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Healthnotes Index:

Black Bean Cabbage Rolls

Related recipes: Main Dishes, Dairy-Free, Egg-Free
Black Bean Cabbage Rolls: Main Image

Quick Facts

Servings: 20
Prep Time: 60 min.
Cook Time: 2 hr. 30 min.
Total: 3 hr. 30 min.
Cabbage leaves filled with rice, beans, walnuts, raisins, and other goodies, then baked in a tangy tomato sauce.

Ingredients

  • Cabbage Rolls1 14 to 16 oz can chicken broth
  • Water
  • 1 cup brown rice, uncooked
  • 1 large head cabbage
  • 2 15.5 oz cans black beans, drained and rinsed
  • 3/4 cup carrots, grated
  • 1 cup corn
  • 1 cup golden raisins
  • 1 cup walnuts, chopped
  • 3 to 4 Tbs jalapeño sauce
  • Tomato Sauce2 14 oz cans diced tomatoes
  • 2 Tbs vinegar
  • 2 Tbs brown sugar
  • 1 1/2 tsp Worcestershire sauce
  • 1/2 tsp black pepper

Directions

  • Add water to chicken broth to make 2 ½ cups liquid. Pour liquid into a medium sized pan, add rice, and stir. Simmer until rice is cooked, 45 to 50 minutes.
  • Remove and discard any discolored leaves from the outside of the head of cabbage.
  • Put 1 inch of water in a covered steamer or large saucepan and heat to a simmer. Put cabbage in pot, cover and steam a few minutes until outside leaves are wilted and can be easily removed.
  • Remove cabbage from pot and set the head on a plate to catch water as leaves are removed. Peel leaves off, using a knife to cut leaves away from the center stem. Store the leaves in a bowl.
  • Return head to pot. Repeat until 20 to 25 leaves are separated. Add boiling water to pot if needed to maintain steam.
  • Return all leaves to the steaming pot and steam 5 to 10 minutes, until tender and wilted. Remove from water and set aside to cool.
  • In a large mixing bowl, combine black beans, carrots, corn, raisins, walnuts, jalapeño sauce, and cooked brown rice. Taste and add more jalapeño sauce if desired.
  • Mix tomato sauce ingredients in a medium sized bowl; set aside.
  • If the spine on the largest cabbage leaves is too heavy to roll, trim the outer edge, being careful not to cut a hole through the leaf.
  • Starting with the largest leaves, place ½ cup bean and rice mixture in the center of a cabbage leaf. Roll up to close. The leaf should easily overlap.
  • Turn each roll upside down tucking the ends under. Set rolls in a single layer in a 9 x 13-inch pan. Repeat until filling is used up. Decrease the amount of filling as the leaves get smaller so that filling will be fully covered by cabbage leaf. If another pan is needed to hold all the rolls, use a loaf pan or other small baking pan.
  • Pour tomato sauce mixture over the cabbage rolls; lightly salt rolls. Cover tightly with foil. Bake at 350° F for 60 to 75 minutes, until cabbage is very tender. Serve hot as a vegetarian main dish or as a side dish with pork.

Nutrition Facts

Calories 157
  Calories from Fat 36 (23%)
(7%)Total Fat 4g
(2%)Saturated Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
(0%)Cholesterol 0mg
(14%)Sodium 333mg
(12%)Potassium 435mg
Total Carbohydrate 28g
(22%)Dietary Fiber 5g
Sugars 10g
Sugar Alcohols 0g
(11%)Protein 5g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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