Vegan Cabbage Rolls

Introduction

Welcome to our detailed guide on making Vegan Cabbage Rolls, a comforting and nutritious dish that captures the essence of traditional cabbage rolls with a plant-based twist. This recipe combines tender cabbage leaves with a savory filling of rice and vegetables, all simmered in a flavorful tomato sauce. Designed to be both hearty and healthy, these vegan cabbage rolls are perfect for meal prep or a cozy family dinner. In this extensive guide, you will find detailed instructions, measurements, nutritional information, and SmartPoints values to help you make this delicious dish effortlessly.

Ingredients

To prepare Vegan Cabbage Rolls, you will need the following ingredients:

For the Cabbage Rolls:

  • Green Cabbage: 1 large head
  • Brown Rice: 1 cup (190 grams), uncooked
  • Vegetable Broth: 2 cups (480 milliliters), low-sodium
  • Olive Oil: 2 tablespoons
  • Onion: 1 large, finely chopped (about 1 cup or 150 grams)
  • Carrot: 1 large, finely chopped (about 1/2 cup or 65 grams)
  • Celery Stalks: 2, finely chopped (about 1/2 cup or 65 grams)
  • Garlic Cloves: 3, minced
  • Mushrooms: 1 cup (100 grams), finely chopped
  • Tomato Paste: 2 tablespoons
  • Ground Flaxseed: 2 tablespoons
  • Water: 1/4 cup (60 milliliters)
  • Chickpeas: 1 can (15 ounces or 425 grams), drained and rinsed
  • Dried Thyme: 1 teaspoon
  • Dried Oregano: 1 teaspoon
  • Paprika: 1 teaspoon
  • Salt: 1/2 teaspoon, or to taste
  • Black Pepper: 1/4 teaspoon, or to taste

For the Tomato Sauce:

  • Crushed Tomatoes: 1 can (28 ounces or 796 milliliters)
  • Tomato Sauce: 1 can (8 ounces or 227 milliliters)
  • Maple Syrup: 2 tablespoons (or other liquid sweetener)
  • Apple Cider Vinegar: 1 tablespoon
  • Dried Basil: 1 teaspoon
  • Dried Oregano: 1 teaspoon
  • Garlic Powder: 1/2 teaspoon
  • Salt: 1/2 teaspoon
  • Black Pepper: 1/4 teaspoon

Instructions

  1. Prepare the Cabbage: Begin by carefully removing the core of the cabbage. Bring a large pot of water to a boil. Gently place the whole cabbage into the boiling water and cook for 2-3 minutes, or until the outer leaves are softened and pliable. Using tongs, carefully remove the cabbage and set it aside to cool. Once cool enough to handle, peel off 12-15 large leaves. Set aside the leaves and finely chop any remaining cabbage to use in the filling or as part of the sauce.
  2. Cook the Rice: Rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of vegetable broth to a boil. Add the rinsed rice, reduce the heat to low, cover, and simmer for 45-50 minutes, or until the rice is tender and the liquid is absorbed. Once cooked, fluff the rice with a fork and set aside to cool.
  3. Prepare the Filling: Heat olive oil in a large skillet over medium heat. Add the finely chopped onion, carrot, celery, and garlic. Sauté for 5-7 minutes, or until the vegetables are softened and the onions are translucent. Add the chopped mushrooms and continue to cook for another 5 minutes, until the mushrooms are tender.
  4. Incorporate Tomato Paste and Spices: Stir in the tomato paste, ground flaxseed, and water. Cook for 1-2 minutes to allow the flavors to meld. Add the chickpeas, dried thyme, dried oregano, paprika, salt, and black pepper. Mix well and cook for another 5 minutes.
  5. Combine with Rice: Add the cooked brown rice to the vegetable mixture. Stir thoroughly to combine all ingredients. The filling should be well-mixed and slightly sticky, making it easier to stuff into the cabbage leaves.
  6. Prepare the Tomato Sauce: In a large bowl, combine the crushed tomatoes, tomato sauce, maple syrup, apple cider vinegar, dried basil, dried oregano, garlic powder, salt, and black pepper. Mix well until the sauce is smooth and evenly seasoned.
  7. Assemble the Cabbage Rolls: Place a large cabbage leaf on a clean surface. Spoon approximately 1/4 cup of the filling mixture onto the center of the leaf. Fold the sides of the leaf over the filling, then roll it up from the bottom, tucking in the sides as you go. Place the rolled cabbage seam-side down in a large baking dish. Repeat this process with the remaining cabbage leaves and filling.
  8. Add Sauce and Bake: Pour the prepared tomato sauce over the cabbage rolls in the baking dish, ensuring that each roll is covered with sauce. Cover the baking dish with aluminum foil.
  9. Bake the Rolls: Preheat your oven to 350°F (175°C). Bake the cabbage rolls in the preheated oven for 45-50 minutes, or until the cabbage is tender and the flavors have melded together. Remove the foil during the last 10 minutes of baking to allow the top of the rolls to slightly brown.
  10. Cool and Serve: Once baked, let the cabbage rolls cool slightly before serving. This allows the flavors to settle and makes them easier to handle. Garnish with fresh herbs if desired.

Nutritional Information

Per serving (based on 8 servings):

  • Calories: Approximately 150
  • Total Fat: 4 grams
  • Saturated Fat: 0.5 grams
  • Cholesterol: 0 milligrams
  • Sodium: 600 milligrams
  • Total Carbohydrates: 25 grams
  • Dietary Fiber: 6 grams
  • Sugars: 6 grams
  • Protein: 6 grams

SmartPoints Value

  • Weight Watchers (WW) SmartPoints: 5 points per serving

Useful Tips

  1. Choosing the Right Cabbage: Select a large, firm head of cabbage for easier handling. Ensure the leaves are not too thin or they may tear during the boiling process.
  2. Flaxseed as a Binder: Ground flaxseed serves as a binder and adds nutritional value. If you prefer, you can substitute it with chia seeds or a flax egg.
  3. Customization: Feel free to customize the filling with additional vegetables or spices based on your preferences. For a spicier kick, consider adding a pinch of cayenne pepper.
  4. Make-Ahead: These cabbage rolls can be made ahead of time and stored in the refrigerator for up to 3 days before baking. They can also be frozen for up to 2 months. To freeze, place the unbaked rolls and sauce in an airtight container.
  5. Serving Suggestions: Serve these cabbage rolls with a side of vegan sour cream or a fresh green salad. They pair well with a slice of whole-grain bread or quinoa for a complete meal.
  6. Reheating Tips: Reheat leftover cabbage rolls in the oven at 350°F (175°C) for about 15-20 minutes, or until heated through. Alternatively, you can microwave them in a covered dish for 2-3 minutes per serving.
  7. Nutritional Enhancements: For added nutrition, consider incorporating cooked lentils or tofu into the filling. These options will boost the protein content and add different textures.
  8. Avoiding Cabbage Tears: To prevent tearing the cabbage leaves, use a sharp knife to carefully slice away the thick vein from the base of each leaf. This will make the leaves more pliable and easier to roll.

Conclusion

Vegan Cabbage Rolls offer a wholesome and satisfying meal that combines the traditional flavors of stuffed cabbage with a plant-based twist. By following this detailed recipe guide, you can create a dish that is both delicious and nutritious, suitable for a variety of dietary preferences. With its savory filling and rich tomato sauce, this recipe provides a comforting and heartening meal that can be enjoyed by everyone.