Vegetable Soup with Corn Dumplings

Randy Mayor; Lydia DeGaris-Pursell

If you plan to serve only a portion of this soup, refrigerate part of the dumpling batter for up to 24 hours to make fresh dumplings for the reheated soup.

Yield: 8 servings (serving size: 1 1/2 cups soup and 1 dumpling)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 271
  • Calories from fat: 16%
  • Fat: 4.9g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 0.7g
  • Protein: 11g
  • Carbohydrate: 50.9g
  • Fiber: 7.5g
  • Cholesterol: 4mg
  • Iron: 2.8mg
  • Sodium: 767mg
  • Calcium: 148mg

Ingredients

  • Soup:
  • 1 tablespoon olive oil
  • 4 cups finely chopped onion
  • 1/8 teaspoon ground cloves
  • 4 garlic cloves, minced
  • 2 bay leaves
  • 3 cups water
  • 3 (14 1/2-ounce) cans vegetable broth
  • 1 (14 1/2-ounce) can diced tomatoes, undrained
  • 1 1/2 cups (1/4-inch) diced peeled sweet potato
  • 1 (15-ounce) can navy beans, rinsed and drained
  • 2 cups frozen whole-kernel corn, thawed
  • 2 cups sliced zucchini (about 1 medium)
  • 1/4 cup chopped fresh parsley
  • 1/8 teaspoon ground red pepper
  • Dumplings:
  • 3/4 cup all-purpose flour
  • 1 tablespoon cornmeal
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1 tablespoon butter
  • 1/2 cup fat-free milk
  • 1/3 cup frozen whole-kernel corn, thawed

Preparation

  1. To prepare soup, heat oil in a large Dutch oven over medium heat. Add onion, cloves, garlic, and bay leaves; cook 10 minutes. Add water, broth, and tomatoes; bring to a boil. Add sweet potato and beans; cook for 10 minutes. Stir in corn, zucchini, parsley, and red pepper; bring to a boil. Reduce heat, and simmer 5 minutes. Discard bay leaves.
  2. To prepare dumplings, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add milk and corn; stir just until moist.
  3. Bring soup to a boil. Drop dumpling dough by rounded tablespoonfuls into the vegetable mixture to form 8 dumplings. Cover, reduce heat, and cook over medium-low heat 10 minutes or until dumplings are done (do not boil).
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