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Nonna’s Cabbage Rolls
Prep time:20 mins- Cook time:100 mins
Servings:2
This recipe was developed using Nonna Anna Maria’s family traditions, who we collaborated with to bring our Programme members the tastiest classic Italian meals that are easy to make at home. Just twenty minutes of prep time results in a tasty dish that provides almost half of your daily recommended protein in under 400 calories per portion of two rolls.
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Cabbage comes under the same cruciferous umbrella as broccoli, Brussels sprouts and radishes, and can be found in a variety of colours and shapes. Although cabbage is very low in calories, it is packed with nutrients like fibre, antioxidants, vitamin A, and iron. Its high concentration of vitamin C is linked to a reduced risk of certain cancers and also helps the body to absorb the iron in cabbage. Similarly, the various antioxidants cabbage contains are known to reduce harmful inflammation. What’s more, this crunchy veggie is packed full of gut-loving fibre, helping aid digestion, so this delicious dish is sure to go down easily as your next evening meal.
The majority of the protein in this dish is down to the beef mince. 85g of lean beef mince contains around 12g protein which is essential for rest, recovery, muscle maintenance when fasting and helping you feel fuller for longer. In moderation, beef is highly nutritious, containing an abundance of vitamin B-12 which supports red blood cell formation and energy levels, zinc which is used for body growth, and iron which is essential for carrying oxygen round the body.
This dish is fasting-friendly and easy to batch cook for either popping in the freezer ready for when you need it, or for sharing with the whole family. Serve with a crunchy green salad or steamed vegetables, or for a non-fasting day, double the portion or serve with some wholemeal or pulse pasta.
Ingredients
- Sauce Ingredients
- 2 tsp extra virgin olive oil
- 1/2 onion, diced
- 1 garlic cloves, minced
- 30ml white wine
- fresh basil
- fresh parsley
- 250g passata
- 100ml water, to rinse out passata jar
- pinch salt
- pepper, to taste
- 5 whole cabbage leaves
- Mince Ingredients
- 1/2 onion, diced
- 1 garlic cloves, minced
- 2 tsp olive oil
- fresh basil
- fresh parsley
- 170g beef mince
- 70ml white wine
- 10g wholemeal breadcrumbs
- 10g parmesan cheese, grated
- 10g grated cheddar
Instructions
- Preheat the oven to 200°C/220°C/430°F/Gas mark 7.
- Heat the oil for sauce in a pot on medium heat, then add the onions and garlic (both for sauce). Cook for about 5 minutes until starting to brown, stirring regularly.
- Add the wine (for sauce) and half of the herbs. Cook down until the wine has mostly evaporated.
- Add the passata, water (using some water to rinse the passata bottle out if it’s empty) and season with salt and pepper before bringing to the boil.
- Turn down to a gentle simmer with the lid on and cook for approximately 30 minutes, or longer until desired consistency and flavour is reached (bear in mind this will continue to cook a little more in the oven later).
- While the sauce is cooking, boil some water to blanch the cabbage leaves in a bowl to soften. Leave for 10-15 minutes while cooking the mince, then drain and rinse in cold water. If doing this in larger batches please see notes below.
- In a new pot, saute the onion and garlic (for mince) in the oil (for mince) until soft for around 5 minutes. Stir through the remaining basil and parsley.
- In small batches (a handful or two at a time), add the mince to the pot on high heat and cook off all the juices. Move the cooked mince to the side before adding more and repeating the process. Adding mince slowly stops it from stewing and improves the flavour.
- Once the mince has all been added and juices cooked off, add the wine (for mince) and some salt. Cook this mix until most of the wine has cooked down, before removing from the heat and allowing to cool for 5-10 minutes.
- Mix the breadcrumbs and parmesan through the mince before grabbing your cabbage leaves and a lidded casserole dish. You could also use a deep baking dish/tray with foil on top, just ensure there is enough depth to cover the rolls with sauce.
- Take a cabbage leaf and scoop about 2 tbsp of mince into the middle. Fold the top (opposite the thick spine) over, then the two sides in and roll into the spine of the cabbage leaf making an enclosed parcel - place into the casserole dish, ensuring it won’t unravel. Repeat to fill the remaining cabbage leaf/leaves.
- Sprinkle on the cheddar cheese and then pour over the sauce to evenly cover the rolls. Put the lid on and place in the oven for 30 minutes.
- Rotate the casserole dish and reduce the oven heat to 180°C/200°C/400°F/Gas mark 6. Continue cooking for roughly 20 minutes until the cabbage spines are tender (test with a fork) and the sauce is nice and thick. Continue cooking if the cabbage is still a little firm.
- Allow to cool for 5-10 minutes, then serve!
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Notes
- If you are avoiding alcohol you could use alcohol-free wine, or a dash of white/red wine vinegar and extra water.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
- Batch-cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
- Some brands of cheese (including cheddar/parmesan) may contain rennet so are not strictly vegetarian. Check the product you buy uses vegetarian ingredients. Brands vary, it is always important to read labels first.
