Vegetable Soup Dumplings for Weight Loss

If you’re trying to lose weight but still crave comforting, savory meals, vegetable soup dumplings are the perfect fix. These bite-sized delights are filled with a flavorful veggie-packed broth and wrapped in a thin, low-calorie dough — perfect for portion control and packed with fiber.

💪 Why Soup Dumplings Help With Weight Loss

• Low in calories but filling thanks to high water and fiber content

• Portion-controlled servings make it easy to avoid overeating

• Loaded with vegetables like cabbage, carrots, mushrooms, and onions

• Can be made oil-free and steamed, avoiding excess fats

• Perfect for meal prep and freezer-friendly

🧾 Ingredients

For the Filling (Broth & Veggie Gelatin):

• 1 cup vegetable broth (low sodium)

• 1 tbsp agar-agar powder or unflavored gelatin

• 1/4 cup finely shredded cabbage

• 1/4 cup finely chopped mushrooms

• 2 tbsp finely grated carrots

• 1 tbsp green onions

• 1/4 tsp garlic powder

• Salt & pepper to taste

For the Dough:

• 1 cup all-purpose flour (or whole wheat for extra fiber)

• ~1/4 cup warm water

• Pinch of salt

👩‍🍳 Instructions

Step 1: Make the Soup Gel

1. Heat the vegetable broth in a small pot.

2. Stir in agar-agar or gelatin and simmer for 2 minutes until dissolved.

3. Pour into a shallow container and refrigerate until solid (~30 min).

4. Once set, cut the gel into small cubes and mix with finely chopped vegetables.

Step 2: Make the Dough

1. In a mixing bowl, combine flour and salt.

2. Gradually add warm water and knead into a soft dough.

3. Cover and let rest for 20 minutes.

4. Roll dough into small balls and flatten into thin circles (about 3 inches wide).

Step 3: Assemble Dumplings

1. Place a small spoonful of the veggie gel mix in the center of each wrapper.

2. Fold and pinch to seal like a dumpling (pleated or purse-style).

3. Steam dumplings in a bamboo steamer or metal rack for 8–10 minutes.

🥣 Serving Tips

• Pair with a light soy-vinegar dipping sauce

• Serve with steamed greens or a light miso soup for a complete low-calorie meal

• Store extras in the freezer and re-steam when ready to eat

🧠 Nutritional Info (Per 4 Dumplings)

• Calories: ~120

• Protein: 3g

• Carbs: 18g

• Fat: 1g

• Fiber: 3g

✅ Weight Loss Bonus Tips

• Use whole wheat flour for more fiber and better satiety

• Go easy on dipping sauces—choose low-sodium, vinegar-based ones

• Add tofu or edamame for extra protein if needed

• Use agar-agar instead of gelatin for a plant-based version

Looking for another healthy recipe that supports weight loss? Check out our lemon balm recipe for weight loss — it’s soothing, refreshing, and perfect alongside your meals! You might also enjoy our 7-Day Vegetable Soup Diet Recipe for Weight Loss and the versatile Kelly Salad Base Recipe for the Galveston Diet.