Finger Food Friday: Baked Edamame Dumplings

Edamame Pot Stickers

Baked Edamame Dumplings

I spent the better part of this week implementing my annual holiday recovery plan. That entailed purging the fridge and pantry of any lingering Christmas goodies, shopping for lots of fresh fruits and veggies and planning lighter, cleaner meals. Don’t ask me why I decided to make the transition back to normal eating this week, considering the weekend is full of family and friend birthdays (including my daughter Chandler’s today and mine on Monday) and major football games! But in any respect, I’m attempting to carry out my ambitious plan through the next few days and beyond which is why I created these Baked Edamame Dumplings. They’re bulging with protein, have a respectable amount of fiber and contain minimal fat. And since the wonton wrappers bake up nice and crunchy while the edamame mixture stays smooth and creamy, they’re super-satisfying. If you don’t want to bother with the wonton wrappers, you can serve the filling as a dip along with carrot sticks or other fresh vegetables.

To go along with my dumplings, I’ve chosen an American Pale Ale from Boulder Beer Company (Boulder, Colorado) called Hazed & Infused–which, come to think of it, pretty much sums up how I’ve been feeling the past couple of weeks (please laugh)!  Anyway, this is my idea of a “light” beer.  It’s not as filling and has less alcohol by volume than my usual IPAs and Double IPAs.  Calorie-wise, though, it’s still a good bit higher than the typical light beer.  Ahh, but with this healthy finger food, you can afford those extra calories!

Until next week …

Baked Edamame Dumplings Recipe

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1 cup frozen shelled edamame
2 tablespoons nonfat Greek yogurt (or light sour cream)
2 tablespoons water
1 teaspoon fresh lemon juice
1 teaspoon sesame oil
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/8 teaspoon black pepper
20 wonton wrappers
1 tablespoon canola oil
Ginger Dipping Sauce (see recipe)

Preheat oven to 375 degrees.  Cook edamame according to package directions; drain.  In a food processor or blender, combine edamame, yogurt, water, lemon juice, sesame oil, cumin, salt and pepper; process until smooth.  Lay four wonton wrappers on a clean work surface (keep remaining wrappers covered with a damp paper towel to keep them from drying out).  Spoon one teaspoon edamame mixture onto center of each wrapper.  Moisten edges of wrapper with water; pinch closed.  Repeat process with remaining ingredients.  Place dumplings on a baking sheet lightly coated with cooking spray; brush with canola oil.  Bake until golden brown on the bottom, 4-6 minutes.  Turn dumplings over; continue baking until brown on the other side, an additional 4-6 minutes.  Transfer to a platter and serve immediately with Ginger Dipping Sauce.  Serves 4-6.

Ginger Dipping Sauce Recipe

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2 tablespoons thinly sliced green onions
2 tablespoons soy sauce
2 tablespoon rice vinegar
1 teaspoon ginger puree
1 teaspoon honey

Place ingredients in a small bowl; stir until thoroughly combined.  Makes about 1/2 cup.


Recipe adapted from Emeril Lagasse’s From Emeril’s Kitchens.

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