Vegan gluten-free potato dumplings with apple sauce
vegan
Ingredients (for servings, )
| For the Schupfnudeln | |
|---|---|
| 32 oz | Russet potatoes, raw (organic?) |
| 1 ¾ oz | Potato flour (raw?, organic?) |
| 1 ¾ oz | Chickpea flour (raw?, organic?) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| 1 Msp. | Nutmeg, ground or grated (raw, organic?) (0.01 oz) |
| 2 tbsp | Rapeseed oil, refined (organic?) (0.98 oz) |
| For the apple sauce | |
| 4 | Apples, raw, without peel (organic?) (23 oz) |
Equipment
- vegetable peeler
- skillet (frying pan)
- stove
- saucepan
- potato ricer or potato masher
- sieve
Type of preparation
- cook
- fry
- squeeze
- season to taste
- remove the skin
- peel
- rinse with cold water
- sift
Preparation
Prepare potatoes
Wash the potatoes and put them in a pot of water and cook until they are done (about 15-20 minutes). Then drain the water, rinse the potatoes and peel them. Then press the potatoes through a potato ricer. (Alternatively, you can also use a potato masher).
Allow the mixture to cool slightly.It is best to use floury potatoes for this recipe.
While the applesauce is cooking, prepare the applesauce (see step 2).
For the apple sauce
Peel and core the apples and cut them into small pieces. Add a little water and cook with the lid on, stirring occasionally, for about 10 minutes, or until soft. Then roughly mash the apple pieces with a fork or potato masher.
Set the applesauce aside (or place it in the refrigerator to cool if desired).For the Schupfnudeln
Add the potato and chickpea flour with ground nutmeg and a little salt to the potato mixture and mix well with your hands. The mixture should no longer be sticky. Add a little more potato flour if necessary. Season with salt.Take about a heaped teaspoon of the mixture and form a roll. Press the ends together a little. You can also form a slightly longer roll and separate it into pieces. The dumplings should be about 1.5 cm thick and 7 cm long.
frying the potato noodles
Put some oil in a non-stick pan and heat it. Fry the dumplings on all sides until golden brown, turning them constantly.Arranging and Serving
Serve the freshly fried potato dumplings warm with apple sauce.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 822 kcal | 41.1% |
| Fat/Lipids | 17 g | 23.7% |
| Saturated Fats | 1.5 g | 7.4% |
| Carbohydrates (inc.dietary fiber) | 158 g | 58.4% |
| Sugars | 39 g | 43.2% |
| Fiber | 14 g | 56.9% |
| Protein/Albumin | 18 g | 35.7% |
| Cooking Salt (Na:129.8 mg) | 330 mg | 13.7% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin B6 (pyridoxine) | 2.0 mg | 142.0% |
| Elem | Potassium, K | 2'629 mg | 131.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 179 µg | 89.0% |
| Min | Copper, Cu | 0.84 mg | 84.0% |
| Min | Manganese, Mn | 1.3 mg | 66.0% |
| Elem | Phosphorus, P | 405 mg | 58.0% |
| Vit | Thiamine (vitamin B1) | 0.61 mg | 55.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.1 g | 55.0% |
| Prot | Tryptophan (Trp, W) | 0.13 g | 53.0% |
| Vit | Vitamin C (ascorbic acid) | 39 mg | 49.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 1.1 g | 55.0% |
| Linoleic acid; LA; 18:2 omega-6 | 3.7 g | 37.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.13 g | 53.0% |
| Threonine (Thr, T) | 0.40 g | 43.0% |
| Valine (Val, V) | 0.61 g | 38.0% |
| Lysine (Lys, K) | 0.64 g | 35.0% |
| Isoleucine (Ile, I) | 0.40 g | 33.0% |
| Phenylalanine (Phe, F) | 0.48 g | 31.0% |
| Leucine (Leu, L) | 0.61 g | 25.0% |
| Methionine (Met, M) | 0.18 g | 19.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin B6 (pyridoxine) | 2.0 mg | 142.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 179 µg | 89.0% |
| Thiamine (vitamin B1) | 0.61 mg | 55.0% |
| Vitamin C (ascorbic acid) | 39 mg | 49.0% |
| Niacin (née vitamin B3) | 6.3 mg | 39.0% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 31.0% |
| Riboflavin (vitamin B2) | 0.28 mg | 20.0% |
| Vitamin K | 12 µg | 16.0% |
| Vitamin E, as a-TEs | 0.48 mg | 4.0% |
| Vitamin A, as RAE | 6.9 µg | 1.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 2'629 mg | 131.0% |
| Phosphorus, P | 405 mg | 58.0% |
| Magnesium, Mg | 174 mg | 46.0% |
| Sodium, Na | 130 mg | 16.0% |
| Calcium, Ca | 102 mg | 13.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Copper, Cu | 0.84 mg | 84.0% |
| Manganese, Mn | 1.3 mg | 66.0% |
| Iron, Fe | 5.7 mg | 40.0% |
| Zinc, Zn | 2.3 mg | 23.0% |
| Selenium, Se | 4.2 µg | 8.0% |
| Fluorine, F | 0.00 µg | < 0.1% |
The vegan and gluten-free Schupfnudeln with apple sauce take a little time, but are easy to make.
Portion information: The amount for 2 people corresponds to 2 large or 3 medium-sized portions.
Nutrient profile: According to GDA guidelines, one portion of this dish covers well over 100% of the average daily requirement of vitamin B6, which plays an important role in protein metabolism. Folic acid and copper are covered by over 80%. However, some of the heat-sensitive ingredients are lost during the cooking process, which slightly reduces the amount per portion. The ratio of omega-6 to omega-3 fatty acids is 3:1, which is below the recommended ratio of 5:1.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors .
Schupfnudeln are also called finger noodles because they are long and slender like fingers. They come from Austrian and southern German cuisine.
Potatoes: The starchy potato, originally from South America, is one of the most important staple foods. A distinction is made between waxy, predominantly waxy and floury potatoes. For this recipe, it is best to use floury potatoes.
Potato flour: The white, tasteless potato flour contains starch, fiber and protein. The flour is made from boiled potatoes, so it is not raw, but is available organically. In contrast to potato flour, potato starch is obtained by extracting the starch granules from the potato tuber.
Chickpea flour: Chickpea flour is made from dried and peeled chickpeas. In contrast to the neutral potato flour, it has a slightly nutty taste that is clearly reminiscent of chickpeas and a beige color. It is rich in fiber and a good alternative to wheat flour.
Oils in comparison: We used refined rapeseed oil because it has a good ratio of omega-6 (LA) to omega-3 fatty acids (ALA). For comparison, olive oil has a LA:ALA ratio of 11-12:1, whereas the ratio of the two fatty acids in refined rapeseed oil is only 3:1. Cold-pressed oils are not suitable in this case because they can only be heated slightly, in the case of cold-pressed rapeseed oil up to a maximum of 120 °C, otherwise harmful substances are created. See also the following link ( cold-pressed rapeseed oil).
Applesauce: You can also add a cinnamon stick when preparing the applesauce.
Schupfnudeln: You can enjoy Schupfnudeln not only sweet, but also savory, for example as a side dish with vegetables.
