National Dumpling Day 2023: Know Ways To Make This Dish Healthy- Check Out Interesting Recipes

National Dumpling Day 2023: Know Ways To Make This Dish Healthy- Check Out Interesting Recipes

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Dumplings are delightful parcels of culinary artistry that not only tantalize your taste buds but also offer a wholesome dining experience. Packed with a medley of fresh ingredients and thoughtfully crafted to satisfy your cravings while supporting your well-being, these are a testament to the fusion of taste and nutrition in every bite. But, dumplings though delicious, can be quite unhealthy at times. 

To make your dumplings healthy, here are some tips shared by Keenan Tham, who is the Managing Director & Co-founder, Foo & Koko. Additionally, to satisfy your cravings, we have curated some recipes shared by some chefs with ABP Live.

He said, “Crafting healthier dumplings seamlessly blends flavor and nutrition. Opt for lean proteins like chicken, seafood, or tofu, enhanced with an array of colourful veggies, and consider using whole grain or gluten-free rice flour wrappers to boost fiber and nutrient content. This choice not only accommodates dietary restrictions but also adds a unique texture and flavour profile to your dumplings.”

“Steaming, rather than frying, reduces excess oil and keeps the dumplings lighter. Practice mindful seasoning and portion control, experimenting with diverse dumpling varieties, and create lighter dipping sauces. Remember, portion control is key; steamed dumplings are the healthiest, followed by pan-fried with moderation. Adjusting recipes can trim calories and fat while preserving cherished flavors, making it all about balancing taste and wellness,” he added.

More Dumpling Recipes To Try:

1. Sichuan Crystal Dumplings (By Chef Alok Das, Escobar Mumbai)

Ingredients:

FOR THE CRYSTAL DUMPLING SKINS:

  • 14 tablespoons wheat starch (14 tablespoons = 3/4 cup + 2 tablespoons)
  • 3/4 cup tapioca starch
  • 3 tablespoons cornstarch (plus more for kneading
  • 1+1/4 cups water
  • 2 teaspoons vegetable oil

FOR THE CRYSTAL DUMPLING FILLING:

  • 4 medium dried Shiitake mushrooms
  • 3 cups baby spinach (or other stemless leafy greens)
  • 1 small carrot and water chestnuts (finely diced)
  • 1 tablespoon chili oil 
  • 2 teaspoons cornstarch
  • 1 teaspoon salt
  • 1/4 teaspoon sugar
  • 1/8 teaspoon white pepper
  • 1/2 teaspoon sesame oil
  • 2 teaspoons oyster sauce
  • 2 teaspoons vegetable oil

Method:

MAKE THE DOUGH FOR THE WRAPPERS:

  • In a bowl, whisk together the wheat starch, tapioca starch, and cornstarch.
  • Add exactly 1¼ cups of water to a medium pot along with the vegetable oil. Cover and bring to a boil. The second it comes to a boil, immediately remove it from the heat (you don’t want too much of it to evaporate away).
  • Immediately add about a third of the starch mixture to the just-boiled water in the pot, and stir vigorously with a stiff rubber spatula or wooden spoon. The starch will begin to form both opaque and translucent lumps. Add another third of the starch mixture and mix it for 1 minute until you get a paste-like consistency. Finally, add the rest of the starch and mix for 2 minutes until it forms a shaggy dough. It will look dry, with some starch still not mixed in. Cover the pot tightly, and rest the dough for 5 minutes.
  • Lightly dust a clean, dry work surface with some cornstarch. Uncover the pot and begin kneading the dough with the rubber spatula, folding it over repeatedly for 3 minutes. Dust your hands with cornstarch and knead the dough by hand on the work surface until it is smooth, 1 to 2 minutes. The dough should now be smooth, pliable, and relatively stretchy.
  • Roll the dough into a log about 1½ inches thick and 15 inches long, dusting the work surface lightly with additional cornstarch as needed.
  • Divide the dough into about 36 pieces, each about 12-14g (a digital scale helps!). Keep the dough pieces from sticking using a light dusting of cornstarch, and cover them with a large overturned bowl while you make the filling.

MAKE THE FILLING:

  • Soak the dried shiitake mushrooms in hot water for about 2 hours to rehydrate. Finely dice them. Fill a wok or medium pot about halfway with water, and bring to a boil. Also prepare an ice bath.
  • Add the spinach and/or leafy greens to the boiling water, and stir for 15-30 seconds until just wilted. Use a Chinese spider or metal strainer to transfer the blanched greens to the ice water bath. Then use the strainer to remove the greens from the ice bath, squeeze the leaves dry, and set aside on a cutting board.
  • Next, add the diced carrots and mushrooms to the boiling water, and stir for 1 minute. Transfer to the ice water bath.
  • Finely chop the cooled spinach greens and put them in a bowl along with the drained carrots and mushrooms. Add the chili oil wine, cornstarch, salt, sugar, white pepper, sesame oil, oyster sauce, and vegetable oil. Mix until well combined.

ASSEMBLE THE DUMPLINGS:

  • Dust a rolling pin with cornstarch. On a surface lightly dusted with cornstarch, roll each piece of dough out into a round disc about 3 to 3½ inches in diameter.
  • Add about 1 tablespoon of filling (about 14g) to the center of the wrapper. You can either wrap it like a traditional dumpling or create a triangle or four-sided shape (see photos). Continue assembling until you’ve used all the wrappers and filling.

COOK THE DUMPLINGS:

  • Place the dumplings in a bamboo steamer lined with perforated parchment paper, and steam the dumplings over boiling water at medium-high heat for about 6 minutes, until translucent. Serve these crystal dumplings immediately with some hot chili oil on the side!

2. Dumpling – Indian Inspired (By Ishijyot Surri, Executive Chef, SJI Hospitality and Foods Private Limited, Mulk Restaurant, Andheri West, Mumbai) 

Ingredients:

For the Filling:

  • 2 cups boiled and mashed potatoes
  • 1/2 cup boiled and mashed peas
  • 1/2 cup finely chopped onions
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, minced
  • 1 tsp cumin seeds
  • 1 tsp coriander powder
  • 1/2 tsp turmeric powder
  • 1/2 tsp garam masala
  • Salt to taste
  • Oil for sautéing
  • Fresh coriander leaves, 

For the Dough:

  • 2 cups all-purpose flour
  • 1/2 tsp salt
  • 1/2 cup water

Method:

  • Make the dough by mixing flour and salt in a bowl. Gradually add water and knead until smooth. Cover and let it rest for 30 minutes
  • Heat oil in a pan and add cumin seeds. Once they sizzle, add minced garlic and ginger. Sauté for a minute.
  • Add chopped onions and sauté until they become translucent.
  • Add turmeric, coriander powder, garam masala, and salt. Mix well.
  • Add boiled and mashed potatoes and peas to the pan. Stir and cook until the mixture is well combined and heated through.
  • Remove the mixture from the heat and let it cool. Add fresh coriander leaves and mix.
  • To assemble the dumplings, place a small amount of the filling in the centre of a dumpling dough. Moisten the edges with water and fold the wrapper in half to create a semi-circle. Press to seal the edges, ensuring there are no air pockets.
  • You can steam the dumplings for a healthier option or pan-fry them until they are golden brown and crispy.
  • Serve hot with chutney or dipping sauce of your choice.

3. Dumpling- Turkish Inspired (By Ishijyot Surri, Executive Chef, SJI Hospitality and Foods Private Limited, Minayak Turk Restaurant, Andheri West, Mumbai)

Ingredients:

For the Dough:

  • 2 cups all-purpose flour
  • 1/2 tsp salt
  • 1/2 cup water

For the Spinach Filling:

  • 2 cups fresh spinach, finely chopped
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup olive oil
  • 1 tsp roasted sesame seeds
  • 1/2  tsp sumac (optional)
  • Salt and pepper to taste

For the Yoghurt Sauce:

  • 1 cup plain yoghurt /curd
  • 1-2 cloves garlic, minced
  • 1 tablespoon chopped parsley
  • Salt to taste

For the Tomato Sauce:

  • 2 tbsp butter
  • 2 tbsp tomato puree
  • 1 tsp paprika
  • 1 tsp rosemary
  • 1/2 tsp red pepper flakes (adjust to taste)
  • 1/2 cup water
  • Salt and pepper to taste

Method:

  • Make the dough by mixing flour and salt in a bowl. Gradually add water and knead until smooth. Cover and let it rest for 30 minutes.
  • While the dough rests, prepare the spinach filling. Heat olive oil in a pan and sauté onion and garlic until translucent.
  • Add spinach to the pan and cook until wilted. Remove from heat.
  • Mix feta cheese and roasted sesame seeds into the spinach mixture. Season with sumac, salt, and pepper.
  • Roll out the dough on a floured surface until very thin. Cut it into small squares, about 2 inches by 2 inches.
  • Place a small amount of the spinach filling in the center of each dough square. Fold the squares into triangles or small dumplings, sealing them tightly.
  • Boil salted water in a large pot. Cook the dumplings until they float to the surface and are cooked through about 8-10 minutes. Then, remove and set aside.
  • For the yoghurt sauce, mix yoghurt/curd, minced garlic, parsley, and salt in a bowl.
  • In a separate saucepan, melt butter. Add tomato puree, paprika, rosemary, red pepper flakes, water, salt, and pepper. Simmer until a thick tomato sauce forms.
  • To serve, place the cooked dumplings on a plate, spoon yoghurt sauce over them, and drizzle with the tomato sauce.

4. Mushroom, Spinach, and Paneer Stuffed Dumplings with Truffle Soy Dipping Sauce (By By Harry’s Lunchbox- Chef and Entrepreneur)

For the dumplings: 

  • Dumpling wrappers (store-bought or homemade) 
  • 1 cup finely chopped mushrooms (a mix of shiitake and cremini works well) • 1 cup fresh spinach, chopped 
  • 2 cloves garlic, minced 
  • 1 tablespoon truffle oil (for added flavor) 
  • 1/4 cup grated Parmesan cheese 
  • 1 cup crumbled paneer (Indian cottage cheese) 
  • Salt and pepper to taste 
  • Olive oil for cooking 

For the truffle soy dipping sauce: 

  • 2 tablespoons soy sauce 
  • 1 teaspoon truffle oil 
  • 1 teaspoon honey 
  • 1 teaspoon rice vinegar 
  • 1 teaspoon sesame seeds (optional for garnish) 

Method:

  • In a skillet, heat a bit of olive oil over medium heat. Add the minced garlic and chopped mushrooms. Sauté for 3-4 minutes until the mushrooms start to brown. 
  • Add the chopped spinach to the skillet and cook for an additional 2-3 minutes until it wilts. Season with salt and pepper. 
  • Remove the skillet from heat, and drizzle the truffle oil over the mushroom and spinach mixture. Stir in the grated Parmesan cheese and crumbled paneer. Mix everything until well combined. Allow the filling to cool. 
  • Take a dumpling wrapper and place a spoonful of the mushroom, spinach, and paneer filling in the center. 
  • Moisten the edges of the wrapper with water and fold it in half, sealing the dumpling. Ensure it’s well sealed. 
  • Heat some olive oil in a pan over medium-high heat. Place the dumplings in the pan, ensuring they don’t touch each other. 
  • Cook until the bottoms are golden brown, usually about 2-3 minutes. ● Add 1/4 cup of water to the pan and cover it with a lid. Steam the dumplings for 3-4 minutes or until the wrappers become translucent.
  • While the dumplings are cooking, prepare the truffle soy dipping sauce by mixing soy sauce, truffle oil, honey, and rice vinegar in a small bowl. Garnish with sesame seeds if desired. 
  • Once the dumplings are done, remove them from the pan and serve them hot with the truffle soy dipping sauce. 

These Mushroom, Spinach, and Paneer Stuffed Dumplings with Truffle Soy Dipping Sauce combine the creamy richness of paneer with savory flavors for a delightful twist on traditional dumplings. 

5. Chilli Chicken Momos (By Chef Aditya Sahu)

Ingredients:

  • 500 grams chicken mince (keema) 
  • Readymade momo dough made using 1 cup refined flour 
  • Salt to taste 
  • Crushed black peppercorns to taste 
  • 1 tbsp finely chopped ginger 
  • 1 tbsp finely chopped garlic 
  • 2-3 green chillies, finely chopped 
  • 2 spring onion bulbs, finely chopped with the greens + for garnish 
  • 1 tsp soy sauce 
  • Oil for greasing 
  • Sauce 
  • 1½ tbsps oil 
  • 2 tsps finely chopped garlic 
  • 1 tsp finely chopped ginger 
  • 2-3 green chillies, slit 
  • 1 small onion, sliced 
  • 1 small green capsicum, thinly sliced 
  • 2 tsps soy sauce
  • 1 tsp red chilli sauce 
  • Salt to taste 
  • Crushed black peppercorns to taste 
  • 1¼ cups chicken stock 
  • 1½ tbsps corn flour slurry 

Method:

  • Take chicken mince in a large bowl. Add salt, crushed black peppercorns, ginger, garlic, green chillies, spring onion bulbs, soy sauce, and spring onion greens and mix till well combined. 
  • Roll out the dough into a large thin disc. Cut out roundels using a cookie cutter. 3. To make a momo, take a roundel, place a portion of the chicken mixture in the centre, apply some water on the edges, and shape the momo as desired. 
  • Heat sufficient water in a steamer. Arrange the momos in the steamer basket and steam for 8-10 minutes. 
  • Meanwhile, to make the sauce, heat oil in a pan. Add garlic, ginger and mix well. Cook for 1-2 minutes. Add green chillies and mix well. 
  • Add onion, and green capsicum and sauté for 1-2 minutes. Add soy sauce and red chilli sauce and mix well. Add salt, crushed black peppercorns, and chicken stock and mix well. 7. Slide in the momos and gently mix till the momos are well coated with the sauce. Garnish with spring onion greens and serve hot. 

6.Chilean Sea Bass (By Chef Prakash Chettiyar, who is the Director of Culinary, at JW Marriott Kolkata)

Ingredients:

  • Sea bass –  30gms 
  • Cuttel fish – 20gms 
  • Water chestnut – 20gms
  •  Ssclean – 5gms 
  • Wheat starch – 10gms
  •  Potato starch – 10gms 
  • Salt –  5.0gms 
  • Arromet powder- 5.0gms 
  • Sweet chilli sauce – 10ml 
  • Fregnent chilli sauce – 10ml

Method:

  • Cutting: Dice the sea bass fish, cuttlefish, scallion, and water chestnut into small pieces.
  • Filling: Combine all the ingredients with oyster sauce, sesame oil, salt, and sugar to make the filling.
  • Dough: In a bowl, pour 20 ml of hot water, then add 5 grams of potato starch and 10 grams of wheat starch. Knead the mixture until a dough forms.
  • Stuffing: Take the dough and stuff it with the prepared filling.
  • Steam: Steam the dim sum for 4 minutes.

7. Bok Choy and Shitake Pine Nut (By Chef Prakash Chettiyar, who is the Director of Culinary, JW Marriott Kolkata)

Ingredients:

  • Salt – 5.0gms
  • Sesame oil – 5.0gms
  • Arromet powder – 8.0gms
  • Bok choy – 35gms
  • Shitake – 35gms
  • Pine nut – 10gms 
  • Potato starch -10gms
  • Wheat starch – 10gms
  • Sweet chilli sauce – 10ml
  • Fregnent chilli sauce -10ml

Method:

  • Cutting: Begin by dicing Shitake mushrooms, bok choy, and chopping roasted pine nuts into small pieces.
  • Saute: In a pan, sauté garlic, and then add the diced Shitake mushrooms, bok choy, and the chopped pine nuts. Season with salt and sugar to create the filling.
  • Dough: Take 20 ml of hot water, add 5 grams of potato starch and 10 grams of wheat starch, and knead the mixture until it forms a dough.
  • Stuffing: Take the dough and fill it with the prepared vegetable filling.Steam: Steam the dim sum for 3 minutes.

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