Steamed Pork Dumplings
Delicate pleated dumplings with savory pork filling, napa cabbage, and fresh ginger. Steamed until tender—lighter than fried, easier on the gut, and featuring the anti-inflammatory benefits research suggests ginger may provide for IBD patients.
Steamed Pork Dumplings
Delicate pleated dumplings with savory pork filling, napa cabbage, and fresh ginger. Steamed until tender—lighter than fried, easier on the gut, and featuring the anti-inflammatory benefits research suggests ginger may provide for IBD patients.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Sprinkle the minced napa cabbage with 1/4 teaspoon salt and let sit for 10 minutes to draw out moisture.
Tip: This step removes excess moisture that would make the filling soggyGather the salted cabbage in a clean kitchen towel and squeeze firmly to remove all liquid—the cabbage should feel nearly dry.
Equipment: clean kitchen towelCombine the ground pork, squeezed cabbage, tamari, sesame oil, garlic-infused oil, minced ginger, green onions, and white pepper in a large bowl.
Equipment: large mixing bowlStir vigorously in one direction for about 1-2 minutes, until the mixture becomes sticky, cohesive, and pulls away from the bowl slightly.
Tip: Stirring in one direction develops proteins that bind the filling togetherSet up your workspace with the wrappers, a small bowl of water, and a parchment-lined baking sheet.
Equipment: parchment-lined baking sheet, small bowlPlace 1 tablespoon of filling in the center of each wrapper, being careful not to overfill.
Dip your finger in water and moisten the edges of the wrapper all around.
Fold the wrapper in half to form a half-moon, then pleat the edges by making 4-5 small folds along one side while pressing against the flat back side to seal.
Tip: If short on time, simply press edges together without pleating—they'll still taste greatPlace each finished dumpling on the parchment-lined tray, making sure they don't touch.
Line a bamboo or metal steamer basket with parchment paper (cut a few small holes for steam to escape) or napa cabbage leaves to prevent sticking.
Equipment: bamboo or metal steamer, parchment paperTip: Napa cabbage leaves also work as a liner to prevent stickingArrange dumplings in the steamer without touching, working in batches if needed.
Bring a pot of water to a rolling boil, then place the steamer basket over the water. Cover and steam for 10-12 minutes, until the wrappers turn translucent and the pork is cooked through.
rolling boilWhile dumplings steam, whisk together the tamari, rice vinegar, and sesame oil in a small bowl for the dipping sauce.
Equipment: small bowl, whiskTransfer the hot dumplings to a serving plate and serve immediately with the dipping sauce on the side.
Notes
Storage
Refrigerate cooked dumplings in an airtight container for up to 3 days. Reheat by steaming for 3-4 minutes until warmed through. Store uncooked dumplings covered with plastic wrap for up to 24 hours before cooking.
Freeze ahead
Arrange uncooked dumplings on a parchment-lined baking sheet and freeze until solid (about 2 hours), then transfer to a freezer bag for up to 3 months. Steam from frozen, adding 3-4 minutes to the cooking time.
Ground turkey swap
Replace pork with ground turkey for a leaner option. Turkey has similar protein content but less saturated fat, which some of us find easier to tolerate during remission.
No napa cabbage
Substitute with finely shredded zucchini (squeezed dry). Zucchini is lower FODMAP and very well-tolerated, though it adds more moisture, so squeeze extra thoroughly.
Dumpling wrappers
Look for round gyoza or wonton wrappers in the refrigerated or frozen Asian section. Monash University testing confirms that 8 wrappers (64g uncooked) are low FODMAP. For gluten-free, seek out rice flour-based wrappers.
Pan-fry option
For crispy-bottomed potstickers, heat 1 tablespoon oil in a nonstick skillet over medium-high heat. Arrange dumplings flat-side down and cook until golden (2-3 minutes), then add 1/4 cup water, cover immediately, and steam for 8-10 minutes. Note that fried foods may be harder to digest during active flares.
Critical: cabbage moisture
Skipping the salting and squeezing step will result in watery, soggy filling that leaks through the wrappers. This step is essential.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
