Lunch

Whole-wheat mushroom spinach party dumplings

Steamed whole-wheat vegetable dumplings with finely chopped mushrooms, spinach and red pepper.

70 min Serves 2 Weighed whole-food formulation

Game Day FavoritesLower sodiumVegetarianHigh fiber Freezer-Friendly

Full recipe: 4 complete portions; 4 of 16 vegetable dumplings per portion
Serving size: 4 of 16 vegetable dumplings
Servings per batch: 4

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Wheat

Ingredients

Prepare 2

Preparing: 2 servings

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Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 4 of 16 vegetable dumplings

Calories	268
Total fat	5.03 g
Saturated fat	0.76 gKeep low
Sodium	40 mgLow
Total carbohydrate	49.85 g
Fiber	8.94 gHigh
Total sugars	3.59 g
Added sugars	Not available
Protein	11.87 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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Calculation basis & sources

All listed weighed ingredients summed from eight complete per-100-g USDA SR Legacy nutrient records and divided by 4. Sources: Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program): 240 g; https://fdc.nal.usda.gov/food-details/168893/nutrients ; Beverages, water, tap, drinking: 160 g; https://fdc.nal.usda.gov/food-details/173647/nutrients ; Mushrooms, white, raw: 300 g; https://fdc.nal.usda.gov/food-details/169251/nutrients ; Spinach, raw: 160 g; https://fdc.nal.usda.gov/food-details/168462/nutrients ; Peppers, sweet, red, raw: 160 g; https://fdc.nal.usda.gov/food-details/170108/nutrients ; Oil, olive, salad or cooking: 12 g; https://fdc.nal.usda.gov/food-details/171413/nutrients ; Spices, garlic powder: 2 g; https://fdc.nal.usda.gov/food-details/171325/nutrients. Beans and lentils are cooked without salt; rice uses the plain cooked long-grain reference, whose USDA title does not explicitly say unsalted. Poultry and vegetables are weighed raw; no drain-off or discarded marinade is assumed. Water uses the USDA drinking-water record, including its sodium; extra splashes and local mineral content can change traces. Cooking losses, product variation and final rounding make these estimates, not measured finished-food results. Added sugars are not independently verified; no sugar-qualification claim is made. Recipes are authored, not USDA-tested recipes.

Authored formulation calculated from USDA SR Legacy ingredient records

Source data checked 2026-10-26; no professional review documented.

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

Use the specified ingredient states and weighed amounts; salted canned foods and substitutions change the nutrition.
Measured oil, fillings and sauces are included. Buns, dippers and sides are included only when listed.
These are ingredient-based estimates, not laboratory analysis or individual medical guidance.

Storage & Meal Prep Tips

Applies to: Cooked grain or vegetable dish, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Freezer-Friendly. Best quality within 2–3 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Reheat until steaming hot throughout — cover, stir partway, and let stand before serving.

After thawing: After thawing in the refrigerator: use within 3–4 days.

Meal prep tip: Freeze one measured meal portion per container. Label packages with the recipe name, portion, and date frozen.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Fresh mozzarella pearls

Cheese side

Baked apple crisps

Crunchy side

Honeydew cubes

Fruit side