Mediterranean Diet Classic Cabbage Rolls
Embrace the wholesome flavors of the Mediterranean with these Classic Cabbage Rolls, a heart-healthy dish that perfectly complements a Mediterranean diet lifestyle. Tender green cabbage leaves are carefully blanched and stuffed with a flavorful mixture of lean ground beef or turkey, nutty brown rice, and aromatic herbs like parsley and mint. Enhanced with a hint of cinnamon and bathed in a tangy tomato-based sauce featuring crushed tomatoes, tomato paste, and a touch of lemon juice, these rolls are then baked to perfection with a splash of vegetable or chicken broth for added moisture. This comforting, high-protein recipe is rich in fiber and bursting with Mediterranean-inspired tastes, making it both nutritious and satisfying. Ideal for family dinners or entertaining, serve these cabbage rolls warm and garnish with fresh parsley for an elegant and colorful finish. Keywords: Mediterranean diet, cabbage rolls recipe, healthy dinner ideas, baked cabbage rolls, Mediterranean cabbage rolls.
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Recipe Information
Ingredients
- 1 large green cabbage
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 0.5 pound lean ground beef or turkey
- 1 cup cooked brown rice
- 0.25 cup chopped fresh parsley
- 0.25 cup chopped fresh mint
- 1 15-ounce can crushed tomatoes
- 2 tablespoons tomato paste
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon ground cinnamon
- 1.5 cups low-sodium vegetable broth or chicken broth
Instructions
Core the cabbage and carefully pull away about 12-14 outer leaves. In a large pot of boiling water, blanch the cabbage leaves for about 2-3 minutes until pliable. Drain and set aside to cool.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the ground beef or turkey to the skillet and cook until browned, breaking up the meat with a spatula, about 6-8 minutes.
Stir in the cooked brown rice, parsley, mint, salt, black pepper, and ground cinnamon. Mix thoroughly and remove from heat.
Preheat your oven to 350°F (175°C).
In a mixing bowl, combine crushed tomatoes, tomato paste, lemon juice, and the remaining tablespoon of olive oil. Stir well to create the sauce.
Spread about 1/4 cup of the sauce on the bottom of a 9x13-inch baking dish.
Take a cabbage leaf, cut out the thick part of the stem if necessary, and place about 2-3 tablespoons of the meat and rice mixture at the center. Roll the leaf, tucking in the sides as you go, like an envelope. Place it seam side down in the prepared baking dish. Repeat with remaining leaves and filling.
Pour the remaining tomato sauce over the cabbage rolls, ensuring they are well covered.
Pour the vegetable or chicken broth around the rolls in the pan.
Cover the baking dish with aluminum foil and bake in preheated oven for about 1 hour to 1 hour and 15 minutes, or until the cabbage is tender.
Remove from the oven and let it cool slightly before serving. Serve warm, garnished with additional chopped parsley if desired.
Nutrition Facts
Calories |
1339 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.7 g | 91% | |
| Saturated Fat | 21.1 g | 106% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 181 mg | 60% | |
| Sodium | 3239 mg | 141% | |
| Total Carbohydrate | 113.6 g | 41% | |
| Dietary Fiber | 22.1 g | 79% | |
| Total Sugars | 29.5 g | ||
| Protein | 77.1 g | 154% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 515 mg | 40% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 3466 mg | 74% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
