Cabbage Roll

These healthy cabbage rolls are a delightful fusion of tender cabbage leaves stuffed with a savory mixture of quinoa, lean ground turkey, and fresh vegetables. Baked in a rich tomato sauce, they offer a nutritious and satisfying lunch option that is both hearty and wholesome.

Ingredients

• Green cabbage - 4 large leaves
• Quinoa - 1/2 cup (uncooked)
• Lean ground turkey - 200 grams
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, grated
• Red bell pepper - 1/2, finely chopped
• Diced tomatoes - 1 cup (canned)
• Tomato sauce - 1/2 cup
• Olive oil - 1 tablespoon
• Italian seasoning - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat the oven to 180°C (350°F).
2. Bring a large pot of water to a boil. Carefully submerge the cabbage leaves and blanch for 2-3 minutes until they are pliable. Remove and set aside to cool.
3. In a medium saucepan, cook the quinoa according to package instructions. Typically, this involves rinsing the quinoa, adding it to boiling water (1 cup water to 1/2 cup quinoa), and simmering for about 15 minutes until fluffy.
4. In a skillet, heat olive oil over medium heat. Add chopped onions and garlic, sautéing until translucent, about 5 minutes.
5. Add the ground turkey to the skillet, cooking until browned and cooked through, about 7-10 minutes. Stir in grated carrot and chopped red bell pepper, cooking for an additional 3 minutes.
6. Combine the cooked quinoa with the turkey mixture, adding diced tomatoes, tomato sauce, Italian seasoning, salt, and pepper. Mix well and remove from heat.
7. Lay a cabbage leaf on a flat surface, spoon about 1/4 cup of the filling into the center, and roll it up tightly, tucking in the sides. Repeat with the remaining leaves and filling.
8. Place the cabbage rolls seam-side down in a baking dish. Pour any remaining tomato sauce over the top.
9. Cover the dish with foil and bake in the preheated oven for 30 minutes. Remove the foil and bake for an additional 10-15 minutes until heated through.
10. Garnish with fresh parsley before serving.

Nutrition

• Calories: 360
• Protein: 30 g
• Carbs: 40 g
• Fiber: 7 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in lean protein, supporting muscle repair and growth.

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