Healthy version of viral dumpling bake recipe

Here’s a healthy version of the viral Dumpling Bake recipe that is super popular at the moment, a cosy, one-dish wonder made lighter with wholesome swaps but still packed with flavour. Add more stock/liquid for a tasty dumpling soup recipe. 

Healthy Dumpling Bake

Serves: 4
Cook Time: 25–30 mins 

Ingredients

Dumpling Base Filling:

• 1 tbsp olive oil or avocado oil

• 500g lean chicken mince (or turkey or tofu)

• 1 onion, finely diced

• 2 garlic cloves, minced

• 2 cups mixed vegetables (e.g. mushrooms, zucchini, capsicum, shredded cabbage)

• 1 tbsp reduced-sodium soy sauce or tamari

• 1 tbsp oyster sauce (or hoisin sauce for vegan)

• 1 tsp sesame oil (optional)

• 1 tbsp fresh ginger, grated (or 1 tsp ground)

• ½ tsp chilli flakes (optional)

Light Dumpling dough Mix:

• 1 cup low-fat Greek yoghurt or cottage cheese

• 1 cup wholemeal self-raising flour (or ¾ cup SR flour + ¼ cup almond meal for lower carbs)

• 1 tsp garlic powder

• Pinch of salt

• Chopped chives or spring onion (optional)

Optional Toppings:

• Sesame seeds

• Extra spring onion

• Chilli oil drizzle (use a light hand)

Instructions

1. Preheat oven to 180°C (fan forced) / 200°C (conventional).

2. Cook the filling:

   • In an oven-safe skillet or large pan, heat oil.

   • Add onion and garlic, cook until soft.

   • Add mince and cook until browned.

   • Stir in veggies, soy/tamari, oyster sauce, ginger, and sesame oil.

   • Simmer for 5 minutes until everything is cooked down and slightly saucy.

3. Make the dumpling mix:

   • In a bowl, mix yoghurt and flour (and almond meal if using) until a soft dough forms.

   • Add garlic powder, salt, and herbs.

   • Use a spoon or small scoop to dollop dumpling dough over the hot filling. (allow filling to cool slightly)

Healthy Dumpling Cooking Sauce

Here's a healthy, flavour-packed sauce that you can use to cook the dumplings in, either baked or simmered stovetop-style.  

Ingredients:

• 1 cup chicken or veggie stock

• 1 tbsp reduced-sodium soy sauce (or tamari for gluten-free)

• 2 tsp oyster sauce (or hoisin sauce for vegan option)

• 2 tsp rice vinegar or apple cider vinegar

• 1 tsp sesame oil

• 1 tsp honey or maple syrup (optional, for balance)

• 1 tbsp cornflour or arrowroot starch

• 1 tbsp water (to mix with starch)

• 1 tsp grated ginger

• 2 garlic cloves, finely minced

• Optional: pinch of chilli flakes or a dash of sriracha

Method:

1. Make a slurry:
   In a small bowl, mix the cornflour with 1 tbsp water until smooth. Set aside.

2. Cook the aromatics:
   In a saucepan or the same pan as your dumplings, heat a tiny bit of oil and sauté garlic and ginger for 1 minute until fragrant.

3. Add liquids:
   Pour in the stock, soy, oyster sauce, vinegar, sesame oil, and sweetener (if using). Stir well.

4. Thicken the sauce:
   Stir in the cornflour slurry and simmer for 2–3 minutes until slightly thickened (like a pourable gravy).

5. Use it for baking:
   Pour the sauce over your prepared dumplings in the baking dish before adding, It will bubble around them and help steam/bake them in flavour.  Serve with rice and enjoy! 

Optional Variations:

• Add 1 tsp miso paste for extra umami.

• Stir in a handful of finely shredded cabbage or bok choy to bulk it out.

• Use more broth (1.5–2 cups) and simmer dumplings on the stove instead of baking if you want a healthy dumpling soup.

Macros per serve

• Calories 410
• Protein 35g
• Carbs 25g
• Fibre 6
• Fat 18g