This Cabbage and Bulgur Bake is a delicious and hearty dish that’s perfect for those looking for a meat-free meal that’s full of flavor. The combination of tender cabbage, grated potatoes, and bulgur, all baked to perfection, makes this dish a satisfying and nutritious option.
Ingredients:
- 1 whole cabbage
- 4 potatoes
- 1 1/2 cups bulgur (225 grams)
- 1 onion, finely chopped
- 1 tablespoon butter
- 1 teaspoon salt
- Black pepper to taste
- Mint to taste
- 4 tablespoons flour (60 grams)
- 1 teaspoon salt (for the water)
- 1 cup water (200 ml)
- A few pieces of butter
For the Sauce:
- 1 tablespoon butter
- 1 tablespoon tomato paste
- Yogurt for serving (optional)
Directions:
- Preheat the Oven:
- Preheat your oven to 375°F (190°C).
- Prepare the Cabbage and Potatoes:
- Cut the cabbage into thin strips and set aside.
- Peel and grate the potatoes.
- Mix the Ingredients:
- In a large bowl, combine the grated potatoes, bulgur, chopped onion, 1 tablespoon butter, 1 teaspoon salt, black pepper, and mint. Mix well.
- Add the flour to the mixture and combine until everything is evenly coated.
- Assemble the Dish:
- Grease a baking dish with a few pieces of butter. Spread the cabbage strips evenly in the dish.
- Pour the potato and bulgur mixture over the cabbage, spreading it out evenly.
- Add Water:
- In a small bowl, mix 1 teaspoon salt with 1 cup of water. Pour this over the mixture in the baking dish.
- Dot the top with a few pieces of butter.
- Bake:
- Cover the dish with aluminum foil and bake for 45 minutes. Then remove the foil and bake for an additional 15 minutes, or until the top is golden brown and crispy.
- Prepare the Sauce:
- In a small saucepan, melt 1 tablespoon butter over medium heat.
- Add the tomato paste and cook for 1-2 minutes, stirring constantly until well combined.
- Serve:
- Serve the baked cabbage and bulgur hot, drizzled with the tomato sauce. Optionally, serve with a side of yogurt.
Nutritional Benefits
- Cabbage: Cabbage is low in calories but high in fiber, vitamins C and K, and antioxidants. It’s great for digestion and overall health.
- Potatoes: Potatoes add heartiness to the dish and are a good source of vitamins C and B6, potassium, and fiber.
- Bulgur: Bulgur is a whole grain that provides fiber, protein, and important minerals like magnesium and iron.
- Onion: Onions add flavor and are rich in antioxidants and beneficial compounds that may support heart health.
Quick and Easy Preparation
This recipe is straightforward and can be prepared with minimal effort:
- Prep the Vegetables: Cutting the cabbage into thin strips and grating the potatoes are the most time-consuming parts, but these steps ensure even cooking and a perfect texture.
- Mix and Assemble: Combining the ingredients and spreading them in the baking dish takes only a few minutes.
- Bake: The oven does the rest of the work, baking the mixture until it’s golden brown and crispy on top.
Versatility and Customization
You can easily customize this recipe to suit your taste preferences and dietary needs:
- Add Vegetables: Incorporate other vegetables like carrots, bell peppers, or spinach for added nutrition and flavor.
- Spices and Herbs: Experiment with different spices and herbs such as paprika, cumin, or fresh parsley to enhance the flavor.
- Vegan Option: Substitute the butter with olive oil or a plant-based margarine to make this dish vegan-friendly.
Perfect for Any Meal
- Lunch: Serve with a side salad for a light yet satisfying lunch.
- Dinner: Pair with a protein-rich side like grilled chicken or tofu for a complete meal.
- Potluck: This dish is great for potlucks or gatherings, as it can be prepared in advance and easily reheated.
Tips for the Best Cabbage and Bulgur Bake
- Even Cutting: Ensure the cabbage is cut into thin strips and the potatoes are grated finely for even cooking.
- Flavor Balance: Adjust the salt and pepper to your taste. Adding a bit more mint can enhance the freshness of the dish.
- Check Doneness: Bake until the top is crispy and golden brown. You can broil for the last few minutes if you want extra crispiness.
Storage and Reheating
Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating: Reheat in the oven at 350°F (175°C) for about 10 minutes or until heated through, or microwave individual portions for 1-2 minutes.
Final Thoughts
This Cabbage and Bulgur Bake is a nutritious, flavorful, and satisfying dish that’s perfect for any occasion. With its simple ingredients and easy preparation, it’s sure to become a family favorite. Try this recipe today and enjoy the incredible flavors!