Chickpeas and dumplings are definitely my new favorite vegetarian comfort food!

The Story Behind the Recipe

The last Sunday of winter break is the definition of “Sunday Scaries.” I love my job and rarely feel the Sunday Scaries anymore, but this past Sunday, it was pretty rough. Winter break went way too fast!

I’m trying to embrace the week (and all of January) but with the rainy, cold, dreary weather and the letdown after Christmas and break, it’s not super easy.

That’s where comfort food like this Vegetarian Chicken & Dumplings comes into the picture! It always feels good to nourish myself through the doldrums and I’m all about cozying up with a big bowl of this creamy stew full of veggies and topped with impossibly fluffy dumplings. You’ve gotta try this one too!

Why You’ll Love Vegetarian Chicken & Dumplings

• Not complex – If you’ve made chicken and dumplings or any version of the recipe in the past, you know there are a couple of steps: Make the stew, then add the dumplings. So it’s not the simplest of recipes, but it’s also not hard, either! Just whip up the stew, top with dumplings, and simmer for a bit longer.
• Amazing leftovers! – I love to enjoy a second serving for lunch the next day or easy dinner later on in the week. The dumplings hold up surprisingly well – just a quick covered simmer on the stove and it’s comfort food part two!

Vegetarian Chicken & Dumplings Recipe Ingredients

For the stew:

• Olive oil & butter – This Vegetarian Chicken & Dumplings is thickened with a roux, which starts with a combination of olive oil and butter. I like to use both because I enjoy the flavor that both bring, but you can use 100% olive oil or 100% butter (or vegan butter!) if you prefer.
• Onion – Just your standard yellow onion will do, but if all you have is a white onion or red onion on hand, totally fine!
• Carrots – A must-have veggie in Chickpeas & Dumplings!
• Celery – I love the savoriness that a bit of celery brings, and it’s a must-have for your classic mirepoix flavors.
• Garlic
• Flour – You’ll want to use all-purpose flour here.
• Poultry seasoning – A seasoning mix made with marjoram, thyme, sage, and rosemary. It’s easy to find in the spices section of most grocery stores, or you can make your own poultry seasoning at home.
• Thyme – Most poultry seasoning already has thyme, but I love the flavor thyme brings so I like to add some extra.
• Vegetable broth – You can buy it at the store, use veggie Better than Bouillon, or make your own vegetable broth at home (I have a slow cooker veggie broth recipe that I love!)
• Salt – I almost always use kosher salt in my cooking. I start with a little then taste and add more at the end if I feel it needs it.
• Milk – Just your standard 2% or whole dairy milk will work here, or I will often swap in unsweetened oat milk.
• Chickpeas – Just one can, drained.
• Peas – Peas are a classic component of traditional chicken and dumplings, so I was sure to keep them in my vegetarian version, too! I like to use frozen peas.
• Parsley – For a touch of green and herbaceous flavor.

For the dumplings:

• Flour – More all-purpose flour.
• Baking powder
• Parsley – Fresh parsley is not strictly necessary, but I love the touch of herbal flavor and color that it brings to the dumplings.
• Salt
• Butter – Make sure it’s nice and cold so it can be cut into the flour mixture with ease.
• Milk – Again, you can use dairy milk here or unsweetened plant-based milk.

Adaptations/Variations

• Swap in heavy cream for the stew – Use heavy whipping cream in place of some or all of the milk in the stew for a richer, creamier Chickpeas & Dumplings.
• Make it vegan/dairy-free – Swap in vegan butter for the butter and use an unsweetened plant-based milk for the milk. It’s just as delicious as the dairy-full version!

How to Make It

This Vegetarian Chicken and Dumplings recipe is made in two steps – first, whip up the stew, then top with the simple dumpling mixture and simmer until cooked through.

Tips for Success

• Don’t over-mix the dumplings: If you stir them too much, you risk developing the gluten in the dumplings which can make them tough instead of fluffy and tender.
• Test a dumpling to make sure they’re cooked through. Lift a dumpling out of the pot, put it on a plate, then cut it in half. It should be nice and puffy – not doughy – inside. 

I hope this Vegetarian Chicken & Dumplings recipe is a huge comfort-food winner for your family! We are absolutely in love with the cozy vibes and hearty rib-sticking goodness of this one.

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Vegetarian Chicken & Dumplings (with Chickpeas) Recipe

Hearty chickpeas stand in for chicken in this cozy, creamy stew covered with fluffy dumplings. This one is deceptively easy and pretty much the ultimate vegetarian comfort food!

Keyword chickpeas and dumplings, vegetarian chicken and dumplings

Prep Time 20 minutes minutes

Cook Time 35 minutes minutes

Total Time 55 minutes minutes

Servings 6

Calories 508kcal

Author Kare

Ingredients

For the stew:

• 2 tablespoons olive oil
• 2 tablespoons unsalted butter
• 1 medium yellow onion diced
• 4 medium carrots diced
• 2 celery stalks diced
• 3 cloves garlic minced
• 1/3 cup all-purpose flour
• 1 1/2 teaspoons poultry seasoning
• 1/2 teaspoon dried thyme
• 4 cups low-sodium vegetable broth
• 1 teaspoon kosher salt plus more to taste
• 1/4 cup milk
• 15 ounces chickpeas 1 can; drained and rinsed
• 1 cup frozen peas
• 2 tablespoons minced fresh parsley plus more for garnish

For the dumplings:

• 2 cups all-purpose flour
• 1 tablespoon baking powder
• 1 tablespoon minced fresh parsley
• 1 teaspoon kosher salt
• 3 tablespoons cold unsalted butter
• 1 cup milk

Instructions

Make the stew

• Place a medium or large Dutch oven or soup pot over medium-low heat. Add the butter and olive oil. When warm, add the onion, carrots, celery, and garlic. Sweat the veggies until tender and soft, about 8 minutes. If the vegetables begin to brown, lower the heat – you only want to sweat them.
• Add the 1/3 cup flour along with the poultry seasoning, thyme, and salt. Cook, stirring frequently, for 3 minutes .
• Stream in the vegetable broth, stirring to pick up any bits that are stuck to the pot. Stir in the milk.
• Increase heat to medium high and cook, stirring frequently, until thickened, about 5 minutes. Stir in the drained chickpeas, frozen peas, and 2 tablespoons parsley. Taste and add more salt if you feel it needs it.

Make the dumplings

• In a medium size bowl, stir together the flour, baking powder, parsley, and salt. Add the butter and use a pastry blender to mix it into the flour while cutting it into little pieces. You can use your fingers to help distribute the butter through the flour mix. You want the butter to be about the size of oats. Add the milk and stir with a fork JUST until combined; do not over-mix, or you risk developing the gluten in the dumplings which can make them tough.
• Using two soup spoons, scoop out dumplings, transferring each dumpling from one spoon to the next once or twice until slightly rounded, then pushing the dumpling off of the spoon into the simmering soup. Repeat with the rest of the dumpling batter, evenly covering the pot of soup – you should have 10-12 dumplings.
• Reduce the heat to low and place the lid on the pot. Simmer covered until the dumplings are cooked through, about 15 minutes. You can lift a dumpling out of the pot, put it on a plate, and cut in half to check for doneness. It will be puffy and not doughy inside.
• Garnish with a few more pinches of parsley and serve.

Notes

Vegan/Dairy-Free Option

Swap in vegan butter for the butter and use an unsweetened plant-based milk for the milk.

Leftovers

Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or covered on the stovetop, stirring occasionally. 

Nutrition

Serving: 1g | Calories: 508kcal | Carbohydrates: 72g | Protein: 16g | Fat: 18g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.4g | Cholesterol: 31mg | Sodium: 1091mg | Potassium: 578mg | Fiber: 10g | Sugar: 11g | Vitamin A: 7563IU | Vitamin C: 18mg | Calcium: 262mg | Iron: 6mg

More Vegetarian Comfort Food Recipes

• Chickpea & Noodle Soup
• The Best Baked Mac & Cheese Recipe Ever
• Veggie Pot Pies
• Super Easy Crock Pot “Baked” Ziti

The post Vegetarian Chicken & Dumplings (with Chickpeas) appeared first on Kitchen Treaty.

In this Article

• The Story Behind the Recipe
• Why You’ll Love this Tofu Fried Rice Recipe
• Tofu Fried Rice Ingredients
• How to Make It
• How to Top It
• Other Favorite Tofu Recipes
• FULL, PRINTABLE RECIPE
• Reviews & Comments

The Story Behind the Recipe

I love a good fried rice recipe, but I wanted one without eggs yet lots of protein. I also love a good tofu scramble, and I thought … why not make a tofu scramble situation then add that to a fried rice situation?! I know, I know, that’s a lot of situations – but trust me. This tofu fried rice, uh, situation … works.

In a nutshell, instead of the more traditional eggs, this vegan fried rice recipe uses a good amount of tofu to increase the protein quotient and make it vegan while it’s at it.

If you’re a vegan, you undoubtedly know all about tofu scrambles. But if you don’t? Basically, you crumble up extra-firm tofu and saute it with spices and maybe a few veggies. The end result is remarkably reminiscent of scrambled eggs, especially if you throw a little turmeric into the mix to lend the tofu a yellowish hue while it cooks.

I adapted this recipe from Pinch of Yum’s 10-Minute Fried Rice. My version takes a couple more minutes because it includes onions, which isn’t necessarily normally found in fried rice, but I love the flavor it lends to the tofu.

Why You’ll Love this Vegan Tofu Fried Rice

It tastes like traditional fried rice – but it has more protein and is super hearty and filling! The tofu doesn’t need to be cubed or separately cooked or pressed or otherwise fussed with. Just mash it and add it to the pan! No need to remove it before you add the rice, either, like with eggs. The tofu benefits from some extra cooking time, and you get to enjoy all the convenience. 12 minutes from fridge to table – seriously.

Here are a couple of highlights from the comments and reviews section from those who’ve made it:

• “I love this recipe. I’ve done it more than once. I usually add the whole block of tofu, because I never remember to use the extra tofu! Tastes great every time. Thanks so much for this.“
• “Very very yummy! My husband is a devoted carnivore but he loved it too.“

Tofu Fried Rice Recipe Ingredients

• Extra-firm tofu – just like when you make a tofu scramble, there is no need to press it
• Olive oil – sub veg or canola oil if you want a completely neutral oil
• Onion
• Garlic
• Toasted sesame oil – adds so much flavor!
• Ginger
• Smoked paprika & turmeric – not exactly common fried rice ingredients, but perfect for adding flavor and color to the tofu
• Rice – brown or white, use your fave! 
• Frozen corn
• Frozen peas
• Tamari or soy sauce

Adaptation Idea

Bacon option (including vegan bacon!) – Because we’re a mixed-diet home, sometimes my guy will crumble a little cooked bacon over his plate of fried rice. Leave it to our household to top a vegan dish with bacon! The good news is, on the vegetarian side of things, I have a vegetarian tofu bacon recipe that is amazing, and I like to add some of this to my own dish too.

How to Make It

1. Cook the onion, garlic, and spices in your pan, then add your mashed tofu.
2. Cook for a bit, then add your rice until sizzling. Add the corn, peas, and soy sauce at the last minute and cook through until steaming hot. That’s it!

Jump to the full, printable recipe

How to Top Tofu Fried Rice

Sometimes, I keep it simple and skip the toppings (like in the photos). Other times, I top mine with a few goodies – usually a combo of something like this:

• Garnish with chives, scallions, and/or herbs
• Drizzle with a little (or a lot) Sriracha sauce
• Spoon on a bit of spicy chili crisp or chili oil
• Add diced avocado or sliced cherry tomatoes

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Tofu Fried Rice (12-Minute Recipe)

Tofu scramble meets fried rice for an ingenious 12-minute, protein-heavy, vegan tofu fried rice dish. So easy!

Keyword tofu fried rice, vegan fried rice

Prep Time 3 minutes minutes

Cook Time 9 minutes minutes

Total Time 12 minutes minutes

Servings 3

Calories 490kcal

Author Kare

Ingredients

• 7 ounces extra-firm tofu half of a 14-ounce block
• 1 tablespoon olive oil*
• 1/2 cup finely diced yellow onion about 1/2 small onion
• 1 medium clove garlic minced
• 2 tablespoons toasted sesame oil divided
• 1 thumb-sized knob ginger peeled and minced) (about 1 tablespoon
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground turmeric
• 3 cups cooked brown rice** I like brown Basmati rice) (cold, day-old rice is best
• 1 cup frozen corn kernels
• 1 cup frozen peas
• 2-3 tablespoons Tamari or soy sauce***

Instructions

• Set the tofu on a large cutting board and mash with a potato masher or fork until it’s crumbled. Set aside.
• Place a large saute pan over medium heat. Add the olive oil. When hot, add the onion. Saute until softened, about 3 minutes. Add the garlic and cook, stirring occasionally, for 1 minute.
• Add one tablespoon of the sesame oil, then add the ginger, smoked paprika, turmeric, and mashed tofu. Cook, stirring until the spices are well-incorporated, about 2 minutes.
• Increase heat to medium-high. Add the remaining sesame oil and the rice. Cook, stirring frequently, until the rice sizzles and is thoroughly warmed through, about 2 minutes.
• Stir in the corn, peas, and Tamari (or soy sauce) and cook until the veggies are warm, about one more minute.
• Taste and add additional Tamari or soy sauce if desired.

Notes

Yield: 3 smaller servings or 2 large servings.

Topping Ideas

Serve topped with chopped chives or other herbs of choice, chopped scallions, or even a little crumbled bacon for the carnivores’ portions if you like. We like to pass the Sriracha and/or chili crisp with this fried rice, as well.

* Oil Note

If you prefer to use a more neutral oil, feel free to sub vegetable or canola oil.

** Rice Note

You can use white rice too! Whichever rice you prefer – just remember day-old usually makes better fried rice. 

*** Soy Sauce Note

If you’re eating gluten-free, be sure to opt for Tamari (which is gluten-free) vs soy sauce (which has gluten).

Meat option

Top the carnivores’ portions with some cooked and crumbled/chopped bacon.

Adapted from Pinch of Yum’s 10-Minute Fried Rice

Nutrition

Calories: 490kcal | Carbohydrates: 69g | Protein: 16g | Fat: 18g | Saturated Fat: 3g | Sodium: 719mg | Potassium: 550mg | Fiber: 8g | Sugar: 7g | Vitamin A: 669IU | Vitamin C: 24mg | Calcium: 58mg | Iron: 3mg

Originally published 1/11/2016

Other Favorite Tofu Recipes

Is tofu the most versatile ingredient in the world? Might just be!

• Crispy Air Fryer Tofu – So easy and so good! I make this in bulk and freeze it. Super convenient.
• Plant Power Protein Breakfast Bowls with tofu scramble make for the perfect hearty breakfast
• Cashew Veggie Stir Fry is a one-dish-two-ways meal with tofu in one wok for the vegetarians and chicken in the other for the meat-eaters.
• This Tofu Bacon is unbelievably delicious – crispy and done in 10 minutes!
• Crispy Pan-Fried Tofu is so great with so many dishes.
• This Tofu Edamame Bowl from The Little Kitchen is so fresh and delicious!

FAQs

Can I use freshly cooked rice instead of day-old rice?

Yes, but day-old is much better. Fresh rice tends to be softer, which can make your fried rice a little mushy. One ideas is that if you only have freshly cooked rice, spread it out on a baking sheet and let it cool completely (or pop it in the fridge for 20–30 minutes). The drier the rice, the better the texture.

What kind of tofu works best?

Extra-firm tofu is what you’ll want here. You can make a firm tofu work, too (pressed well) but it might not hold up as well.

Do I need to press the tofu?

If it’s extra-firm, a quick blot with a paper towel is usually enough.

How do I make this gluten-free?

Everything in the recipe is naturally gluten-free, with the exception of the soy sauce. To make it fully GF, use tamari or coconut aminos instead of regular soy sauce

Can I add more veggies?

Sure! The frozen peas and corn are a must in my book. Carrots, bell peppers, broccoli, mushrooms, or shredded cabbage also work beautifully. Chop the veggies up small (around the same size as the corn and peas), then sauté them with the onion until tender, then proceed with the recipe.

How do I add more protein?

This recipe already has a good amount of protein, thanks to the tofu, but you can increase it by stirring in some shelled thawed edamame or serving fried rice with a side of pan-fried tofu or air-fryer tofu.

Can I make this ahead of time?

Yes; it reheats well. Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet for the best texture (a splash of water helps revive it), or microwave if you’re in a hurry.

What’s the best pan to use?

A large skillet works great. If you have a wok, even better. The key is enough surface area so everything can brown instead of steam.

The post 12-Minute Tofu Fried Rice (Easy High-Protein Recipe) appeared first on Kitchen Treaty.

The thing is, I’m feeling a bit fresh out of words. In part, it’s because I’m tired and I can’t believe it’s snowing outside again and the truth is I have other (non-life-threatening, but distracting) things on my mind. Plus, I’m fresh off a lovely reader comment who insisted I was far too wordy for my own good and needed to take a good look at what kind of blogger I want to be, because apparently I’m all over the map. Ooookay thanks, reader!

As much as I try to brush off negative comments (after carefully considering them, because whether I like it or not, there’s usually there’s something to learn), sometimes they’re a bit … demotivating? Which makes me feel like I just don’t have much to say. And even if I did, does anyone even want to hear it?

Well, I’m here, and you’re still reading (and thank you so much for that), so I’m going to assume you might want to know a little about this Slow Cooker Red Lentil & Chickpea Curry.

This chickpea curry recipe is a riff on one of my favorites (and readers’ too), this pumpkin chickpea curry. I don’t know about you, but I’m still firmly OVER pumpkin this time of year, after the bright flash of pumpkin madness all autumn long. Don’t get me wrong – I love pumpkin! Just not in March.

So I wanted to create a version of that recipe that omitted the pumpkin, and, based on reader suggestions (most of the comments I get are awesome, really!), I added in some buttery Yukon Gold potatoes and peas, too.

I love the heartiness the potatoes lend to the whole situation, plus the pop of green from the peas. Plus, adding a green veggie makes me feel like I’m getting a full meal in a bowl. So convenient!

I love the chickpea + red lentil situation because this chickpea curry is HEARTY, my friends. Plant protein pow right here!

This one’s really easy to put together. Just dump all of the ingredients except the coconut milk and peas into your slow cooker in the morning and go on about your day. About 30 minutes before dinner, get your rice going, then stir the peas and coconut milk into the curry so it’ll warm through. Scoop rice and the chickpea curry into your bowl and sprinkle with a bit of cilantro. Dinner’s made!

More Chickpea & Bean Curry Recipes

• These Curried Baked Beans are easy and delicious!
• This Chickpea & Tomato Curry is super easy – it comes together quickly on the stovetop. Love this one!
• Slow Cooker Red Lentil & Pumpkin Curry is my fall spin on this same recipe.
• Summer Coconut Chickpea Curry with corn and zucchini is light yet so full of flavor.

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Slow Cooker Red Lentil & Chickpea Curry with Potatoes & Peas

Hearty, full of flavor, a relatively short list of ingredients, and basically hands-off. That’s what I call the perfect dinner recipe! I love this chickpea curry recipe and I hope you do too.

Prep Time 15 minutes minutes

Cook Time 8 hours hours

Total Time 8 hours hours 15 minutes minutes

Servings 6

Calories 313kcal

Author Kare

Ingredients

• 1 cup dry split red lentils rinsed well
• 1 15-ounce can chickpeas, drained and rinsed
• 1 medium yellow onion diced – about 2 cups
• 2 medium cloves garlic minced
• 2 1/2 cups diced Yukon Gold potatoes about 1 pound
• 2 cups low-sodium vegetable broth
• 1 tablespoon curry powder
• 1/8 teaspoon cayenne pepper optional; adds some extra heat
• 1 teaspoon kosher salt + more to taste
• 1 14-ounce can lite coconut milk
• 1 cup frozen peas

For serving:

• Rice
• Cilantro

Instructions

• To a 4-quart or larger slow cooker, add the lentils, chickpeas, onion, garlic, potatoes, vegetable broth, curry powder, cayenne pepper if using, and salt. Stir, place the lid on the slow cooker, and cook on low for 7-8 hours (high for about 4 hours), until the potatoes and lentils are cooked through. It’ll be relatively thick until you do the next step.
• About 30 minutes before eating, start cooking your rice and stir in the coconut milk and peas. Continue cooking on low for another 20-30 minutes.
• Taste and add additional salt if desired.
• To serve, add some rice to your bowl plus the curry. Top with fresh cilantro. That’s it!

Nutrition

Calories: 313kcal | Carbohydrates: 49g | Protein: 16g | Fat: 7g | Saturated Fat: 4g | Sodium: 667mg | Fiber: 10g | Sugar: 6g

The post Slow Cooker Red Lentil & Chickpea Curry with Potatoes & Peas appeared first on Kitchen Treaty.

It’s been pretty well shown that it’s actually difficult NOT to get enough protein when you’re eating a vegan or vegetarian diet. But some of us (myself included) do operate better on more protein. It helps us feel satisfied, keeps us fuller longer, and perhaps (again speaking for myself) makes us less likely to reach for empty carbs.

I’m always on the hunt for (mostly) plant-based, protein-rich recipes – in fact, I love creating them so much, I have an entire category dedicated to it on this here blog!

For the new year, I thought I’d round up some of my favorite high-protein vegetarian and vegan recipes – featuring many from my blog, and a ton more from blogging friends (okay, and one from Martha Stewart, who I would like to be my friend).

But first, let’s talk about the protein sources. What are they, exactly?

Well, first and foremost, we’ve got lentils. Every day I fall a little more in love with lentils. There are so many delicious ways to prepare them, and I’m blown away by the protein, fiber, and overall nutrition in these things. 1/2 cup cooked lentils is only about 170 calories, yet contains 14 grams fiber, 12 grams protein, and 20% of the recommended daily allowance of iron. And they’re so filling.

And then beans, of course – black beans, cannellini beans, chickpeas …  beans are a powerhouse of protein, and they can be delicious to boot. Also falling into the legume category are peas and peanuts – personally I always think of peas as a vegetable so I have a bit of an “oh yeah!” moment when I think of peas as a protein source. But one cup of peas boasts nearly 8 grams of protein. Not too shabby!

And soy – edamame and tofu. If you’re worried about GMOs when it comes tofu, reach for Nasoya brand organic tofu – my go-to brand, and non-GMO. I adore both tofu and edamame. Tofu is so unbelievably versatile. Edamame is great to have cooked in the fridge so I can reach for it when I need a protein-packed pick-me-up.

What else? Well, nuts and seeds (chia seeds are my fave – 2 tablespoons have 4 grams protein). And some grains out there are steadily gaining attention for being high in protein – quinoa (technically a seed) has been around for awhile; farro and sorghum are gaining momentum.

And then, of course, if you’re a lacto-vegetarian (lacto = dairy), you probably know dairy, too, can be an excellent source of protein. 1 cup of Greek yogurt contains around 25 grams of the stuff!

Yup, protein can be found everywhere – not just in meat. And these 100+ recipes are proof! Shall we get to it?

Click through to a specific category or browse by scrolling … your choice!

• Soups & Stews
• Chilis
• Curries
• Pastas & Pasta Sauce
• Rice & Grains
• Salads
• Bowls
• Burgers & Sandwiches
• Stir Fries
• Shepherd’s Pie
• Scrambles
• Loafs
• Fritters, Falafel, & Bites
• More, More, More!

Soups & Stews

From Kitchen Treaty:

• Simple Lentil Vegetable Soup (vegan)
• Our Very Favorite Black Bean Soup (vegan)
• Jalapeno Black Bean & White Bean Soup  (vegan)
• Hearty Tuscan Bean Stew (vegan)

From other blogs:

• Vegan Red Lentil Stew (vegan) – Vegan Chickpea
• Easy Red Lentil Soup (vegan) – In Fine Balance
• Turmeric Lentil Stew (vegan) – Running to the Kitchen
• Lentil Stew with Artichokes (vegan) – Deb’s Pots
• Pumpkin Chickpea Stew (vegan) – Occasionally Eggs

Chilis

From Kitchen Treaty:

The post 100+ High-Protein Vegetarian & Vegan Recipes appeared first on Kitchen Treaty.

I’m also excited about it because I love it. And peas have not always been my thing, so. Yay! Yay for peas!

(more…)

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