Blue Zone inspired, vegan, garlic rosemary dumpling soup
What does Garlic Rosemary Dumpling Soup have to do with the Blue Zones? Well, one of the core pillars of the Blue Zone lifestyle is a plant-based, nutrient-dense diet. But let’s be honest: when it’s single digits outside and the kids are freezing from a day of sledding, we don’t just want “nutrients”—we want comfort.
Enter my Garlic-Rosemary Dumpling Soup, a fantastic comfort food , perfect for feeding a crowd. It’s packed with plant-based protein from white beans and powerful anti-inflammatory properties from fresh garlic and dried rosemary. It’s the type of meal that fuels our farm through the winter, and it’s a great example of how to ‘cook by heart’ for your family’s health. (If you want to learn how to create your own soup recipes out of whatever you have in your kitchen and pantry see my guide on “The Basic Soup Formula”.)
A Note from the Nurse’s Kitchen: Why Garlic & Rosemary?
Because they taste amazing! But that’s not all, when I am feeding my family during cold and flu season I want ingredients that will support our immune systems in keeping us well. Garlic and Rosemary definitely fit the bill making them winter pantry must-haves.
- Garlic: Beyond the flavor, garlic contains a compound called allicin. Science has proven that allicin has antimicrobial and antibacterial properties. It’s one of nature’s best ways to support the immune system, especially during “sick season” on the farm.
- Rosemary: This herb is a powerhouse of antioxidants. It’s been studied for its ability to improve circulation and even support cognitive function (focus).
In the Blue Zones, they often credit herbs and spices for their longevity. These ingredients allow you to cut back on salt without sacrificing flavor. It’s a heart-healthy way to eat that tastes gourmet!
How to Make Garlic Rosemary dumplings
Start your soup first so it can be coming up to a boil while you make the dumplings.
Mix all your dry ingredients first, including garlic powder and herbs. Then “cut in” (or pour) your chosen fat, olive oil is preferred in the Blue Zones specifically in Ikaria, Greece where they eat Mediterranean style. I’ve made this recipe with butter, coconut oil, and canola oil, so whatever fat you have on hand will work (to learn more about substituting ingredients recipes see my post, “The Secrets of Substitution”).
Once you have added your fat continue to mix it in till it is thoroughly combined with the flour mixture. Once this is accomplished it will feel like fine damp sand, a good test is that when you squeeze some in your hand it will hold its shape loosely. The crumbs will also hold together better so they’ll be larger usually described as “pea sized”.
Boil the water for the dumplings. As soon as it starts to simmer it’s ready. Make a hole or “well” in your sandy mixture to fill with the hot water so as not to shock a glass mixing bowl with the temperature difference. Stir the mixture with a fork until it has cooled to a touchable warm temperature. Once it’s ready knead until smooth. Don’t trust it too quickly though. It takes me a test or two before I can comfortably knead it.
To be honest I actually make a double batch of dumplings when I make this soup. This is because when we host kids from church they tend to go back for seconds and thirds fishing for as many dumplings as they can find. So I like to make sure there’s plenty for everyone. But if you are making double or multiple batches of dumplings, BEWARE: the boiling water takes quite a bit longer to cool down.
Then roll it out on a cutting board, because we are going to use a pizza cutter to cut it into strips and then squares. Once it’s rolled out to about 1/8 inch thick you can cut your squares.
By the time you are done cutting your dumplings into squares your soup should be boiling. Take only one handful of dumpling squares at a time add them to the boiling water, cover with the lid for around 30 seconds, before adding the next handful. I know that it’s tempting to add them all at once but this method helps prevent the dumplings from sticking together.
Once all the dumplings are added simmer covered for 20 minutes. Then let cool till no longer boiling and enjoy!
Blue Zone inspired Vegan Garlic Rosemary Dumpling Soup
A comforting, plant-based vegetable soup featuring unique "scalded-dough" dumplings. By mixing boiling liquid into a garlic and rosemary-infused flour base, you create chewy, square-cut dumplings that are irresistible. This hearty meal is packed with white beans, corn, and fresh vegetables for a complete vegan dinner.
Ingredients
- 1 onion, diced
- 3 carrots, sliced
- 6 cloves garlic, minced
- 1 head broccoli, chopped
- 2 cans corn with liquid
- 2 cans white beans with liquid
- 6 cups vegetable stock or water
- 1 Tablespoon amino acids (or soy sauce)
- 1/2 teaspoon sherry vinegar
- 1/2 teaspoon brewers yeast
- 1/2 teaspoon celery seed
- Salt and pepper to taste
Rosemary Garlic Dumplings
- 2 cups flour
- 1 Tablespoon baking powder
- 1/2 teaspoon salt
- 1 teaspoon garlic powder
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon dried parsley
- 1/4 cup olive oil or coconut oil
- 3/4 cup boiling water
Instructions
- Sauté the Aromatics
In a large pot over medium heat, sauté the onion, carrots, garlic, and broccoli until fragrant and the onions are translucent. - Build the Broth
Add the corn and white beans (including the liquid from the cans), vegetable stock, soy sauce, sherry vinegar, brewers yeast, and celery seed. Season with salt and pepper to taste. Bring the mixture to a boil, meanwhile prepare the dumplings. - Prepare the Dumpling Mixture
In a medium bowl, whisk together the flour, baking powder, salt, garlic powder, rosemary, and parsley. Cut in the coconut oil or olive oil with a fork or pastry cutter until the mixture is sandy and forms small, pea-sized clumps. - The Hot Water Trick
Pour the 3/4 cup boiling liquid into the flour mixture. Mix with a fork initially. Once the dough has cooled to a warm, touchable temperature, cautiously knead it by hand until fully combined and smooth. - Shape the Dumplings
On a floured surface, roll the dough out to 1/8 inch thickness. Use a pizza cutter to cut the dough into small squares. - Add to Soup
Drop the dumplings into the boiling soup one handful at a time. Place the lid on the pot for 30 seconds between each addition to allow the dumplings to set and prevent sticking. - Final Simmer
Once all dumplings are added, cover and simmer for 20 minutes. Remove from heat and let rest for a few minutes before serving; the broth will continue to thicken as it cools.
Notes
SAFETY WARNING: Always test the temperature of the dough before kneading by hand. The boiling water makes the mixture very hot initially. It's even hotter if you are making larger batches of dumplings at once.
Nutrition Information
Yield 10Amount Per Serving Calories 361Total Fat 9gSaturated Fat 7gUnsaturated Fat 2gSodium 823mgCarbohydrates 61gFiber 4gSugar 2gProtein 10g
The nutritional information provided is an estimate only and is calculated using online tools. Factors such as specific brands used, natural variations in fresh vegetables, and manual measurements can change the final calorie and nutrient counts. For the most accurate results, we recommend calculating the nutrition based on the exact ingredients and brands used in your kitchen. This recipe is not intended to treat or cure any medical condition; please consult a healthcare professional for specific dietary needs.
