These stuffed cabbage rolls are a fantastic way to enjoy a healthy and delicious meal that’s packed with nutrients. The recipe combines the benefits of cabbage with a flavorful filling of minced soya chunks and vegetables, making it a perfect option for a light meal or appetizer. This dish is not only tasty but also easy to prepare, making it a great addition to your regular meal rotation.
Ingredients:
- Cabbage leaves: 10-12 large leaves
- Soya chunks: 1 cup, soaked and minced
- Onion: 1 large, finely chopped
- Carrot: 1, grated
- Green bell pepper: 1, finely chopped
- Garlic: 2 cloves, minced
- Ginger: 1 tsp, minced
- Green chili: 1, finely chopped
- Soy sauce: 2 tbsp
- Tomato sauce: 2 tbsp
- Salt: to taste
- Black pepper: to taste
- Oil: 2 tbsp
- Spring onion: 2 tbsp, chopped (for garnish)
Instructions:
Prepare the Cabbage Leaves:
- Blanch Cabbage:
- Bring a large pot of water to a boil.
- Blanch the cabbage leaves by submerging them in the boiling water for 2-3 minutes until they are pliable.
- Remove and set aside.
Prepare the Soya Chunk Filling:
- Soak Soya Chunks:
- Soak the soya chunks in hot water for about 10 minutes until they soften.
- Drain and squeeze out excess water, then mince the soya chunks finely.
- Sauté Vegetables:
- Heat oil in a large pan over medium heat. Add the chopped onion, garlic, and ginger. Sauté until the onion becomes translucent.
- Add the grated carrot, chopped green bell pepper, and green chili. Sauté for a few minutes until the vegetables are tender.
- Cook Filling:
- Add the minced soya chunks, soy sauce, tomato sauce, salt, and black pepper. Cook for 5-7 minutes, stirring occasionally, until the mixture is well combined and heated through.
- Remove from heat and let it cool slightly.
Assemble the Cabbage Rolls:
- Lay Cabbage Leaf:
- Lay a blanched cabbage leaf flat on a clean surface.
- Add Filling:
- Place a spoonful of the soya chunk filling in the center of the leaf.
- Roll Cabbage:
- Fold the sides of the leaf over the filling and then roll it up from the bottom to the top, creating a neat roll.
- Repeat with the remaining cabbage leaves and filling.
Cook the Cabbage Rolls:
- Heat Oil:
- Heat a little oil in a large skillet over medium heat.
- Cook Rolls:
- Place the cabbage rolls seam-side down in the skillet.
- Cook for a few minutes on each side until the cabbage is lightly browned and the rolls are heated through.
Additional Information:
Nutritional Benefits:
- Cabbage: Rich in vitamins C and K, fiber, and antioxidants, cabbage helps support digestion and boosts immune function.
- Soya Chunks: High in protein and low in fat, soya chunks are an excellent meat substitute for vegetarians and vegans. They also provide essential amino acids.
- Vegetables: Onions, carrots, and bell peppers add vitamins, minerals, and fiber to the dish, enhancing its nutritional profile.
Tips for Perfect Cabbage Rolls:
- Blanching Cabbage: Properly blanching the cabbage leaves makes them pliable and easy to roll without tearing.
- Consistent Filling: Ensure the filling is evenly distributed in each cabbage leaf for uniform cooking and flavor.
- Seam-Side Down: Placing the rolls seam-side down in the skillet helps them stay intact during cooking.
Serving Suggestions:
- With a Dip: Serve the cabbage rolls with a side of soy sauce, sweet chili sauce, or a yogurt-based dip for added flavor.
- As a Main Course: Pair with steamed rice or a fresh salad for a complete meal.
- As an Appetizer: Serve these rolls as a healthy starter at your next dinner party.
Garnish and Serve:
- Garnish:
- Transfer the cooked cabbage rolls to a serving platter.
- Garnish with chopped spring onions.
Conclusion:
These stuffed cabbage rolls are healthy, delicious, and perfect for a light meal or appetizer. The combination of tender cabbage leaves and flavorful soya chunk filling makes for a satisfying dish that is both nutritious and tasty. Enjoy!