cabbage-rolls

Ingredients:

  • 80 g (5) cabbage leaves
  • 50 g (⅔ cup) soybean protein powder, soaked in warm water for 20 minutes, drained
  • 6 g (2 pieces) mushrooms, sliced thinly
  • 70 g (½ cup) rice
  • 30 g (2 tbsp) bran
  • 50 g (½ cup) spinach, sliced finely
  • 15 g (2 tbsp) French beans, sliced thinly
  • 10 g (1 tbsp) carrots, grated
  • 250 ml (1 cup) water
  • 30 g (3 tbsp) low-fat Mozarella cheese, grated
  • 40 g (4 tbsp) tomato paste
  • 15 ml (1 tbsp) vegetable oil
  • 20 g (2 tbsp) onion, sliced
  • 10 g (2 cloves) garlic
  • 3 g (½ tsp) turmeric powder
  • 3 g (½ tbsp) sugar
  • Black pepper
  • Margarine for greasing tray

Ingredients for sauce:

  • 2 bay leaves
  • 80 g (½ cup) tomato paste
  • 15 ml (1 tbsp) vegetable oil
  • 50 g (5) shallots, sliced
  • 125 ml (½ cup) water

Method:

Sauce

  1. Heat oil and sauté shallots until golden brown.
  2. Add rest of the ingredients and leave to cook for 5 minutes.
  3. Remove from heat.

Filling

  1. Blanch cabbage leaves until soft. Drain. Be careful not to tear the leaves.
  2. Heat oil in the wok. Sauté shallots and garlic. Add water, soy bean protein and turmeric powder. Leave for 15 minutes and then turn off heat.
  3. Add all ingredients except for cheese and margarine. Mix well.
  4. Arrange a cabbage leaf on an even surface. Fill with 3 tablespoons of filling and roll. Repeat this procedure for all the cabbage leaves.
  5. Place all the cabbage rolls on a tray greased with margarine.
  6. Pour sauce over the cabbage rolls.
  7. Bake at 180⁰C for 35 minutes.
  8. Remove and sprinkle with cheese. Bake for another 5 to 10 minutes.
  9. Serve as a main dish with baked bread, naan, chappati or pita, or as a vegetable dish.

Nutrient content per serving:

Calorie 177 kcal
Carbohydrate 18.4 g
Protein 7.7 g
Fat 8.1 g

An educational collaboration with Nutrition Society of Malaysia

Recipes courtesy of ‘Nutritionists’ Choice Cookbook, Volume 1: Healthy Recipes for Your Little Ones’ by Nutrition Society of Malaysia. To purchase this recipe book which includes over 60 recipes, please email: [email protected]