Vegetable and Dumpling Soup

Vegetarian
Health score
35%
Vegetable and Dumpling Soup
100 min.
4
576kcal

Suggestions

Ingredients

  • package biscuit mix to directions ) prepared for 8 drop biscuits (recommended: jiffy brand
  • tablespoons butter 
  •  carrots diced peeled
  • ribs celery diced with leafy tops from the heart,
  • cups chicken stock-in-a-box 
  • cup cooking wine dry white
  •  bulb fennel trimmed
  • handful flat-leaf parsley fresh finely chopped
  • tablespoons flour 
  • large bay leaves fresh
  • 0.3 cup optional: dill fresh finely chopped
  • tablespoons thyme leaves fresh chopped
  • cloves garlic chopped
  • 0.3 cup olive oil extra-virgin
  • large onion diced
  •  parsnips peeled chopped
  • cup peas green frozen
  •  potatoes diced all-purpose peeled
  • servings salt and pepper black freshly ground

Equipment

  • bowl
  • frying pan
  • whisk
  • pot
  • dutch oven
  • cutting board

Directions

  1. Heat a large Dutch oven over medium high heat with olive oil, 4 turns of the pan. Quarter and core the fennel, then chop into a small dice and add to the pot. Chop the vegetables and keep adding to the pot as you work to keep your cutting board clear - add the diced celery, chopped parsnips, carrots, potatoes, onions, garlic, and season liberally with salt and pepper, add in bay leaves and thyme. Sweat the vegetables 8 to 10 minutes covered, stirring fairly frequently, then add wine and deglaze the pot Stir in the stock plus 2 cups water and bring to a boil.
  2. Heat the butter in a small skillet over medium heat to melt, then whisk in the flour 1 minute. Scrape the roux into the soup. Simmer the soup a few minutes to combine the flavors then cool and cover for a make-ahead meal.
  3. Bring the soup to a boil over medium to medium-high heat, stirring occasionally. Stir together the biscuit mix with water and parsley according to package directions. When the soup comes to a boil add in the peas, dill and reserved fennel fronds. Using 2 spoons drop the biscuit mix into a pot shaping small egg-shaped dumplings as you go. Cover and simmer over medium-low heat for 10 minutes. Turn off the heat and serve the hearty, thick soup in shallow bowls.

Nutrition Facts

Calories576kcal
Protein10.12%
Fat42.48%
Carbs47.4%

Properties

Glycemic Index
156.23
Glycemic Load
26.11
Inflammation Score
-10
Nutrition Score
35.612608808538%

Flavonoids

Malvidin
0.04mg
Catechin
0.47mg
Epicatechin
0.33mg
Eriodictyol
0.63mg
Hesperetin
0.24mg
Naringenin
0.23mg
Apigenin
3.4mg
Luteolin
2.07mg
Isorhamnetin
3.16mg
Kaempferol
1.68mg
Myricetin
0.25mg
Quercetin
11.18mg

Nutrients percent of daily need

Calories:575.71kcal
28.79%
Fat:25.86g
39.79%
Saturated Fat:8.26g
51.61%
Carbohydrates:64.93g
21.64%
Net Carbohydrates:51.98g
18.9%
Sugar:16.93g
18.81%
Cholesterol:29.78mg
9.93%
Sodium:521.38mg
22.67%
Alcohol:6.18g
100%
Alcohol %:1.08%
100%
Protein:13.86g
27.72%
Vitamin A:6384.27IU
127.69%
Vitamin K:107.31µg
102.2%
Vitamin C:72.36mg
87.71%
Manganese:1.25mg
62.65%
Fiber:12.94g
51.78%
Potassium:1689.81mg
48.28%
Vitamin B6:0.82mg
41.24%
Folate:163.43µg
40.86%
Vitamin B3:7.51mg
37.54%
Phosphorus:309.95mg
30.99%
Vitamin B1:0.43mg
28.78%
Vitamin E:4.14mg
27.61%
Vitamin B2:0.46mg
26.83%
Magnesium:106.08mg
26.52%
Copper:0.53mg
26.31%
Iron:4.37mg
24.28%
Calcium:157.32mg
15.73%
Selenium:10.32µg
14.75%
Zinc:2.11mg
14.04%
Vitamin B5:1.29mg
12.88%