About the Recipe
For a carb cycling plan, Vegan Cabbage Rolls are perfectly adaptable for both high-carb and low-carb days!
Low-Carb Day: Prepare the filling using riced cauliflower, crumbled tofu, or a lentil/mushroom blend as the bulk, ensuring the dish is high in fiber, protein, and low in starches. This makes for a satisfying, nutrient-dense main dish to anchor your low-carb macros.
High-Carb Day: Use a filling based on brown rice, quinoa, or other grains mixed with plant-based protein. This version provides the necessary complex carbohydrates to refuel your glycogen stores following intense workouts, making it an excellent post-workout recovery meal.
Ingredients
10 small cabbage leaves
Drizzle of olive oil
1 small onion, diced
3 garlic cloves, crushed
1/2 cup of cooked brown rice
3/4 cup of cooked black-eyed beans
A handful of fresh coriander
1/4 cup of peanuts
Ground black pepper to taste
Handful of chives
For the Tamarind and Peanut Butter Sauce
1 tablespoon of tamarind concentrate
1 tablespoon of peanut butter
1/4 cup plus 2 tablespoons of hot water
1/2 teaspoon of chili flakes
1 teaspoon of pure date syrup
Preparation
Bring half a pot of water to a boil, add the cabbage leaves, and cover with a lid for about 5–8 minutes until they are soft. Drain the cabbage leaves and set them aside while we prepare the sauce and filling.
For The Spicy Tamarind And Peanut Butter Sauce
Combine all the ingredients in a small pot and whisk thoroughly until well mixed. Reduce the heat and let the sauce simmer for a few minutes to thicken slightly.
For The Stuffed Cabbage Filling
Finely chop the fresh coriander and peanuts, then set aside.
Heat a pan, add a drizzle of olive oil, and the finely diced onion, cooking for a couple of minutes. When the onion starts to soften, add the crushed garlic cloves, black pepper to taste, along with the rice and beans, and cook for an additional minute.
Finally, add the coriander and peanuts to the pan with a tablespoon of the tamarind sauce, and mix everything well.
Roll:
Lay a prepared cabbage leaf flat. Scoop about 1/4 to 1/3 cup of the meat mixture and place it near the stem end of the leaf.
Fold the sides of the leaf inward over the filling.
Starting from the stem end, tightly roll the leaf up to the tip, like a burrito.
Variations
Variations for Vegan Cabbage Rolls
1. Filling Substitutions (The "Meat" and Binder)
The traditional filling is easily made vegan using a combination of plant-based ingredients:
Plant-Based Ground "Meat": Use commercial vegan crumbles (like Beyond Meat or Impossible), which are excellent for a familiar texture and flavor.
Lentils and Beans: Cooked brown or green lentils, or mashed beans (like cannellini or great northern beans), make a budget-friendly and protein-rich filling. They can also act as a binder.
Mushrooms and Walnuts: Finely chopped or processed mushrooms (especially aromatic porcini or shiitake) and walnuts add a deep umami flavor and meaty texture, popular in meatless European versions.
Tofu or Tempeh: Crumbled firm tofu or tempeh, pressed and seasoned well, is a fantastic protein base. Tofu absorbs flavors like a sponge.
Grains and Oats: A combination of cooked rice (white, brown, or wild rice blend) and rolled oats helps bind the filling and adds bulk and texture.
2. Flavor Profiles and Cuisines
You can easily change the seasoning and sauce to create rolls inspired by different world cuisines:
Eastern European
(Golubtsi/Gołąbki)Tomato-based sauce (often with a touch of sweetness from brown sugar or tartness from red wine vinegar), smoked paprika, dried thyme, oregano, and sometimes sauerkraut (fermented cabbage) in the filling or sauce for a tangy probiotic boost.
Middle Eastern (Mahshi Malfouf)A more savory, herbaceous profile. The sauce is often a tomato, lemon, and garlic broth. The filling typically includes fresh herbs like mint and parsley, rice, and a spice blend like allspice or cinnamon.
Asian-InspiredUse Napa cabbage (more tender) or green cabbage. The filling can include ingredients like crumbled tofu, carrots, onion, soy sauce/tamari, ginger, garlic, and Hoisin or vegan "oyster" sauce. They can be simmered in a savory broth or sauce.
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Tips For Success
Essential Tips for Success
Preparing the Cabbage Leaves
Softening the Leaves: You must soften the cabbage leaves to make them pliable enough to roll without tearing. The most common methods are:
Boiling/Blanching: Core the cabbage, then cook the whole head (or individual leaves) in a large pot of water for 5-20 minutes, until the leaves are tender and flexible. Immediately run them under cold water to stop the cooking.
Freezing: Freezing a whole head of cabbage and then thawing it will soften the leaves due to the ice crystals breaking down the cell walls.Trimming the Rib: Use a small, sharp knife to carefully shave or cut out the thickest part of the central stem/rib on each leaf. This makes rolling easier and the final product more pleasant to eat.
Drying: Dab the blanched leaves dry with a clean kitchen towel to prevent the filling from slipping and ensure a tight roll.
Creating the Filling
Binder is Key: The starch from the rice (especially warm, freshly cooked rice) is crucial for binding. If your filling seems too loose, add a bit more cooked rice, mashed beans, or breadcrumbs/oats.
Pre-Cook the Components: While some recipes use raw rice, most recipes benefit from using par-cooked or fully cooked rice. Similarly, pre-sautéing the onion, garlic, and any vegetables for the filling helps develop flavor and removes excess moisture.
Taste and Adjust: It's challenging to adjust seasoning after the rolls are assembled. Cook a small spoonful of your filling mixture in a pan and taste it to ensure the seasoning is perfect before rolling.
Rolling and Cooking
"Burrito" Style: Place the filling near the trimmed stem end, fold the stem end over the filling, tuck in the sides, and then roll it up tightly to the other end.
Seam Side Down: Always place the finished rolls seam side down in the baking dish or pot to prevent them from unraveling during cooking.
Snug Fit: Nestle the rolls close together in the dish. This helps them hold their shape and keeps them moist.
Freezing: Cabbage rolls are excellent for meal prep. You can freeze the rolls either before or after they have been cooked. If freezing after cooking, thaw in the fridge and reheat in the sauce. If freezing before cooking, thaw and then follow the cooking instructions as directed.