⏱ 30 min totalKale Edamame Dumplings
Per 1 serving · 281 g · 12 ingredients
of a 2,000 cal day
- Protein20g16% of calories
- Carbs90g73% of calories
- Fat6.1g11% of calories
- ✓ Low saturated fat
At a glance
One serving of Kale Edamame Dumplings (281 g) has 490 calories, with 20 g of protein, 90 g of carbohydrates and 6.1 g of fat. Most of its energy comes from carbs (73% of calories). It is high in protein (40% DV), dietary fiber (26% DV) and Vitamin A (31% DV). Keep an eye on sodium, which provides 46% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Dietary fiber26%
- Vitamin A31%
- Vitamin C83%
- Vitamin K389%
- Thiamine72%
Good source of
10–19% of the daily value
- Vitamin B619%
- Potassium14%
- Zinc19%
Watch
20%+ of the daily value
- Sodium46%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup, chopped Kale
¼ cup Edamame
½ cloves, minced Garlic
¼ tbsp Tahini
¼ tbsp Lemon juice
½ cup, chopped Scallions- 🥄¼ dash Salt
¼ tbsp Maple syrup
⅛ tsp Sesame seeds
¼ tbsp Tamari soy sauce
¼ tbsp Rice wine vinegar
4 wrapper, eggroll Wonton wrappers
Directions
- 1
Lightly steam the kale and edamame separately on the stovetop or microwave until tender.
- 2
In a food processor, blend the kale, edamame, garlic, sesame butter, lemon juice, scallions, salt, and maple syrup until a chunky paste forms. Taste and adjust seasoning as needed.
- 3
Place about a tablespoon of filling on each dumpling skin, moisten the edges with water, fold, and press to seal. Create small folds along the edge.
- 4
Steam the dumplings until the skin is somewhat transparent, about 3-5 minutes. Garnish with sesame seeds and serve with a mixture of soy sauce and rice vinegar.
Vitamins & minerals
Amounts for 1 serving (281 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 281 μg | 31% |
| Vitamin C | 74 mg | 83% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 467 μg | 389% |
| Thiamine | 1 mg | 72% |
| Riboflavin (B2) | 1 mg | 56% |
| Niacin | 8 mg | 52% |
| Vitamin B6 | 0.3 mg | 19% |
| Folate (B9) | 308 μg | 77% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 218 mg | 22% |
| Iron | 7 mg | 86% |
| Potassium | 679 mg | 14% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 254 mg | 36% |
| Zinc | 2 mg | 19% |
| Copper | 1 mg | 128% |
| Manganese | 2 mg | 78% |
| Selenium | 39 μg | 70% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 27 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,279 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 5 μg | — |
| Serine | 1 g | — |
| Starch | 0.4 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 490 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Kale Edamame Dumplings?
One serving of Kale Edamame Dumplings (1 serving) has 490 calories, which works out to 175 calories per 100 g. That is about 25% of a 2,000-calorie day.
Are Kale Edamame Dumplings high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Kale Edamame Dumplings keto-friendly?
It is hard to fit into a strict keto diet. One serving has 83 g of net carbs and 73% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kale Edamame Dumplings?
1057 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kale Edamame Dumplings?
6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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