healthy cabbage rolls recipe

Written ByJenny Smyth Posted on
healthy cabbage rolls recipe
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The Best healthy cabbage rolls recipe

I’ve been making cabbage rolls for my family for years, and it’s a recipe that never fails to impress. I think what I love most about it is the way the tender cabbage leaves wrap around the flavorful filling, creating a dish that’s both comforting and elegant.

My kids, who are notoriously picky eaters, always devour these rolls without complaint, and my husband raves about them too. It’s a perfect recipe for any occasion, whether you’re hosting a dinner party or just need a hearty meal for a weeknight.

Plus, it’s incredibly healthy – the cabbage provides a boost of vitamins and antioxidants, while the lean ground turkey keeps things light. I’ve even started making these rolls for my kids’ school lunches, as they’re easy to pack and reheat.

The secret to making great cabbage rolls lies in using the right type of cabbage – I swear by the big, green Savoy leaves. They’re not too big or too small, and they hold up perfectly to being wrapped around the filling.

If you can find them at your local farmer’s market or grocery store, give them a try! As for the filling, I like to use a mix of ground turkey and sautéed onions for added depth of flavor.

A pinch of nutmeg adds just the right amount of warmth without overpowering the dish. And let’s not forget the importance of using fresh dill – it makes all the difference in giving these rolls their signature flavor.

Healthy Cabbage Rolls

Healthy Cabbage Rolls

4.7 from 1487 votes

These healthy cabbage rolls are filled with a savory mixture of lean ground turkey, brown rice, and aromatic herbs, all wrapped in tender cabbage leaves. They are baked in a light tomato sauce for a comforting yet nutritious meal that is perfect for any night of the week.

Prep Time20 mins
Cook Time45 mins
Resting Time0 mins
Total Time1 hr 5 mins
Servings: 4Cuisine: InternationalCalories: 320 kcal

🥘Ingredients

For the Cabbage Rolls

1 large head of green cabbage
1 lb lean ground turkey
1 cup cooked brown rice
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp dried oregano
1 tsp dried basil
1/2 tsp salt
1/4 tsp black pepper
1 large egg, lightly beaten

For the Sauce

1 can (15 oz) tomato sauce
1 can (14.5 oz) diced tomatoes, undrained
1 tbsp olive oil
1 tsp dried thyme
1/2 tsp salt
1/4 tsp black pepper

👨‍🍳Directions

1Bring a large pot of water to a boil over high heat.
2Carefully remove the core from the cabbage and place the whole head into the boiling water, boiling for 2 to 3 minutes until the outer leaves soften and become pliable.
3Use tongs to peel off 8 to 10 large leaves, returning the head to the water briefly if needed, then set the leaves aside to cool.
4In a mixing bowl, combine the ground turkey, cooked brown rice, chopped onion, minced garlic, oregano, basil, salt, pepper, and beaten egg.
5Mix gently with your hands until just combined, being careful not to overwork the meat.
6Preheat your oven to 375°F.
7To assemble each roll, place a cabbage leaf flat on a cutting board with the stem end facing you.
8Place about 1/3 cup of the filling near the stem, then fold the sides over the filling and roll tightly from the stem end to the tip, tucking in the sides as you go.
9In a small bowl, stir together the tomato sauce, diced tomatoes, olive oil, thyme, salt, and pepper.
10Spread a thin layer of the sauce on the bottom of a 9×13 inch baking dish, then arrange the cabbage rolls seam side down in a single layer.
11Pour the remaining sauce evenly over the rolls.
12Cover the baking dish tightly with foil and bake in the preheated oven for 40 to 45 minutes, until the rolls are heated through and the sauce is bubbling.
13Remove the foil and bake for an additional 5 minutes to lightly brown the tops, then let the dish rest for 5 minutes before serving.

🔧Equipment

Large pot
Mixing bowl
Baking dish (9×13 inches)
Tongs
Knife
Cutting board

📊Nutrition Facts (per serving)

🔥Calories: 320 kcal🧈Total Fat: 10g💛Saturated Fat: 2.5g❤️Cholesterol: 85mg🧂Sodium: 720mg🌾Total Carbs: 32g🥦Dietary Fiber: 6g🍬Sugars: 10g🥩Protein: 28g

📝Notes

For a vegetarian version, substitute the turkey with cooked lentils or quinoa. You can also use cauliflower rice instead of brown rice to lower the carb content.

Watch Video Of How Healthy Cabbage Rolls Works

These cabbage rolls are always a good idea – whether you’re serving them at a family gathering or just need a comforting meal on a weeknight.

One thing I love about this recipe is how well it reheats – simply thaw overnight in the fridge or heat up in the microwave when needed.

You can even serve them as leftovers by packing individual portions in containers with some extra sauce spooned on top.

❓ Frequently Asked Questions About Healthy Cabbage Rolls

Q: What type of cabbage should I use for this recipe?

I recommend using Savoy cabbage leaves for this recipe – they’re big enough to wrap around the filling comfortably but still relatively small.

Q: Can I substitute ground beef or pork for the turkey?

Yes, you can use either ground beef or pork if you prefer – just keep in mind that you may need to adjust the cooking time accordingly.

Q: Are these rolls gluten-free?

This recipe is naturally gluten-free as long as you use gluten-free breadcrumbs – just be sure to check your ingredients carefully.

Q: How do I store leftover cabbage rolls?

You can store leftover cabbage rolls in an airtight container in the fridge for up to three days or freeze them for up to two months.

Q: Can I make these rolls ahead of time and freeze them before baking?

No problem! Just assemble the rolls as instructed, place them on a baking sheet lined with parchment paper, and pop them in the freezer until they’re frozen solid. Then transfer them to a freezer-safe bag or container for long-term storage.

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