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Contest-Winning Vegetable Soup with Dumplings Recipe

Contest-Winning Vegetable Soup with Dumplings Recipe

Not only is this hearty soup my family's favorite meatless recipe, but it's a complete meal-in-one. It's loaded with vegetables, and the fluffy carrot dumplings are a great change of pace at dinnertime. —Karen Mau of Jacksboro, Tennessee
TOTAL TIME: Prep: 25 min. Cook: 40 min. YIELD:10 servings

Ingredients

  • 1-1/2 cups chopped onions
  • 4 medium carrots, sliced
  • 3 celery ribs, sliced
  • 2 tablespoons canola oil
  • 3 cups vegetable broth
  • 4 medium potatoes, peeled and sliced
  • 4 medium tomatoes, chopped
  • 2 garlic cloves, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup all-purpose flour
  • 1/2 cup water
  • 1 cup chopped cabbage
  • 1 cup frozen peas
  • CARROT DUMPLINGS:
  • 2-1/4 cups reduced-fat biscuit/baking mix
  • 1 cup shredded carrots
  • 1 tablespoon minced fresh parsley
  • 1 cup cold water
  • 10 tablespoons shredded reduced-fat cheddar cheese

Directions

  • 1. In a Dutch oven, cook the onions, carrots and celery in oil for 6-8 minutes or until crisp-tender. Stir in the broth, potatoes, tomatoes, garlic, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until vegetables are tender.
  • 2. In a small bowl, combine flour and water until smooth; stir into vegetable mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cabbage and peas.
  • 3. For dumplings, in a small bowl, combine baking mix, carrots and parsley. Stir in water until moistened. Drop in 10 mounds onto simmering soup. Cover and simmer for 15 minutes or until a toothpick inserted in a dumpling comes out clean (do not lift cover while simmering). Garnish with cheese. Yield: 10 servings.

Nutritional Facts

1-1/4 cups soup with 1 dumpling and 1 tablespoon cheese equals 258 calories, 7 g fat (2 g saturated fat), 5 mg cholesterol, 826 mg sodium, 44 g carbohydrate, 5 g fiber, 8 g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1 fat.