Spinach Chickpea Flour Knödel

Light, steamed dumplings made with fresh spinach and chickpea flour, served with a simple yogurt sauce for a gentle, low-glycemic vegetarian meal—ready in under 45 minutes.

Ingredients

For the Knödel (Serves 2)

  • 200g fresh spinach, washed and chopped
  • 100g chickpea flour
  • 1 small egg
  • 1 small onion, finely chopped
  • 50g low-fat cottage cheese
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp ground nutmeg
  • 1 tbsp olive oil (for sautéing)

For the Yogurt Sauce

  • 150g low-fat Greek yogurt
  • 1 small garlic clove, minced
  • 1 tbsp fresh dill, chopped (or 1/2 tsp dried)
  • Salt and pepper to taste

Instructions

  1. Prepare the spinach: Heat 1/2 tbsp olive oil in a pan over medium heat. Sauté the chopped onion for 3 minutes until soft. Add the spinach and cook for 4-5 minutes until wilted. Drain excess liquid and let cool slightly. Chop finely.

  2. Make the dough: In a bowl, mix the chickpea flour, egg, cottage cheese, salt, pepper, and nutmeg. Fold in the cooled spinach-onion mixture until a soft dough forms. If too sticky, add 1-2 tsp more chickpea flour.

  3. Form the knödel: With lightly oiled hands, shape the dough into 8 small oval dumplings (about golf ball size).

  4. Steam the knödel: Bring a pot of water to a gentle simmer (use a steamer basket if available). Place the knödel in the basket or directly in the simmering water (not boiling). Cover and steam for 12-15 minutes until firm and cooked through.

  5. Prepare the sauce: While steaming, mix the yogurt, garlic, dill, salt, and pepper in a small bowl. Thin with 1-2 tsp water if needed.

  6. Serve: Plate the warm knödel and spoon the yogurt sauce over them. Garnish with extra dill if desired.

Notes

  • These knödel are naturally gluten-free and use chickpea flour for a slow blood sugar release. For extra protein, serve with a side of steamed broccoli.
  • Avoid overcooking the spinach to keep the texture light. Total prep and cook time: 40 minutes.
  • Store leftovers in the fridge for up to 2 days; reheat gently in a steamer.

Calories Estimate

Approximately 320 calories per serving (for 4 knödel + sauce), based on low-fat ingredients and portion for two.

Recipe Variations

  • Herb-Infused: Add 1 tbsp chopped parsley or chives to the dough for brighter flavor without extra spices.
  • Cheese Boost: Mix in 20g grated low-fat Parmesan to the dough for a subtle umami lift (adds ~50 calories per serving).
  • Veggie Add-In: Fold in 50g finely diced cooked carrots or zucchini to the dough for more volume and nutrients, keeping it light.