Top Rated CaribbeanView Recipe
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Fried dumplings
An accompaniment to a Caribbean meal.
What you need
- 450 g plain flour
- 2 tsp baking powder
- 1/2 tsp salt
- 60 ml vegetable oil for frying
Method
Sift the flour, baking powder and salt into a large bowl. Mix in enough cold water to make a soft but not sticky dough.
Knead on a lightly floured surface. Divide into portions (2 per person).
Roll each piece into a ball and then flatten to about 1 cm thick.
Heat the vegetable oil in a large frying pan. Fry gently for 2-3 min on each side, until well risen and golden brown.
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Preparation 15 minutes Cook 4 minutes Total 19 minutes -
Energy 353 kcal/serving Fat 11.4 g/serving Carbohydrates 343.39 g/serving Glycaemic Index 71 Glycaemic Load 40.64 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1480 | 1719 | 10475 | 8350 |
| Energy (kcal) | 353 | 411 | 2500 | 2000 |
| Protein (g) | 7.75 | 9.00 | ||
| Carbohydrate (g) | 57.6 | 66.9 | 345 | 275 |
| Fat (g) | 9.80 | 11.4 | 95 | 70 |
| Fat (saturated) (g) | 1.27 | 1.47 | ||
| Fibre (g) | 2.03 | 2.36 | ||
| Sodium (mg) | 316 | 367 | ||
| Salt (equivalent) (g) | 0.79 | 0.92 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 0.00 | 0.00 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.03 | 0.04 | 2 |
| Vitamin C (mg) | 0.00 | 0.00 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.19 | 2.55 | 10 |
| Zinc (mg) | 0.53 | 0.61 | 15 |
| Calcium (mg) | 302 | 350 | 800 |
| Folate (mcg) | 115 | 134 | 200 |
| Iron (mg) | 3.65 | 4.24 | 14 |
| Magnesium (mg) | 17.1 | 19.9 | 300 |
| Niacin (mg) | 4.43 | 5.14 | 18 |
| Pantothenic acid (mg) | 0.33 | 0.38 | 6 |
| Riboflavin (mg) | 0.37 | 0.43 | 1.6 |
| Phosphorous (mg) | 233 | 270 | 800 |
| Thiamin (mg) | 0.59 | 0.68 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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