These brown rice and lentil stuffed cabbage rolls offer a deliciously wholesome twist on a classic dish. The combination of protein-rich lentils, fiber-packed brown rice, and tender cabbage leaves creates a nutritious and satisfying meal, all simmered in a rich tomato sauce.
- Total Cooking Time: 45 minutes
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Servings: 4
Ingredients
For the Cabbage Rolls:
- 1 large head of cabbage
- 1 cup cooked brown rice
- 1 cup cooked green or brown lentils
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 small carrot, grated
- 1 tbsp olive oil
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp smoked paprika
- 1 tsp dried oregano
For the Tomato Sauce:
- 2 cups crushed tomatoes
- 1 tbsp tomato paste
- 1 cup vegetable broth
- 1 tsp balsamic vinegar
- 1 tsp maple syrup or honey (optional, for balance)
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
Instructions
Prepare the Cabbage Leaves:
- Boil the cabbage: Bring a large pot of water to a boil. Carefully remove the outer leaves of the cabbage and blanch them in boiling water for 1-2 minutes until soft. Drain and set aside.
Prepare the Filling:
- Sauté the vegetables: In a pan, heat olive oil over medium heat. Add the onion, garlic, and grated carrot, sautéing for 3-4 minutes until softened.
- Combine the filling: In a bowl, mix the cooked brown rice, lentils, sautéed vegetables, salt, pepper, paprika, and oregano.
Assemble the Rolls:
- Stuff the cabbage leaves: Place a spoonful of the filling in the center of each cabbage leaf. Fold in the sides and roll tightly.
- Prepare the sauce: In a saucepan, combine the crushed tomatoes, tomato paste, vegetable broth, balsamic vinegar, maple syrup, garlic powder, salt, and pepper. Simmer for 5 minutes.
- Simmer the rolls: Place the cabbage rolls in a large skillet or baking dish, seam side down. Pour the tomato sauce over the rolls, cover, and simmer over low heat for 20-25 minutes.
Nutritional Information (per serving)
- Calories: 280
- Protein: 12 g
- Fats: 6 g
- Carbohydrates: 45 g
- Fiber: 10 g
- Sugar: 8 g
Vitamins & Benefits
- Cabbage: High in vitamin K and antioxidants, great for digestion.
- Lentils: A fantastic plant-based protein and fiber source.
- Brown Rice: Provides complex carbs for sustained energy.
Stuffed cabbage rolls have variations in many cultures, from Eastern European golubtsy to Middle Eastern malfouf!
Storage Tips
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Freeze uncooked rolls for up to 2 months. Thaw before cooking.
FAQ
Can I make this gluten-free?
Yes! The recipe is naturally gluten-free with brown rice and lentils.
Can I use quinoa instead of rice?
Absolutely! Quinoa is a great high-protein substitute.
Can I bake instead of simmer?
Yes! Bake at 180°C (350°F) for 30 minutes, covered.