair well with a side of steamed vegetables or a light salad. They also make a great appetizer or snack. Serve with a variety of dipping sauces, such as hoisin sauce, spicy Sriracha, or a tangy ginger-soy sauce.
Conclusion
This Vegan Cauliflower Dumplings recipe offers a delectable, plant-based alternative to traditional dumplings, combining the health benefits of cauliflower with the rich flavors of a savory filling. By following this detailed guide, you can create dumplings that are both satisfying and aligned with your dietary goals. Enjoy the process of making and savoring these delightful bites, knowing they fit within your health-conscious lifestyle and Weight Watchers SmartPoints plan.