Baked Rice Paper Dumplings - Dr. Mark Hyman

Baked Rice Paper Dumplings

This recipe is inspired by a classic takeout favorite, giving you a healthy appetizer perfect for sharing with friends. 

Simple rice paper sheets serve as pockets for a savory blend of beef, onions, garlic, and a few different herbs and spices. They’re baked into a savory dumpling that can be topped with some freshly grated tomatoes and ground pepper. 

Beef is an excellent source of protein, with 3.5 ounces providing around 26 grams. It’s also one of the best sources of iron. Iron is the major component of hemoglobin, which is a protein in red blood cells that helps transport oxygen. When we don’t get enough iron, we can feel fatigued, weak, and even experience cognitive issues like trouble concentrating.

Wishing you health and happiness,
Mark Hyman, MD



  • 3 tablespoons olive oil, divided
  • 1 medium yellow onion, finely chopped
  • 1 ¼ pounds ground beef (grass-fed or pasture-raised if possible)
  • 6 garlic cloves, minced
  • 1 teaspoon cumin seeds
  • 1 teaspoon paprika
  • ¼ teaspoon ground cinnamon
  • 1 ¼ teaspoons sea salt
  • ½ teaspoon freshly ground pepper
  • ⅓ cup finely chopped parsley
  • 14 rice paper sheets, large
  • Cold filtered water
  • 1 teaspoon white or black sesame seeds, or mix

Serving Suggestion

  • 2 medium ripe tomatoes
  • 1 tablespoon olive oil
  • ¼ teaspoon freshly ground black pepper

1. Heat a large skillet over medium heat and add 2 tablespoons of olive oil.

2. Once the pan is hot, sauté the onions until translucent, about 5 minutes.

3. Add the ground beef and garlic. Continue to sauté, breaking up the ground beef into small pieces until the meat browns, about 10 minutes.

4. Add cumin seeds, paprika, cinnamon, sea salt, and ground pepper to the skillet. Continue to cook for 5 more minutes, or until all the liquids have evaporated. After 5 minutes, add the parsley and stir to combine. Transfer beef to a large plate to cool. Preheat the oven to 375° F.

5. After about 5 minutes, when the beef mixture has reached room temperature, begin to make the pockets. In a large bowl that is wider than the rice paper sheets add cold water. Add 1 sheet into the cold water for 30 seconds at a time.

6. Remove sheet and place on a clean nonstick surface, such as a marble kitchen counter or silicone baking sheet. Add beef mixture into the middle of the rice paper sheet, about ¼ cup per pocket.

7. Fold the rice paper from all 4 sides creating a pocket. Repeat with remaining rice paper sheets.

8. Use a basting brush to grease a parchment lined baking sheet with some of the remaining 1 tablespoon of olive oil. Then place dumplings on sheet, folded side down, and brush the remaining oil over them. Transfer into the oven for 30 minutes. Remove from the oven and sprinkle sesame seeds on top of the dumplings and bake for another 10 minutes.

9. While pockets are baking, grate the tomatoes using a box grater. Transfer into a bowl along with the olive oil and pepper. Serve dumplings immediately alongside the grated tomatoes.

Nutritional analysis per serving: Calories: 171, Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 25mg, Sodium: 364mg, Carbohydrates: 13g, Fiber: 1g, Sugars: 1g, Protein: 9g, Net Carbs: 12g

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