* Exported from MasterCook *
Miso Soup with Sweet Potato Dumplings
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowFat (Less than 25%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound sweet potatoes
1 tablespoon canola oil
2 cloves garlic -- chopped
1 shallot -- chopped
1/8 teaspoon red pepper flakes
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups sliced bok choy
1 cup bean sprouts
1 cup edamame -- shelled
12 wonton wrappers
3 tablespoons white miso -- plus more to taste
2 scallions -- thinly sliced
Heat oven to 375°.
Prick holes in potatoes. Bake on a baking sheet until soft, turning once,
about 1 hour. Cool, then peel and mash.
Heat oil in a small skillet over medium heat. Cook garlic and shallot,
stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic
mixture, salt and pepper into potatoes.
Place bok choy, sprouts and edamame in a pot with 2 cups water and set
aside.
Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato
mixture in the center and make a fist to gather edges. Repeat with
remaining wrappers and filling.
Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered,
until wrappers are translucent, 3 to 6 minutes.
Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring
to a boil. Remove from heat.
Add miso, stirring until it dissolves. Divide among bowls; top with
scallions.
Serves 4
286 calories per serving; 6 g fat (0.5 g saturated) ; 47.8 g carbs ; 8.3 g
fiber ; 11.5 g protein
This spicy soup from Shawn McClain, chef at Green Zebra in Chicago, is
rich in immunity-enhancing vitamin A. Easy prep only adds to the appeal!
Cuisine:
"Asian"
Source:
"SELF magazine"
S(Formatted by Chupa Babi):
"April 2013"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 330 Calories; 9g Fat (24.5%
calories from fat); 16g Protein; 49g Carbohydrate; 8g Dietary Fiber; 2mg
Cholesterol; 943mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1
Vegetable; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 183 0 0 0 0 0
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