Ingredients
Soup
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2 tablespoons canola oil or other neutral oil
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1 cup chopped yellow onion
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1 cup chopped carrots
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½ cup chopped celery
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½ cup chopped parsnip
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1 tablespoon chopped fresh thyme
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1 bay leaf
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½ cup all-purpose flour, divided
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6 cups lower-sodium chicken broth
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¼ cup half-and-half
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½ teaspoon ground pepper
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¼ teaspoon salt
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2 ½ cups shredded cooked chicken
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½ cup frozen peas
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2 tablespoons chopped fresh flat-leaf parsley
Dumplings
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1 cup whole-wheat flour
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1 cup all-purpose flour
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1 ½ teaspoons baking powder
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½ teaspoon baking soda
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¼ teaspoon salt
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2 tablespoons unsalted butter, melted
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1 tablespoon canola oil
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1 cup reduced-fat buttermilk
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2 tablespoons thinly sliced scallion
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1 tablespoon chopped fresh flat-leaf parsley, plus more for garnish
Directions
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To prepare soup: Heat 2 tablespoons oil in a Dutch oven over medium-high heat. Add onion, carrots, celery, parsnip, thyme and bay leaf; cook, stirring occasionally, until tender, about 5 minutes. Add 1/4 cup all-purpose flour; cook, stirring constantly, until the vegetables are evenly coated, about 1 minute. Gradually add 1/2 cup broth, stirring until mixture is combined and thickened. Gradually add the remaining 1/4 cup flour, stirring until combined. Gradually add the remaining 5 1/2 cups broth, stirring until combined. Stir in half-and-half, pepper and salt, scraping up the browned bits on the bottom of the pot with a wooden spoon. Increase heat to high and bring the mixture to a boil. Reduce heat to low; simmer, stirring occasionally, until thickened, about 4 minutes. Stir in chicken, peas and 2 tablespoons parsley.
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Meanwhile, prepare dumplings: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add butter and oil, stirring until combined. Add buttermilk, scallion and parsley, stirring until just combined.
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Use a 1/3-cup measure to scoop dumplings and gently drop into the soup (you should have 8 dumplings). Cover and cook over low heat until a wooden pick inserted into the center of the dumplings comes out clean, about 20 minutes. Garnish with additional parsley before serving, if desired.
To make ahead
Refrigerate in an airtight container for up to 3 days. To reheat, microwave on Medium (50%) for 2 to 3 minutes.
Nutrition Facts (per serving)
349 | Calories |
12g | Fat |
38g | Carbs |
22g | Protein |
Nutrition Facts | |
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Servings Per Recipe 8 | |
Serving Size 1 cup soup & 1 dumpling | |
Calories 349 | |
% Daily Value * | |
Total Carbohydrate 38g | 14% |
Dietary Fiber 4g | 14% |
Total Sugars 5g | |
Protein 22g | 44% |
Total Fat 12g | 15% |
Saturated Fat 4g | 20% |
Cholesterol 50mg | 17% |
Vitamin A 3160IU | 63% |
Vitamin C 9mg | 10% |
Vitamin D 3IU | 1% |
Vitamin E 1mg | 9% |
Folate 100mcg | 25% |
Vitamin K 36mcg | 30% |
Sodium 466mg | 20% |
Calcium 141mg | 11% |
Iron 3mg | 17% |
Magnesium 54mg | 13% |
Potassium 413mg | 9% |
Zinc 1mg | 9% |
Omega 3 1g |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.