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Garden Potstickers

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    These delicious dumplings are incredibly versatile—freely adjust according to your tastes and what is in your refrigerator. This recipe makes a lot, but these dumplings freeze well once assembled and before cooking for a quick meal on a busy night.

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    Dipping Sauce

    2 Tbsp (30 mL) low-sodium soy sauce
    3 Tbsp (45 mL) water
    2 Tbsp (30 mL) rice wine vinegar
    1 tsp (5 mL) toasted sesame oil
    1 tsp (5 mL) sambal (optional)

    Whisk together all ingredients in small bowl and set aside.

    Potstickers

    4 oz (115 g) firm tofu, coarsely grated
    1/2 cup (125 mL) coarsely grated carrot (about 2 medium carrots)
    1 Tbsp (15 mL) low-sodium soy sauce
    2 tsp (10 mL) toasted sesame oil
    1/4 cup (60 mL) finely chopped red pepper
    1/4 cup (60 mL) finely chopped shiitake or crimini mushrooms
    1/2 cup (125 mL) finely sliced napa cabbage
    3 Tbsp (45 mL) finely sliced scallions
    3 Tbsp (45 mL) finely chopped unsprayed edible nasturtium leaves, washed and dried
    2 garlic cloves, minced
    1 tsp (5 mL) finely grated fresh ginger
    1 egg
    32 round dumpling or gyoza wrappers
    2 tsp (10 mL) coconut oil, divided
    1 cup (250 mL) water, divided
    Unsprayed edible nasturtium blossoms, stems removed, washed and dried (as garnish)

    Place tofu in clean towel and squeeze out any excess moisture. In large bowl, stir together tofu with carrot, soy sauce, and sesame oil. Let stand 15 to 20 minutes. Stir in red pepper, mushrooms, cabbage, scallions, nasturtium leaves, garlic, ginger, and egg.

    Remove dumpling wrappers from package; keep stacked and covered with lightly dampened towel. Working with one dumpling wrapper at a time, place 1 level Tbsp (15 mL) tofu mixture in centre of wrapper.

    Brush or dab edge of wrapper lightly with water and fold in half, pressing edges together to seal. Try to expel as much air as possible when forming dumpling or it may open when cooking. Stand dumpling, seam side up, on parchment-lined baking sheet. Repeat until all dumpling mixture is used. You should have 32 dumplings.

    Heat 1 tsp (5 mL) coconut oil in 10 in (25 cm) frying pan over medium heat. Working in batches, arrange half of the dumplings in tight circular pattern, seam side up. Dumplings will be touching each other. Cook until sizzling and bottoms are just starting to brown, about 2 minutes. Pour 1/2 cup (125 mL) water over potstickers and continue to cook, covered, for 8 minutes. Add another 1/4 cup (60 mL) water if frying pan becomes dry before time is up. Remove lid, let remaining water evaporate, and loosen potstickers from bottom of pan with spatula.

    Transfer to serving plate and repeat cooking process with remaining coconut oil, potstickers, and water. Garnish with nasturtium blossoms and serve while warm, alongside Dipping Sauce.

    Makes 32 dumplings.

    Each dumpling contains: 37 calories; 1 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 5 g total carbohydrates (0 g sugar, 0 g fibre); 102 mg sodium

    source: "Cooking with Edible Flowers", alive #359, September 2012

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    Garden Potstickers

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    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.