Vegetable Soup with Corn Dumplings Recipe

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Ingredients

Count

Nutrition

211

Calories

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Ingredients:

Serving

1 tbsp olive oil
4 cups finely chopped onion
1/8 tsp ground cloves
4 garlic cloves, minced
2 bay leaves
3 cups water
3 (14 1/2-oz) cans vegetable broth
1 (14 1/2-oz) can diced tomatoes, undrained
1 1/2 cups (1/4-inch) diced peeled sweet potato
1 (15-oz) 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 tsp ground red pepper
3/4 cup all-purpose flour
1 tbsp cornmeal
1 1/2 tsp baking powder
1 tsp sugar
1/2 tsp salt
1 tbsp butter
1/2 cup fat-free milk
1/3 cup frozen whole-kernel corn, thawed

Directions:

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.
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.
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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	211.24 Kcal (884 kJ)
Calories from fat	37.12 Kcal
		% Daily Value*
Total Fat	4.12g	6%
Cholesterol	3.92mg	1%
Sodium	232.07mg	10%
Potassium	510.57mg	11%
Total Carbs	38.92g	13%
Sugars	9.33g	37%
Dietary Fiber	4.25g	17%
Protein	5.23g	10%
Vitamin C	11mg	18%
Vitamin A	0.3mg	9%
Iron	0.8mg	5%
Calcium	101.1mg	10%

Amount Per 100 g
Calories	74.58 Kcal (312 kJ)
Calories from fat	13.1 Kcal
		% Daily Value*
Total Fat	1.46g	6%
Cholesterol	1.38mg	1%
Sodium	81.93mg	10%
Potassium	180.25mg	11%
Total Carbs	13.74g	13%
Sugars	3.29g	37%
Dietary Fiber	1.5g	17%
Protein	1.84g	10%
Vitamin C	3.9mg	18%
Vitamin A	0.1mg	9%
Iron	0.3mg	5%
Calcium	35.7mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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