Chickpea Dumpling Stew

Recipe posted in: Flex Meals & Snacks, Lunches & Dinners, Main Courses
dumpling stew

Nothing is quite as scrumptious (and filling) as a hearty stew, and that’s exactly why we’ve created this diet-friendly Chickpea Dumpling Stew recipe—it’s healthy, hearty and absolutely delicious!

This stew is built off a no-chicken (or vegetable) broth with an assortment of veggies added in. It’s an easy way to fuel up on veggies without having to dish out yet another salad. On that note, we encourage you to veg out on 10 More Flavorful Recipes that Aren’t Salads > Within this list we know you’ll find a new recipe that you’ll be making over and over again.

Like peanut butter without jelly, a stew without dumplings just doesn’t feel quite right. The dumplings you’ll be whipping up here are healthier than those you may come across while dining out. The most important component is the whole wheat flour which is swapped in for white flour. This healthy swap helps you load up on fiber and other additional nutrients that are taken out of white flour.

This recipe requires some easy preparation to ensure you’re maximizing on flavor and deliciousness, and we promise you, the prep is worth it. Unlike so many other yummy foods, when reheated, this stew is just tasty as enjoying it fresh off the stove. This makes it an ideal meal prep option to pack for lunch or to enjoy on a hectic night.

With each passing spoonful, it will get harder and harder to remember to keep track of how much you’ve eaten, that’s why we recommend downloading NuMi. Our easy-to-use app makes it 100 times easier to stay on track with your weight loss meal plan, including helping tips and tricks to leading a healthy lifestyle. Easily log each serving of this delicious Chickpea Dumpling Stew here >

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Servings: 8 (1 dumpling per serving)

Calories per Serving: 153

On Nutrisystem, Count As: 1 SmartCarb, ½ Vegetable and 1 Extra


  • Stew
  • 1 Tbsp. olive oil
  • 1 medium yellow onion, diced
  • 1 Tbsp. minced garlic
  • 3 medium carrots, peeled and sliced
  • 1 large parsnip, peeled and sliced
  • 2 small yellow or gold potatoes, diced
  • 3 stalks celery, sliced
  • 1 tsp. dried thyme
  • ½ tsp. ground sage
  • 2 dried bay leaves
  • ¼ cup all-purpose flour
  • 4 cups no-chicken broth (or vegetable broth)
  • 1 15-ounce can chickpeas, drained and rinsed well
  • Salt and pepper, to taste
  • Dumplings
  • ¾ cup whole wheat pastry flour
  • 2 tsp. baking powder
  • ½ tsp. salt
  • ¼ tsp. ground black pepper
  • 2 Tbsp. finely chopped fresh chives
  • ½ cup + 2 Tbsp. unsweetened almond milk


  1. Heat broth in a large pot or Dutch oven over medium heat. Add onion, minced garlic, carrots, parsnip, potatoes, celery, thyme, sage, and bay leaves. Cook until onions are soft and translucent, about 6 minutes, stirring occasionally.
  2. While vegetables are cooking, prepare dumpling batter. Mix together whole wheat pastry flour, baking powder, salt and fresh chives in a medium bowl. Slowly mix in ½ cup almond milk and stir until just moistened. The batter should be slightly thicker than pancake batter, if it's too thick, add additional almond milk 1 tablespoon at a time. Set aside.
  3. Sprinkle ¼ cup all-purpose flour over the vegetables and stir well. Continue cooking for 1-2 minutes until the flour is golden brown.
  4. Add broth, chickpeas, salt and pepper. Bring mixture to a boil, then reduce the heat to a simmer.
  5. Drop the dumpling batter into the pot in heaping spoonfuls forming 8 dumplings. Be sure to keep dumplings evenly spaced so they don’t stick together.
  6. Cover the pot with a tight-fitting lid and continue to simmer for 20 minutes or until potatoes are tender and the dumplings are firm to the touch and baked through. Remove the bay leaves and season with additional salt and pepper, if desired.
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