Those Cabbage rolls stuffed with veg and mince (low FODMAP) are much lighter to traditional ones, thanks to using a lean beef mince and a lot of grated and finely chopped vegetables!
CABBAGE ROLLS STUFFED WITH VEG AND MINCE (LOW FODMAP)
They are a bit different and I think healthier, too. In the same time the meat filling ins’t dry, as it often happens if the cook uses a leaner cuts of meat. It is because the rice added to the meat is already cooked (opposite to the dry rice added to the meat, it doesn’t act like a sponge soaking all of the moisture). Also the grated and finely chopped vegetables add some moisture in the filling, too.
Did you have a chance to try our previous “gołąbki” – stuffed cabbage recipe?
Inside the recipe you will find the detailed instructions and photographs showing how to fold in the rolls.
Recipe available after clicking on the picture below ↓↓↓
I think that those cabbage rolls with the addition of vegetables were ever tastier then the other version. AND I managed to “cheat” my child, because she ate vegetables that she had no idea they were inside the filling! And thanks to this, they were consumed… Well, I will tell her when she is older ;). And I had the stuffed cabbage rolls as a wholesome dish, with lots of cooked carrots from the pot and a tomato sauce. Yum!
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
INGREDIENTS FOR CABBAGE ROLLS STUFFED WITH VEG AND MINCE (LOW FODMAP):
500 g 5% beef mince
Spices for the mince: salt, pepper, dried marjoram, coriander grounded from seeds (to your liking or a tsp each)
1 whole white common cabbage
500 g carrots – for cooking under the rolls. It protects the rolls from sticking to the pot and potentially burning.
For filling with mince:
1 carrot
1 parsnip
2 celery sticks (80 g)
80 g green leek leaves
1 egg
200 g cooked white rice
salt, pepper
Sauce:
1 Litre low FODMAP chicken stock – find the recipe here
1x 500 g passata
1 tin chopped tomatoes (400 g)
salt, pepper, dried basil or oregano
INSTRUCTIONS TO MAKE 18 PIECES OF CABBAGE ROLLS STUFFED WITH VEG AND MINCE (LOW FODMAP):
- Preparing the filling.
Minced beef should be removed from the fridge couple of hours before cooking. Season the meat.
Grate the carrot and parsnip on a large grater. Celery and green leek should be finely chopped. Add those vegetables to the meat filling, together with cooked rice and mix well, preferably with your hand, to make sure that all the spices and ingredients are mixed well.
2. Carrot in the pot.
Peel half a kilo of carrots and chop it. Place the carrots in a large pot.
3. The cabbage.
Prepare the cabbage by removing the inside part. If you aren’t sure how to do it, then click here to go to the previous gołąbki recipe. Inside it you will find detailed instructions, with photographs.
If the cabbage fit in the microwave, then place it inside on full power for 1-2 minutes at a time. Take it out, remove outer leaves and continue placing in the microwave until a whole cabbage will be peeled to separate leaves.
4. Rolling the Cabbage rolls.
Take a cabbage leaf, place a full tablespoon of the filling on it (it depends how big your leaf is) and carefully roll it. Instruction how to roll it is here.
Then tightly place the rolls into the pot, on top of the carrots. I made 18 pieces of cabbage rolls and the leftover cabbage I used for the top of rolls. It protected them, so they were nicely steaming inside.
5. Cooking.
Pour a Low FODMAP chicken stock on top of the cabbage rolls. Bring to the boil and simmer for 2-3 hours, until the meat is cooked and all the vegetables are tender.
When all is cooked, pour the broth from cooking the rolls into a medium pot. Add pasta and tinned tomatoes as well as seasoning. Simmer until the sauce is reduced.
Serve the mince filled cabbage rolls with the carrots from the pot and reduced tomato sauce.
Enjoy!
To find other Low FODMAP DINNER IDEAS click on the collage picture below ↓↓↓
Low FODMAP dinners, including soups
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Fit FODMAP Foodie – Low FODMAP Recipes
Cabbage rolls stuffed with veg and mince (low FODMAP)
Equipment
- a large pot
- a medium pot
- a microwave or a large pot for boiling the cabbage (separating the leaves)
Ingredients
- 500 g 5% beef mince
- Spices for the mince: salt, pepper, dried marjoram, coriander grounded from seeds (to your liking or a tsp each)
- 1 whole cabbage
- 500 g carrots - for cooking under the rolls. It protects the rolls from sticking to the pot and potentially burning.
- For filling with mince:
- 1 carrot
- 1 parsnip
- 2 celery sticks 80 g
- 80 g green leek leaves
- 1 egg
- 200 g cooked white rice
- salt pepper
- Sauce:
- 1 Litre low FODMAP chicken stock
- 1 x 500 g passata
- 1 tin chopped tomatoes 400 g
- salt pepper, dried basil or oregano
Instructions
- Preparing the filling.
- Minced beef should be removed from the fridge couple of hours before cooking. Season the meat.
- Grate the carrot and parsnip on a large grater. Celery and green leek should be finely chopped. Add those vegetables to the meat filling, together with cooked rice and mix well, preferably with your hand, to make sure that all the spices and ingredients are mixed well.
- Carrot in the pot.
- Peel half a kilo of carrots and chop it. Place the carrots in a large pot.
- The cabbage.
- Prepare the cabbage by removing the inside part. If you aren't sure how to do it, then click here to go to the previous gołąbki recipe. Inside it you will find detailed instructions, with photographs.
- If the cabbage fit in the microwave, then place it inside on full power for 1-2 minutes at a time. Take it out, remove outer leaves and continue placing in the microwave until a whole cabbage will be peeled to separate leaves.
- Rolling the Cabbage rolls.
- Take a cabbage leaf, place a full tablespoon of the filling on it (it depends how big your leaf is) and carefully roll it. Instruction how to roll it is here.
- Then tightly place the rolls into the pot, on top of the carrots. I made 18 pieces of cabbage rolls and the leftover cabbage I used for the top of rolls. It protected them, so they were nicely steaming inside.
- Cooking.
- Pour a Low FODMAP chicken stock on top of the cabbage rolls. Bring to the boil and simmer for 2-3 hours, until the meat is cooked and all the vegetables are tender.
- When all is cooked, pour the broth from cooking the rolls into a medium pot. Add pasta and tinned tomatoes as well as seasoning. Simmer until the sauce is reduced.
- Serve the mince filled cabbage rolls with the carrots from the pot and reduced tomato sauce.
- Enjoy!
If you wish to view this recipe in Polish, click on the logo below:
