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Bean-Stuffed Cabbage Rolls

16 cabbage rolls

In this delicious one-dish meal, black-eyed peas and barley create a savory filling that steams inside cabbage leaves.

Ingredients

1  small head cabbage 1 
2 cups cooked black-eyed peas, mashed 500 mL
1 cup cooked barley 250 mL
1 cup finely chopped celery 250 mL
1/2 cup finely chopped onion 125 mL
1/2 tsp salt 2 mL
1/2 tsp dried basil 2 mL
1 pinch dried oregano 1 pinch
1 pinch dried thyme 1 pinch
2  drops hot pepper sauce 2 
2 cups reduced-sodium tomato juice 500 mL
  • 8-cup (2 L) casserole dish

Instructions

Step 1
Place cabbage in freezer overnight to wilt leaves.

Step 2
Preheat oven to 350°F (180°C).

Step 3
Carefully remove 16 cabbage leaves from frozen head, one at a time, cutting each from the core with a sharp knife. Trim the center rib on individual leaves to make the leaf the same thickness throughout, but do not remove the rib.

Step 4
In a bowl, mash black-eyed peas and barley together. Stir in celery, onion, salt, basil, oregano, thyme and hot pepper sauce until well blended.

Step 5
Place about 1/4 cup (60 mL) pea mixture on the rib end of each cabbage leaf. Roll up and tuck in sides. Pack cabbage rolls tightly into casserole dish. Pour tomato juice over rolls.

Step 6
Cover and bake in preheated oven for 1 hour or until sauce is bubbling and cabbage rolls are hot in the center.

Tips

Holding the frozen cabbage under warm water as you work may make it easier to remove the leaves.

Nutrition & Notes

Nutrition Information
Valeur nutritive
4 cabbage rolls
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 201
Fat / Lipides 1 g
Saturated / saturés 0 g
+ Trans / trans
Cholesterol / Cholestérol 0 mg
Sodium / Sodium 470 mg
Carbohydrates / Glucides 41 g
Fiber / Fibres 10 g
Sugars / Sucres
Protein Protéines 10 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
To keep the sodium in check, cook the peas and barley without adding any salt. The salt added to the filling will make them flavorful enough.
 
A serving of this recipe is an excellent source of iron, supplying 25% of the Daily Value. It also contains significant amounts of thiamin, riboflavin, niacin, vitamin B6, folate and pantothenic acid.
 
Diabetes Food Choice Values:
America’s Exchanges
2 Vegetables
1 1⁄2 Other Carbohydrates
1 Lean Meat
 
Canada’s Choices
2 Carbohydrates
1 Meat & Alternatives
Recipe provided by Canadian Diabetes Association.

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