Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
These tofu cabbage dumplings use a simple whole-wheat flour dough instead of purchased wrappers. A finely chopped filling cooks before folding, then the parcels steam in batches. Eight small dumplings and a measured edamame side make each of four portions.
Allow about 115 minutes for mixing, covered dough rest, fine chopping, rolling and folding 32 wrappers, and up to 30 minutes steaming in two large-basket batches. A smaller steamer adds elapsed time.
All 280 g flour is included, including rolling dust. Some remains on the board, so the estimate is conservative when not all is consumed. For another preparation, see Sheet-Pan Miso Tofu with Cabbage and Mushrooms.
Why Readers May Like It
- 1Measured portions, clear cooking guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured portions with cabbage, sauces and all listed sides included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All measured oil, sauces and sides are included. Discarded soaking, pressing or cooking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Whole-wheat flour: 270 g dough, 10 g rolling dust | about 2 1/3 cups total; grams are the calculation basis | 280 g | 952 kcal | 37 g | 201.5 g | 7 g |
| Warm water for dough | about 3/4 cup; extra steamer water is discarded | 180 g | 0 kcal | 0 g | 0 g | 0 g |
| Firm calcium-set tofu, drained as sold and crumbled | about 10 1/2 oz; pat dry without a long press | 300 g | 432 kcal | 51.8 g | 8.3 g | 26.2 g |
| Green cabbage, raw edible leaves, very finely chopped | about 4 cups loosely packed before chopping | 300 g | 75 kcal | 3.8 g | 17.4 g | 0.3 g |
| Carrot, raw, finely grated | about 1 medium | 100 g | 41 kcal | 0.9 g | 9.6 g | 0.2 g |
| Shelled edamame, cooked and drained | about 2 1/2 cups; prepared weight | 400 g | 484 kcal | 47.6 g | 35.6 g | 20.8 g |
| Olive oil for filling | about 1 tablespoon plus 1/2 teaspoon | 16 g | 141 kcal | 0 g | 0 g | 16 g |
| Ginger, raw, peeled and grated | about 1 1/2 tablespoons | 16 g | 13 kcal | 0.3 g | 2.8 g | 0.1 g |
| Garlic, raw, finely grated | about 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Reduced-sodium soy sauce: 20 g filling, 20 g dip | about 2 tablespoons plus 2 teaspoons total | 40 g | 23 kcal | 3.6 g | 2.2 g | 0.1 g |
| Plain cider vinegar for dipping sauce | about 2 tablespoons plus 2 teaspoons | 40 g | 8 kcal | 0 g | 0.4 g | 0 g |
| Scallions, raw, finely chopped: half filling, half sauce | about 3 medium | 40 g | 13 kcal | 0.7 g | 2.9 g | 0.1 g |
| Full recipe estimate | 4 servings | — | 2194 kcal | 146.2 g | 283.3 g | 70.8 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Large steamer with lid (paid link)
- Small rolling pin (paid link)
- Thin-tip food thermometer (paid link)
- Digital kitchen scale (paid link)
- Chef knife and board (paid link)
- Measuring spoons (paid link)
- Mixing bowl (paid link)
Before You Start
Allow about 115 minutes for mixing, covered dough rest, fine chopping, rolling and folding 32 wrappers, and up to 30 minutes steaming in two large-basket batches. A smaller steamer adds elapsed time.
Allow about 115 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Mix and rest dough
5 minutes kneading plus 20-minute covered restPut 270 g flour in a bowl and gradually mix in 180 g warm water. Knead about 5 minutes until cohesive, then cover and rest 20 minutes while making filling. If flour needs a teaspoon more plain water to come together, add gradually. Keep the other 10 g flour for rolling; do not freely add uncounted dusting flour. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Cook a dry fine filling
10–13 minutes during restHeat 16 g oil in a wide skillet (paid link) over medium heat. Cook cabbage and carrot for 6–8 minutes, stirring, until cabbage softens and releases moisture. Add tofu, ginger, garlic, 20 g soy sauce and 20 g scallions. Cook another 4–5 minutes until hot and no liquid pools underneath.
Cool briefly and portion filling
10 minutes; setup overlapsSpread filling in a clean shallow dish for about 10 minutes, just until comfortable to handle; avoid extended room-temperature cooling. Stir and divide into 32 small equal mounds. Each should be a modest spoonful rather than an overfilled heap.
Roll 32 wrappers
15–20 minutesDivide rested dough into 32 equal pieces. Keep all but a few under a clean damp cloth. Roll each into a thin circle about 9–10 cm / 3 1/2–4 inches across, using the measured dust sparingly. A slightly thicker middle and thin edge help; whole-wheat dough tears if pulled hard.
Fill and seal
10–15 minutesPlace one filling mound in each circle, keeping rims clear. Moisten edges lightly with plain water, fold into half-moons and press closed. A firm simple seam is easier than decorative pleats. Place on steamer-safe parchment with gaps. Never taste raw dough.
Steam in batches
24–30 minutes for two batchesSet a lined steamer above steadily boiling water, with water below the food. Keep dumplings in a single layer without touching. Cover and steam about 12–15 minutes per batch until wrappers are fully cooked with no raw dough inside. Two 16-dumpling batches need about 24–30 minutes in a large basket; smaller equipment adds time. Lift lids away from your face and prevent the water boiling dry.
Cook edamame and mix dip
5–8 minutes; overlaps steamingDuring steaming, cook frozen shelled edamame following its packet, drain and weigh 400 g prepared beans. Mix the other 20 g soy sauce with all 40 g vinegar and 20 g scallions in a clean bowl. Divide dip into four cups. Steamer and bean-cooking water are discarded.
Serve eight per meal
3 minutesDivide all 32 cooked dumplings into four portions of eight, each with 100 g cooked edamame and one sauce cup. Keep the first batch covered and hot at 140°F / 60°C or above while finishing the second, or cool promptly for later. Use shallow containers for saved portions.
How to Know It Is Ready
Wrappers are fully cooked without raw dough in the center and filling is hot throughout. Reheat saved cooked dumplings to 165°F / 74°C; do not eat raw dough.
Small soft whole-wheat wrappers with a fine tofu-cabbage filling and separate tender edamame.
8 of the 32 dumplings, 100 g cooked shelled edamame and one quarter of dipping sauce
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 36.6 g protein per serving.
- Cabbage, the listed protein or legumes, accompaniments and measured cooking oil are included in the portion.
Things to Consider
- Wheat in flour and soy sauce; soy in tofu, edamame and soy sauce. Check labels and cross-contact for the intended eater.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Cabbage meal planning
Home cooks looking for a measured vegetarian lunch or dinner.
Home cooking
All 280 g flour is included, including rolling dust. Some remains on the board, so the estimate is conservative when not all is consumed.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main ingredients or listed sides, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Gluten-free wrappers require their own label, method and calculation. This dough cannot be made gluten-free by swapping flour gram for gram. Different tofu changes filling moisture and protein.
- Changing the protein, cabbage cut or accompaniment changes cooking time, texture and nutrition. Follow safe handling and doneness guidance for the replacement and recalculate the estimate.
Allergen Information
Wheat in flour and soy sauce; soy in tofu, edamame and soy sauce. Check labels and cross-contact for the intended eater.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Follow the component-specific storage limits below; rice has a shorter storage window where specified. Reheat hot leftovers to 165°F / 74°C.
Keeping This Cabbage Meal
Refrigerate leftovers in shallow containers within 2 hours, or within 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below and use within 2 days, following an earlier ingredient use-by date. Do not leave a deep pan on the counter to cool completely. Keep dipping sauce separate. For this written method, refrigerate cooked portions rather than freezing raw homemade dumplings.
Reheating the Meal
Reheat only the portion needed, covered with a small splash of plain water. Stir or turn for even heating and check several spots reach 165°F / 74°C. Keep any cold accompaniment separate. Steam covered to soften wrappers and check several centers; heat beans separately and add clean sauce when serving.
Follow USDA leftovers guidance. For another meal idea, browse Chicken and Cabbage Alfredo with Whole-Wheat Pasta.
Frequently Asked Questions
Weigh the actual wrappers and use their label for a fresh calculation. Size, count, allergens, sealing and steaming instructions can differ from this homemade dough.
Wet filling, overloaded wrappers or dried-out dough weaken seams. Reduce pooled moisture, use small filling portions and keep unused dough covered.
The method describes fresh steaming. Refrigerate safely cooled cooked dumplings and beans promptly and use within 2 days. Wrappers may firm or stick; steam covered and check several centers reach 165°F / 74°C when reheating.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Large steamer with lid
A basket holding 16 small parcels uncrowded allows two-batch timing; smaller baskets need longer.
Compare on Amazon → (paid link)Paid link · opens in a new tabSmall rolling pin
Rolls dough circles while unused pieces stay covered.
Compare on Amazon → (paid link)Paid link · opens in a new tabThin-tip food thermometer
Checks centers of saved cooked parcels when reheating; also check wrapper texture.
Compare on Amazon → (paid link)Paid link · opens in a new tab
