Crispy Vegan Rice Wrap Dumplings

This recipe makes a bit of an “Aries kitchen” (aka you can possibly dirty every dish you own), but oh so worth it. Thanks to the chickpea flour, this recipe will have you adding fibre, folate, iron, magnesium, zinc, vitamin B6, and since there’s no animal products, there is zero cholesterol!

I’ve had zinc on my mind a lot lately and since there’s almost 3g in one cup of the chickpea flour going into this recipe, let’s talk about it.

1. Zinc is necessary for our immune system to work properly. During the course of our lifetime, there’s never been a greater need than boosting our immunity than now. If you’d like to learn more about how to pro-actively put protective measures in place for your immune system, reach out. There are some easy-to-implement guidelines done safely and effectively during this pandemic. (1)

2. Zinc is important in healing our skin. Whether it’s a cut, acne, psoriasis or eczema we’re looking to heal, zinc is crucial in all stages of wound healing, and may also help prevent wound infections. (1)

3. Zinc has been linked to reducing oxidative stress on our bodies. A good zinc level is correlated with lower inflammation, and preventing aging or chronic diseases. Studies have also shown that there may be a connection with low zinc and conditions such as diabetes and high blood pressure. (1,2)

4. Among many other key roles that zinc plays in the body, our memory and learning skills can also be impacted by zinc levels. Headaches and tingling were also considered in a study looking at participants’ zinc levels and their neurological symptoms. (3,4)

For most adult females, 8 mg is recommended and for adult males, 11 mg. During the teenage years, females tend to need slightly more, 9 mg. For male teenagers, 11 mg. Children need less up until the age of 8 or 9, be sure to consult with a health professional before considering supplementing zinc in any diet.

Zinc and copper have a strong relationship and therefore striking a balance is key. Zinc deficiency symptoms can include any of the following: weight loss, loss of appetite, lack of taste/smell, poor wound healing, skin problems (acne, psoriasis), loss of menstrual period, night blindness, white spots on fingernails and depression.

If you’d like to learn more about ensuring you are getting enough zinc, among other nutrients, book your free Clarity Call and we can discuss your health needs and start building your health plan!

Ok, recipe time.

Ingredients & Directions

Estimated time: 45 minutes

Effort/Skill: Medium

Dumplings

FILLING

1 tbsp avocado oil 

1 cup red, yellow, orange, green peppers, diced

1/2 cup celery, finely chopped

1 cup chopped mushrooms

1 small onion diced

4 cloves garlic, crushed

1/2 cup purple cabbage 

1 thumb-sized ginger grated

DOUGH

2 cups chickpea flour

2 tbsp chia seeds + 6 tbsp water

3/4 - 1 cup water

1/2 cup green onions, finely chopped

1 tsp tamari

1 tbsp fresh herbs - cilantro, parsley, or basil

1 tsp coriander

1 tsp onion powder

1/2 tsp cinnamon

WRAPPER

10-16 rice wrappers

1/2 cup hot water 

2 tbsp avocado oil

Dipping sauce

1 cup finely chopped cilantro

3 tbsp tamari

2 tbsp lime juice

1 tsp sesame oil

1 tbsp tahini or peanut butter

Directions

1. In a skillet, heat 1 tbsp avocado oil over medium heat. Add the onions. Cook until translucent and slightly brown.

2. Add the mushrooms, then celery and peppers, and cabbage and stir frequently.

3. Finally, add the ginger and garlic. Cook all veggies until soft and well cooked. Set aside to cool.

4. In a small dish, soak the chia seeds in water to make an “egg”. Set aside.

5. In a large bowl, add the chickpea flour, the chia seed '“egg”, the cooled cooked veggies and gradually add in the water, tamari and green onions, herbs and spices.

6. Mix well until the dough is sticky, thicker than a muffin mixture.

7. Once the dough is the right consistency, lightly add some more chickpea flour to your hands and form small balls of dough.

8. Place the patties on a parchment lined baking sheet and form into rectangles, about 2”W x 3”L.

9. Lightly brush each patty with avocado oil.

10. Bake in air fryer or convection oven at 375F for 15-20 minutes. Turning over halfway. You can also lightly pan fry if you’d prefer until the patties are crispy and browned. 

11. Set the patties to cool.

12. Prepare the dipping sauce. 

13. Fill a deep plate or pie plate with hot water (cool enough to touch) and add each rice wrapper individually until well soaked, but slightly firm still.

14. Have a wooden cutting board close by and as each wrap is wet, place on the cutting board.

15. Add the patty and fold the rice wrapper around like an envelope.

16. Set the patties aside on a parchment lined baking sheet, or on a surface that they will not stick to. I rub some oil on each with my fingers to ensure they won’t stick.

17. Next add the avocado oil to a non-stick pan. Heat the oil on low heat (gas mark 2-3). Next, carefully lower a rice wrapped dumpling in the pan and lightly fry each side until it’s golden brown and crispy.

    OPTION: Use the air fryer with a brush of oil on each dumpling and bake at 400F for 5 minutes, or until brown.

18. You can freeze them when they cool and reheat in the air fryer or pan! Makes approximately 12 dumplings. 

19. Serve with dipping sauce and fresh herbs, such as parsley, cilantro or basil. Add some chives to the dipping sauce.

Enjoy!

Sources:

(1) https://www.medicalnewstoday.com/articles/263176#11-benefits

(2) Olechnowicz J, Tinkov A, Skalny A, Suliburska J. Zinc status is associated with inflammation, oxidative stress, lipid, and glucose metabolism. J Physiol Sci. 2018;68(1):19-31. doi:10.1007/s12576-017-0571-7

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5754376/

(3) https://www.mountsinai.org/health-library/supplement/zinc

(4) Balch, P. A. (2010). Prescription for Nutritional Healing, fifth edition. Penguin.