Healthy Cabbage Roll Recipe

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                                      Healthy Cabbage Roll Recipe

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Ingredients

For the Cabbage Rolls:

  • 1 large head of cabbage
  • 500g (1 lb) ground turkey, chicken, or lean beef
  • 1 cup cooked quinoa, brown rice, or cauliflower rice
  • 1 medium onion (finely chopped)
  • 2 garlic cloves (minced)
  • 1 medium carrot (grated)
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 tsp salt
  • ½ tsp black pepper
  • 2 tbsp fresh parsley or dill (chopped)

For the Sauce:

  • 2 cups tomato puree or crushed tomatoes
  • 1 cup low-sodium vegetable or chicken broth
  • 1 tsp olive oil
  • 1 garlic clove (minced)
  • 1 tsp dried basil or Italian seasoning
  • 1 tsp honey or maple syrup (optional, to balance acidity)
  • Salt and pepper to taste

Instructions

Step 1: Prepare the Cabbage

  1. Bring a large pot of water to a boil.
  2. Carefully peel off 12–14 large cabbage leaves, cutting the thick stem base to make peeling easier.
  3. Blanch the cabbage leaves in boiling water for 2–3 minutes until softened. Drain and set aside.

Step 2: Prepare the Filling

  1. In a bowl, combine the ground meat, cooked quinoa (or chosen grain), chopped onion, minced garlic, grated carrot, paprika, oregano, salt, pepper, and fresh parsley or dill.
  2. Mix well until all ingredients are combined.

Step 3: Make the Sauce

  1. Heat olive oil in a pan over medium heat. Add minced garlic and sauté for 1 minute.
  2. Add the tomato puree, broth, basil, and optional sweetener. Stir well.
  3. Simmer the sauce for 10 minutes, seasoning with salt and pepper to taste.

Step 4: Assemble the Cabbage Rolls

  1. Lay a cabbage leaf flat. Place 2–3 tablespoons of filling at the base of the leaf.
  2. Fold in the sides and roll tightly, like a burrito. Repeat with the remaining leaves and filling.

Step 5: Cook the Cabbage Rolls

  1. Preheat the oven to 375°F (190°C).
  2. Spread a thin layer of sauce on the bottom of a baking dish.
  3. Arrange the cabbage rolls seam-side down in the dish. Pour the remaining sauce evenly over the rolls.
  4. Cover the dish with foil and bake for 45–50 minutes, until the rolls are tender and the filling is cooked through.

Step 6: Serve

  1. Garnish with additional fresh herbs, if desired.
  2. Serve warm with a side salad or steamed vegetables for a complete meal.

Tips for Healthier Cabbage Rolls

  • Vegetarian Option: Replace meat with lentils or chickpeas.
  • Low-Carb Option: Use cauliflower rice instead of grains.
  • Gluten-Free: Ensure broth and other ingredients are certified gluten-free.

Enjoy your hearty, healthy cabbage rolls! Would you like suggestions for alternative fillings or side dishes? 😊

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