Last Updated on January 7, 2025 by Arif Chowdhury

If you’re on the lookout for a dish that combines comfort, nutrition, and flavor, look no further than beef-stuffed cabbage rolls with a tangy tomato sauce.

These hearty rolls are not only delicious but also a fantastic weight loss recipe, packed with protein and vegetables. This delightful dish is perfect for meal prep, family dinners, or even impressing guests.

Let’s dive into the details of this scrumptious recipe that will have everyone asking for seconds—without the guilt!

Why Cabbage Rolls Are a Great Choice

Nutritional Benefits of Cabbage

Cabbage is often overlooked but is a vegetable superstar! One cup of cooked cabbage contains only about 33 calories but is rich in vitamins K and C, as well as fiber. The high fiber content aids digestion and keeps you feeling full longer, making it a smart choice for weight management.

According to the USDA, fiber can help reduce the risk of chronic diseases and improve gut health—talk about a win-win!

The Protein Power of Beef

Lean ground beef is an excellent source of protein, providing about 22 grams per 3-ounce serving. Protein is essential for muscle repair, energy, and keeping you feeling satiated.

It also plays a crucial role in weight loss, as it boosts your metabolism and helps maintain lean muscle mass. Remember, maintaining muscle is vital for burning calories effectively!

Tomato Sauce: More than Just Flavor

Tomatoes are rich in lycopene, an antioxidant that has been linked to numerous health benefits, including reduced risk of heart disease and certain types of cancer.

One cup of tomato sauce provides about 35 calories, making it a flavorful yet low-calorie addition to your meal. Plus, the tangy flavor complements the beef and cabbage beautifully.

Recipe Overview

Servings: 6
Preparation Time: 30 minutes
Cooking Time: 1 hour
Total Time: 1 hour 30 minutes

Ingredients

For the Cabbage Rolls:

• 1 large head of green cabbage
• 1 pound of lean ground beef (85% lean)
• 1 cup cooked rice (brown rice or quinoa for a healthier option)
• 1 small onion, finely chopped
• 2 cloves of garlic, minced
• 1 egg, lightly beaten
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste

For the Tangy Tomato Sauce:

• 2 cups canned crushed tomatoes (no salt added)
• 1 tablespoon olive oil
• 1 teaspoon dried basil
• 1 teaspoon sugar (to balance acidity)
• 1 teaspoon apple cider vinegar
• Salt and pepper to taste

Step-by-Step Instructions

Step 1: Prepare the Cabbage

• Blanch the Cabbage: Bring a large pot of salted water to a boil. Carefully remove the core from the cabbage and place the whole head in the boiling water. Cook for about 2-3 minutes until the outer leaves are tender enough to peel off. Use tongs to remove the cabbage and let it cool slightly. Peel off 12-15 leaves and set them aside.
• Trim the Leaves: If the leaves are thick at the base, trim the rib with a knife to make them easier to roll.

Step 2: Make the Filling

Mix Ingredients: In a large bowl, combine the ground beef, cooked rice, chopped onion, minced garlic, beaten egg, oregano, paprika, salt, and pepper. Mix well until all ingredients are evenly incorporated.

Step 3: Assemble the Cabbage Rolls

Fill and Roll: Lay a cabbage leaf on a flat surface. Place about 2-3 tablespoons of the beef mixture at the base of the leaf. Fold in the sides and roll it up tightly from the bottom to the top. Repeat this process with the remaining leaves and filling.

Step 4: Prepare the Tomato Sauce

Cook the Sauce: In a medium saucepan, heat the olive oil over medium heat. Add the crushed tomatoes, dried basil, sugar, apple cider vinegar, salt, and pepper. Bring to a simmer and let it cook for about 10 minutes, allowing the flavors to meld together.

Step 5: Cook the Cabbage Rolls

• Layer and Bake: Preheat your oven to 350°F (175°C). In a large baking dish, spread a thin layer of the tomato sauce on the bottom. Arrange the cabbage rolls seam-side down in the dish, packing them snugly together. Pour the remaining sauce over the top, ensuring all rolls are covered.
• Bake: Cover the baking dish with aluminum foil and bake for 45 minutes. Remove the foil for the last 15 minutes to allow the sauce to thicken slightly.

Step 6: Serve and Enjoy

Plate the Dish: Once cooked, let the cabbage rolls rest for a few minutes before serving. Garnish with fresh herbs, like parsley or basil, for an added burst of flavor.

Nutritional Insights

These beef-stuffed cabbage rolls with tangy tomato sauce are not just a treat for your taste buds—they’re also a smart nutritional choice! Each serving contains approximately 300-350 calories, making it a satisfying meal that won’t sabotage your weight loss goals. Here’s a glance at the nutritional breakdown:

A Quick Look at the Stats

• Protein: About 28 grams per serving from the beef and rice, essential for muscle maintenance and satiety.
• Fiber: Roughly 6-8 grams per serving from the cabbage and rice, promoting digestive health and fullness.
• Vitamins and Minerals: High in vitamins C and K from the cabbage, as well as potassium and antioxidants from the tomatoes.

Tips for Success

Choose Lean Beef

When selecting your beef, go for lean ground beef (85% lean or higher) to keep the dish healthy. You can also use ground turkey or chicken as a leaner alternative without sacrificing flavor.

Experiment with Grains

Feel free to swap out the rice for other grains like quinoa, farro, or even cauliflower rice for a lower-carb option. This can add variety and extra nutrients to your rolls!

Make It Ahead

These cabbage rolls can be made ahead of time and stored in the refrigerator for up to 2 days before baking. They can also be frozen before baking. Just be sure to thaw them in the refrigerator overnight before cooking.

Play with Flavors

Don’t hesitate to add your favorite spices or herbs to the filling. A bit of cumin or chili powder can add a delightful twist, while fresh herbs like dill or parsley can brighten up the dish.

A Comforting Meal with a Healthy Twist

Cooking doesn’t have to be complicated to be satisfying and nutritious. Beef-stuffed cabbage rolls with a tangy tomato sauce are a wonderful example of how wholesome ingredients can come together to create a delicious meal.

Whether you’re looking to impress guests, meal prep for the week, or simply enjoy a cozy dinner at home, this recipe fits the bill perfectly.

So roll up your sleeves, gather your ingredients, and treat yourself to a hearty dish that’s as good for your waistline as it is for your taste buds. Here’s to enjoying healthy, homemade meals that nourish both body and soul!