⏱ 30 min total

Vegan Vegetable and Dumpling Soup

Name: Vegan Vegetable and Dumpling Soup
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 ¼ tbsp Whole wheat flour; ⅜ tsp Salt; ⅛ cup Water; 1 tbsp Olive oil; ½ medium Onion; ¾ large Carrots; ½ leaf Bay leaf; ⅛ tsp Black pepper; 1 clove Garlic; ½ tsp Dill weed; 1 ⅝ cup Water; ¾ Potato medium Potato; ½ sprig Parsley

Per 1 serving · 713 g · 13 ingredients

Calories

325

16%
of a 2,000 cal day

Protein
5.8g
7% of calories
Carbs
47g
55% of calories
Fat
14g
38% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Vegetable and Dumpling Soup (713 g) has 325 calories, with 5.8 g of protein, 47 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (55% of calories). It is high in dietary fiber (25% DV), Vitamin A (51% DV) and Vitamin C (45% DV). Keep an eye on sodium, which provides 40% of the daily value.

Per 100 g

46cal

very low energy density

Protein per 100 cal

1.8g

Net carbs

39g

carbs minus fiber

Fiber

7.1g

6.2 g sugar

High in

20%+ of the daily value

Dietary fiber25%
Vitamin A51%
Vitamin C45%
Vitamin K23%
Thiamine24%
Vitamin B660%

Good source of

10–19% of the daily value

Vitamin E16%
Niacin17%
Folate (B9)13%
Pantothenic acid16%
Magnesium16%
Selenium13%

Watch

20%+ of the daily value

Sodium40%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 25 min

1
Make the dumpling dough: In a bowl, combine the flour, 1/2 teaspoon salt, 1/2 cup water, and 1 tablespoon olive oil to form a thick, sticky batter. Cover and let rest while you start the soup (about 10–20 minutes).
2
Warm a large pot over medium heat. Add 3 tablespoons olive oil and the chopped onions; cook until starting to soften, 2–3 minutes. Stir in the carrots, bay leaves, black pepper, 3 minced garlic cloves, and dried dill; cook until fragrant, 2–3 minutes.
3
Pour in the water, bring to a gentle boil, then cover and simmer until the carrots begin to soften, about 10 minutes.
4
Add the potato cubes and the remaining 1 teaspoon salt. Simmer until the potatoes are almost tender, 8–10 minutes.
5
Working with a teaspoon, drop small scoops of dumpling dough into the gently boiling soup. Let them set for 1–2 minutes without stirring, then gently stir, cover, and simmer until the dumplings are cooked through and tender, 7–10 minutes.
6
Stir in the chopped parsley and the remaining minced garlic clove. Remove bay leaves. Taste and adjust salt and pepper, then serve hot.

Vitamins & minerals

Amounts for 1 serving (713 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	455 μg	51%
Vitamin C	41 mg	45%
Vitamin D	0 μg	0%
Vitamin E	2 mg	16%
Vitamin K	27 μg	23%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.1 mg	5%
Niacin	3 mg	17%
Vitamin B6	1 mg	60%
Folate (B9)	52 μg	13%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	16%
Choline	31 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	71 mg	7%
Iron	2 mg	28%
Potassium	995 mg	21%
Magnesium	65 mg	16%
Phosphorus	167 mg	24%
Zinc	1 mg	8%
Copper	0.2 mg	24%
Manganese	1 mg	34%
Selenium	7 μg	13%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,878 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	4,503 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	1 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	31 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 325 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

62min
Walking (3.5 mph)
39min
Cycling (moderate)
27min
Running (6 mph)
46min
Swimming laps

Common questions

How many calories are in Vegan Vegetable and Dumpling Soup?

One serving of Vegan Vegetable and Dumpling Soup (1 serving) has 325 calories, which works out to 46 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Vegan Vegetable and Dumpling Soup high in protein?

Not especially. It has 5.8 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Vegetable and Dumpling Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Vegetable and Dumpling Soup?

924 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Vegetable and Dumpling Soup?

6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (713 g)

Calories325

% Daily Value*

Total fat 14g	18%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 924mg	40%
Total carbohydrate 47g	17%
Dietary fiber 7.1g	25%
Total sugars 6.2g
Protein 5.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all