This recipe for cabbage roll with sunflower seed-ricotta is from Ashley Madden's fabulous new cookbook. The second book in her series, Plant-Based Delicious features a collection of delicious recipes that are oil-free and gluten-free! This is why I wanted you to know about it. You ask me to cook with these restrictions, but I am not an expert. Ashley's cookbook is a godsend!
Plant-Based Delicious includes a chapter full of delicious desserts, pastas and noodles, stews and soups. This recipe is intriguing to me because it has a ricotta, sunflower seed, mushroom and tofu filling. I have never made cabbage roll before. I don't even know if I have eaten vegan cabbage rolls! The results were delicious, and even though they may not have looked the best on camera, they still tasted great. Ashley's cookbook also includes a recipe for homemade marinara. I used store-bought, but she has a homemade version too.
I love the Trader Joes brand roasted-garlic marinara. It's delicious and cheap! Rao's was my favorite but now it's too expensive. This recipe requires a head of green kale. The task of removing all the leaves was a bit tedious. It doesn't matter that they are a bit torn because, once baked and rolled in the sauce, you can't tell what is going on! Before you start, I recommend watching the video below.
The ricotta with sunflower seeds is a great addition to cabbage rolls.
Portion four 10 cabbage rolls
Ingredients
The filling for cabbage rolls
- 1 (14oz / 400g) brick extra firm tofu
- 13 to 15 large green cabbage leaves
- 1 2 to 4 tbsp olive or water (or only use oil-free water)
- 1 finely sliced white or yellow onion
- 1/2 A Sun-dried tomatoes (not those in oil), soaked for 15 minutes in water
- White or button mushrooms, thinly cut
- 2 1/2 C store-bought marinara
sunflower seed ricotta
- 3/4 A sunflower seeds in raw form (soaked for 20 mins in hot water)
- 3 tablespoon lemon juice
- 3 crushed and peeled garlic cloves
- 2 teaspoon dried oregano
- 1 up to 1 1/2 tsp Chili powder (adjust according to taste)
- 1/4 teaspoon red chili flakes (optional)
- 1/2 teaspoon sea salt
- 1/2 C water
Instructions
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To make cabbage rolls, press the tofu either in a tofu pressing or by wrapping it up in a towel and placing it flat on the surface. Place a cuttingboard on top of the tofu, and then place something heavy like a book or cans beans on top. Press for 20 min. Unwrap it and you're ready to go. I placed the brick into a nut-milk bag and squeezed the liquid out while crumbling the tofu in the bag. The tofu can be crumbled with your hands and placed in a large bowl.
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It is best to peel the leaves off the top of the cabbage rather than breaking the leaves at the stem. Bring a large pot to a rolling boil, and then fill a large bowl of ice water. This will blanch the leaves and shock them. Immerse two leaves at atime in boiling water and let them boil for 2 to 3 mins or until they are flexible. The tougher leaves may need to be boiled for a bit longer. Tongs are used to remove the leaves, then submerge them in ice water. Let them dangle for a moment.
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Remove the leaves from water and dry them with a tea towel. After blanching them and shocking them, I dried them even more by running them through the salad spinner. By cutting a small V at the base of the cabbage leaf, you can remove the stem and veining. If you tear any leaves during the blanching and rolling process, use an extra prepared leaf to patch the area.
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For the filling, heat a large saucepan or cast iron pan on medium high heat. Sauté the onions in a few tablespoons water or 1 tablespoon olive oil. Cook for 7-10 minutes, or until softened. Drain the sundried tomato soaking water, and chop the tomatoes.
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Add the sundried tomato and mushrooms to the pan. Continue to cook for 3 to 5 more minutes, stirring occasionally until the mushrooms have shrunk and released their juices. Darin the excess liquid in the pan, and then transfer the mixture to a bowl with crumbled tofu. Mix together.
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Pour the ricotta into a blender, add the sunflower seeds, garlic, oregano, chili powder, chili flakes (if using), sea salt, and water. Add the sunflower seeds to a powerful blender with the lemon juice, oregano chili powder (if you are using it), sea salt and water. Blend at high speed until mixture is smooth. Stir the ricotta into the veggies and tofu in the bowl.
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Pre-heat the oven to 425degF.
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Spread 1 cup of the marinara on the bottom of a 11 x 8 inch glass baking dish. Place a 1/3 cup of filling in the middle of each cabbage leaf. Pull the V together at the end of the V, then roll the leaf over the filling, fold the sides in, and roll away from you, much like a Burrito. Place the seam-side down into the baking dish. Place the cabbage leaves in a row in the baking dish. Top the rolls with any remaining marinara.
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Cover the dish and bake it for 25 minutes. Then uncover the dish and bake it another 25 minutes until the sauce bubbles. Let the rolls rest in the dish for up to 10 minutes after removing it from the oven.
The first time that hot for Food published the post "Cabbage rolls with sunflower seeds ricotta", it was on Hot For Food.
By: Lauren ToyotaTitle: cabbage rolls with sunflower seed ricotta
Sourced From: www.hotforfoodblog.com/recipes/mains/2023/10/04/cabbage-rolls-with-sunflower-seed-ricotta/
Published Date: Wed, 04 Oct 2023 17:58:54 +0000
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Frequently Asked Questions
Is it possible to get enough protein from a plant-based diet.
Yes, it is possible to get enough protein from a plant-based food. For muscle building and health, you can use amino acids in legumes, seeds, legumes, and nuts. Tofu and other soy products contain all the essential amino acids that your body can't make but must obtain from food. If combined with legumes, vegetables such as spinach, kale and other grains, these veggies can provide the necessary protein for proper nutrition. Plant-based proteins tend to have lower levels in saturated fats than animal protein and can be used to support long-term satiety. Additional nutrients such as omega-3 fatty acids can be added to plant-based diets through the addition of flaxseeds (chia seeds), walnuts, and hemp seeds.
Can you still dine out at restaurants if your diet is plant-based?
Many restaurants offer vegan options on their menus. Many vegan restaurants have opened in major cities and communities and offer delicious, healthy options. There are many options for vegetarians in mainstream restaurants. You still have the option to enjoy the food and enjoy the atmosphere while on a plantbased diet. Look for recipes where vegetables or legumes such as tofu, tempeh, seitan, or other protein sources like beans are the stars. Use vinegar and healthy oils to replace mayonnaise and dressings high-in saturated fat. Don't be afraid to ask your server what items can be made vegan or have dairy substituted with coconut or almond milk.
Consider reading vegan cookbooks beforehand to learn more about how you can substitute meats for rich sauces. Many restaurants will accommodate guests who eat a plant-based diet. They will also do their best to meet your needs. If you're creative and do some research, it is possible to eat out on a plant based diet and enjoy your meal.
Are plant-based meals more expensive than other types of diets?
Plant-based diets are not always more expensive than other types of diets. It's possible to eat a balanced and plant-based meal without having to spend much, depending on the amount of food consumed. You can find grains, beans as well as eggs, legumes, nuts, and potatoes at very low prices. They are also a great source for protein and have lower overall costs. You can reduce your food expenses by buying in bulk and taking advantage of sales. You don't have to buy individual ingredients. There are many ready-to eat meals made from plant-based foods that will help you reduce your grocery bill.
What is the difference between a plant-based and vegan diet?
No, a plant-based lifestyle is not the same thing as a vegan one. A plant based diet is an eating pattern that focuses on whole grains, fruits and vegetables. Although this eating style does not include meat, dairy or other animal products, it may contain small amounts of animal protein. On the other hand, veganism is an ethical lifestyle choice that involves following a completely plant-based diet and avoiding things like clothing or cosmetics made with animal products. Even though vegans may opt to follow a plantbased diet as part or their lifestyle, they are different concepts.
Statistics
- In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)
- Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
External Links
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- Scientific Reports: An association between risk of breast carcinoma and plant-based dietary patterns.
- Nature Sustainability
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- PubMed: Long-term study of type 2 diabetes and the effects on beta-cell function - PubMed
- A 16-Week Randomized Clinical Trial: Plant-Based Dietary Intervention Increases Beta-Cell Function, Insulin Resistance in Overweight Adults - PubMed
How To
How to cook delicious, nutritious plant-based recipes?
You can cook plant-based meals that taste delicious and filling with the right ingredients and creative recipes. First, you should choose fresh produce and quality ingredients. Then create a grocery plan based on your recipes. You should also purchase the appropriate storage equipment in order to preserve freshness of pre-prepared food items.
Next, focus on variety when meal planning. Include whole foods like vegetables, fruits, nuts, and legumes. Always try to include different colors in your produce selections for better nutrition. In each meal, it is important to consider the balance of fiber and protein as well as healthy fats. You can also make batch cooking easier by using kitchen appliances such slow cookers or multi-cookers.
While staying vegan, you can try new flavor combinations. For example, chili powder or cayenne pepper are great spices to add flavor and color to your dishes. Whole foods are better than processed substitutes. Plant-based meals can go from bland and boring to tasty in a matter of minutes. Remix leftovers from earlier weeks to make something new.
You can have a delicious, plant-based diet with these tips without having to sacrifice flavor or nutritional content. Get cooking!
Resources:
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