Cabbage has always been credited with many medicinal properties, it is rich in antioxidants, anti-inflammatories compounds, fibre, folates, vitamin A, vitamin C, vitamin K, vitamin B6, calcium, magnesium, manganese, …
Oxidative stress and chronic inflammation are risks factors for cancer, and this is why the antioxidant and anti-inflammatory richness of cabbage in a healthy and balanced diet can help to keep you at a lower risk for cancer and other chronic diseases.
I love cabbage and I have already shared with you a few recipes where I use this nutritious vegetable, such as: my “Pointed cabbage & vegetable soup”, my “Red cabbage soup” and my “Mediterranean warm cabbage salad”.
Today I share with you another tasty and nutritious vegan Mediterranean diet recipe with cabbage, my Lebanese family recipe for stuffed cabbage leaves.
The stuffing is the same that I have used for my “Lebanese stuffed aubergine”, my “Lebanese stuffed zucchini”, my “Lebanese stuffed Swiss chard leaves” and my “Lebanese stuffed grave leaves” recipes, and it includes rice, parsley, tomato, onion, mint, lemon juice and extra virgin olive oil.
Parsley is an excellent source of anti-oxidant nutrients, iron, vitamins K, C and A and folic acid. Tomatoes are also rich in vitamin C and beta-carotene, manganese and vitamin E. Together with the nutritional properties of lemon, onion and extra virgin olive oil, this healthy vegan Mediterranean diet recipe of Lebanese stuffed cabbage leaves is highly nutritious and provide us with strong antioxidant and anti-inflammatory nutrients.
If you try this tasty and healthy vegan Mediterranean diet recipe of Lebanese stuffed cabbage leaves, please let me know, leave a comment and rate it. I would love to know what you come up with. Enjoy!
- 20 Cabbage leaves
- 50g (1/4 cup) White rice
- A large bunch of fresh organic parsley, finely chopped
- 2 Medium tomatoes, thinly diced
- 1 Small onion, thinly chopped
- A few leaves of fresh organic mint, finely chopped
- 1 Large lemon, freshly squeezed
- 3 Tablespoons Extra Virgin Olive Oil (EVOO)
- 1 Teaspoon sea salt (or salt to taste)
- A pinch of freshly grounded black pepper
- Have all the vegetables well washed and prepared as indicated in the ingredients description.
- In a large saucepan, cook the cabbage leaves for 3 minutes in boiling water. Remove the leaves from the water, rinse under cold water and drain.
- Cut each leave into 2 portions (see the step-by-step pictures for guidance) removing the large stem with a knife.
- In a mixing bowl prepare the filling mix by combining the thinly diced tomatoes, the thinly chopped parsley, the thinly chopped onion, the thinly chopped mint leaves, the freshly squeezed lemon juice, the EVOO, the rice, salt to taste and a pinch of freshly ground black pepper.
- Stuff each leaf portion with one heaped tablespoon of the filling while keeping at least 1cm from each side of the leave without filling. Fold the edges and roll each leave until it is completely rolled up. (See the step-by-step pictures for guidance)
- Once all the cabbage leaves are stuffed, in a large non-stick saucepan arrange the stuffed cabbage leaves one side by side to the other, and once the bottom of the saucepan is full with the stuffed cabbage leaves arrange another layer of stuffed cabbage leaves on top of them until all of them are inside the pan. Pour on top of them the remaining juice from the filling, and enough water to have them covered, and on top cover the stuffed leaves with a dish (resistant to heat) to keep them in place and avoid them to open. Cover the saucepan with its lid, bring to a boil, reduce heat to low and simmer over low heat for 10 – 15 minutes until the rice is cooked (check the cooking time of the rice in the package to estimate the required time).
- Carefully remove the dish and remove the cabbage stuffed leaves from the heat. Serve hot or cold.