Thursday, September 04, 2003
Excerpt from: "A Vegetarian Cooks' Book" The Green Cutting Board Press 2003
all rights reserved
Green Cabbage Rolls
Harlan Weikle
Makes 4 servings.
Prep Time: 60 minutes
The Cabbage and Filling, Begin…
Remove the cabbage from the soak, peel a dozen outer leaves and submerge them in near boiling water, cover for about 10 minutes to soften, remove and set aside covered. Add the lentils to the water cover and boil until tender- 20 minutes, drain saving the water.* Sauté the next few ingredients for the filling in a covered pan using the reserve water from the lentils. Add the cooked lentils and cook for 15 minutes on medium low, season to taste.
1 Pound Head of Green Cabbage (soak in cold water 10 minutes)
1/2-pound dried red lentils (cover with water and bring to a boil)
1/2-cup water from lentils (reserved)
1 small tomato – diced
1/2 small red pepper – diced
1-tablespoon garlic - chopped
4-ounces tomato paste
1 cube vegetable bullion
1/4- tablespoon powdered bay leaf
1-tablespoon soy sauce
1/2-teaspoon chili powder
1-tablespoon dried parsley
1 pinch of sea salt
1 pinch of ground black pepper
* A great energy saver at this point, chop the remaining
cabbage and simmer it in the left over water from the lentils
to start a base for Cabbage Soup. (recipe to follow)
The Sauce, Continue…
Start the sauce in a pan by sautéing on medium high form 10-12 minutes until flavors blend, season to taste.
1 whole tomato - peeled and chopped
1 small onion – diced
1/4-cup sliced mushrooms
1l4-cup green olives - sliced
6-ounces tomato sauce
1-teaspoon ground cumin
4-tablespoons red wine (or not, just the same)
1/2-teaspoon ground thyme
The Topping, Finish…
Wrap each leaf around 3 tablespoons of the mixture and place in oiled, oven proof baking dish top with the sauce cover and bake for 30 minutes at 350 degrees. Remove the lid and top with the cheese and continue baking until the cheese is melted, about 10 minutes.
1/2-tablespoon olive oil
4-ounces-Pecorino/ Romano cheese - grated
4-ounces mozzarella cheese - cut into strips (Use your favorite soy cheese and this recipe is Vegan! )
Vegetarian with a Vegan work around
Per serving (excluding unknown items): 585.3 Calories; 20.2g Fat (30.4/o calories from fat); 38.1g Protein; 66.1g Carbohydrate; 56mg Cholesterot 198img Sodium. Exchanges: 2 112 Grain (Starch); 3 112 Lean Meat; 4 Vegetable; 2 112 Fat.
Nutritional Analysis: Prepared by “Master Chef” software
Per Serving Nutritional Information
Calories (kcal):...............585.3...... Vitamin A (i.u.):..............4128
Total Fat (g):....................20.2 .......Vitamin A (r.e.):...............494.7
Saturated Fat (g):............10.1........Vitamin B6 (mg0:................0.83
Monounsaturated Fat (g):..6.8 .......Vitamin B12 (mcg):..............1
Polyunsaturated Fat (g):....1.8.......Thiamin B 1 ( mg):...............0.52
Cholesterol (mg):.............56..........Riboflavin B2 (mg):..............0.53
Carbohydrate (g):............66.1.......Folacin (mcg):..................336
Dietary Fiber (g):..............25..........Niacin (mg):.........................4.8
Protein (g):.......................38.1.......Caffeine (mg):.....................0.0
Sodium (mg):................1981..........Alcohol (calories):..............10.6
Potassium (mg):...........1675..........Food Exchanges:
Calcium (mg):.................639..........Grain (Starch)......................2 1/2
Iron (mg):..........................9.4............Lean Meat.......................3 1/2
Zinc (mg):..........................4.8............Vegetable........................4
% Calories from Fat:.......30.4%..........Fruit.................................0
% Calories from Carb.:....44.2%.........Non-Fat Milk.....................0
% Calories from Protein:.25.5%.........Fat....................................2 1/2
Vitamin C (mg):...............89...........Other Carbohydrates...........0
Daily Values............% DailyValue 2000 Calorie Diet.....% DV 2500 C Diet
__________________________________________________________________
Total Fat (g):20.2......................31%...................................25%
....Saturated Fat (g):10.1..........51%...................................41%
Cholesterol (mg):56....................9%...................................19%
Sodium (mg):1981.....................83%...................................83%
Carbohydrate (g):66.1...............22%..................................18%
....Dietary fiber (g):25..............100%...................................83%
Protein (g):38.1.........................76%...................................61%
Vitamin A: 83%...Vitamin C: 149%...Calcium: 64%...Iron: 52%
_________________________
2003: The Green Cutting Board
Except where otherwise noted, this site is
licensed under a Creative Commons License
all rights reserved
Green Cabbage Rolls
Harlan Weikle
Makes 4 servings.
Prep Time: 60 minutes
The Cabbage and Filling, Begin…
Remove the cabbage from the soak, peel a dozen outer leaves and submerge them in near boiling water, cover for about 10 minutes to soften, remove and set aside covered. Add the lentils to the water cover and boil until tender- 20 minutes, drain saving the water.* Sauté the next few ingredients for the filling in a covered pan using the reserve water from the lentils. Add the cooked lentils and cook for 15 minutes on medium low, season to taste.
1 Pound Head of Green Cabbage (soak in cold water 10 minutes)
1/2-pound dried red lentils (cover with water and bring to a boil)
1/2-cup water from lentils (reserved)
1 small tomato – diced
1/2 small red pepper – diced
1-tablespoon garlic - chopped
4-ounces tomato paste
1 cube vegetable bullion
1/4- tablespoon powdered bay leaf
1-tablespoon soy sauce
1/2-teaspoon chili powder
1-tablespoon dried parsley
1 pinch of sea salt
1 pinch of ground black pepper
* A great energy saver at this point, chop the remaining
cabbage and simmer it in the left over water from the lentils
to start a base for Cabbage Soup. (recipe to follow)
The Sauce, Continue…
Start the sauce in a pan by sautéing on medium high form 10-12 minutes until flavors blend, season to taste.
1 whole tomato - peeled and chopped
1 small onion – diced
1/4-cup sliced mushrooms
1l4-cup green olives - sliced
6-ounces tomato sauce
1-teaspoon ground cumin
4-tablespoons red wine (or not, just the same)
1/2-teaspoon ground thyme
The Topping, Finish…
Wrap each leaf around 3 tablespoons of the mixture and place in oiled, oven proof baking dish top with the sauce cover and bake for 30 minutes at 350 degrees. Remove the lid and top with the cheese and continue baking until the cheese is melted, about 10 minutes.
1/2-tablespoon olive oil
4-ounces-Pecorino/ Romano cheese - grated
4-ounces mozzarella cheese - cut into strips (Use your favorite soy cheese and this recipe is Vegan! )
Vegetarian with a Vegan work around
Per serving (excluding unknown items): 585.3 Calories; 20.2g Fat (30.4/o calories from fat); 38.1g Protein; 66.1g Carbohydrate; 56mg Cholesterot 198img Sodium. Exchanges: 2 112 Grain (Starch); 3 112 Lean Meat; 4 Vegetable; 2 112 Fat.
Nutritional Analysis: Prepared by “Master Chef” software
Per Serving Nutritional Information
Calories (kcal):...............585.3...... Vitamin A (i.u.):..............4128
Total Fat (g):....................20.2 .......Vitamin A (r.e.):...............494.7
Saturated Fat (g):............10.1........Vitamin B6 (mg0:................0.83
Monounsaturated Fat (g):..6.8 .......Vitamin B12 (mcg):..............1
Polyunsaturated Fat (g):....1.8.......Thiamin B 1 ( mg):...............0.52
Cholesterol (mg):.............56..........Riboflavin B2 (mg):..............0.53
Carbohydrate (g):............66.1.......Folacin (mcg):..................336
Dietary Fiber (g):..............25..........Niacin (mg):.........................4.8
Protein (g):.......................38.1.......Caffeine (mg):.....................0.0
Sodium (mg):................1981..........Alcohol (calories):..............10.6
Potassium (mg):...........1675..........Food Exchanges:
Calcium (mg):.................639..........Grain (Starch)......................2 1/2
Iron (mg):..........................9.4............Lean Meat.......................3 1/2
Zinc (mg):..........................4.8............Vegetable........................4
% Calories from Fat:.......30.4%..........Fruit.................................0
% Calories from Carb.:....44.2%.........Non-Fat Milk.....................0
% Calories from Protein:.25.5%.........Fat....................................2 1/2
Vitamin C (mg):...............89...........Other Carbohydrates...........0
Daily Values............% DailyValue 2000 Calorie Diet.....% DV 2500 C Diet
__________________________________________________________________
Total Fat (g):20.2......................31%...................................25%
....Saturated Fat (g):10.1..........51%...................................41%
Cholesterol (mg):56....................9%...................................19%
Sodium (mg):1981.....................83%...................................83%
Carbohydrate (g):66.1...............22%..................................18%
....Dietary fiber (g):25..............100%...................................83%
Protein (g):38.1.........................76%...................................61%
Vitamin A: 83%...Vitamin C: 149%...Calcium: 64%...Iron: 52%
_________________________
2003: The Green Cutting Board
Except where otherwise noted, this site is
licensed under a Creative Commons License
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