Discover how to make traditional Balandėliai, the classic Lithuanian cabbage rolls filled with a savory blend of minced meat and rice. This easy recipe features a rich tomato sauce that enhances the flavors of these comforting, homemade rolls. Perfect for a hearty meal, Balandėliai is a dish that brings warmth and satisfaction to your table. Follow our step-by-step guide for an authentic taste of Lithuanian cuisine.

Ingredients:

- 1 large head of cabbage

- 1 lb (450g) ground beef or pork

- 1 cup cooked rice

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 egg

- 1/2 cup fresh parsley, chopped

- 1/2 teaspoon dried thyme

- Salt and pepper to taste

- 2 cups tomato sauce

- 1 cup water or beef broth

- 2 tablespoons vegetable oil

Instructions:

Prepare the Cabbage:

  - Bring a large pot of water to a boil. Remove the core from the cabbage and carefully peel off the leaves, keeping them whole.

  - Blanch the leaves in the boiling water for 2-3 minutes until they are pliable. Remove and let them cool.

Prepare the Filling:

  - In a large bowl, combine the ground meat, cooked rice, chopped onion, minced garlic, egg, parsley, thyme, salt, and pepper. Mix well until all ingredients are evenly incorporated.

Assemble the Rolls:

  - Place a spoonful of the meat mixture onto the center of each cabbage leaf. Fold in the sides and roll up the leaf to enclose the filling.

  - Repeat until all the filling and leaves are used.

Cook the Rolls:

  - In a large pot or Dutch oven, heat the vegetable oil over medium heat. Arrange the cabbage rolls seam side down in the pot.

  - Pour the tomato sauce and water or beef broth over the rolls.

  - Bring to a simmer, cover, and cook for 1 hour, or until the cabbage is tender and the filling is cooked through.

Serve:

  - Carefully remove the cabbage rolls from the pot. Serve hot, garnished with additional fresh parsley if desired.

Enjoy your Balandėliai with a side of crusty bread or a fresh salad for a complete meal!

Nutritional Value

Cabbage:

   - Calories: 22

   - Protein: 1 g

   - Carbohydrates: 5 g

   - Fiber: 2 g

   - Vitamin C: 56% of the Daily Value (DV)

   - Vitamin K: 85% of the DV

Benefits:

   - High in antioxidants and vitamins C and K, which support immune function and bone health.

   - Contains fiber, which aids in digestion and promotes gut health.

   - Low in calories, making it a great choice for weight management.

Ground Beef or Pork:

   - Calories: 242

   - Protein: 26 g

   - Fat: 15 g

   - Iron: 15% of the DV

   - Vitamin B12: 35% of the DV

Benefits:

   - Excellent source of high-quality protein and essential amino acids.

   - Rich in iron and vitamin B12, important for red blood cell production and energy metabolism.

   - Provides healthy fats and is a good source of zinc and other nutrients.

Rice (cooked):

   - Calories: 205

   - Protein: 4 g

   - Carbohydrates: 45 g

   - Fiber: 1 g

Benefits:

   - Provides a quick source of energy due to its high carbohydrate content.

   - Easily digestible and can be a good base for other nutrients.

   - Can be a source of essential B vitamins when eaten with whole grains.

Onion:

   - Calories: 44

   - Protein: 1 g

   - Carbohydrates: 10 g

   - Fiber: 1.5 g

   - Vitamin C: 11% of the DV

Benefits:

   - Contains antioxidants like quercetin that may help reduce inflammation and support heart health.

   - Supports immune function and may have antibacterial properties.

   - Adds flavor with minimal calories.

Garlic:

   - Calories: 4

   - Protein: 0.2 g

   - Carbohydrates: 1 g

   - Vitamin C: 1% of the DV

Benefits:

   - Contains allicin, a compound with potential anti-inflammatory and antimicrobial properties.

   - May support heart health by helping to lower blood pressure and cholesterol levels.

   - Adds flavor and health benefits with minimal calories.

Egg:

   - Calories: 72

   - Protein: 6 g

   - Fat: 5 g

   - Vitamin D: 10% of the DV

   - Vitamin B12: 21% of the DV

Benefits:

   - High-quality protein source with all essential amino acids.

   - Provides vitamins D and B12, important for bone health and energy metabolism.

   - Supports eye health due to lutein and zeaxanthin content.

Fresh Parsley:

   - Calories: 6

   - Protein: 0.5 g

   - Carbohydrates: 1 g

   - Vitamin C: 25% of the DV

   - Vitamin K: 90% of the DV

Benefits:

   - High in vitamins C and K, supporting immune function and bone health.

   - Contains antioxidants that may help combat oxidative stress.

   - Adds a fresh flavor with minimal calories.

Thyme:

   - Calories: 3

   - Protein: 0.1 g

   - Carbohydrates: 0.7 g

Benefits:

   - Rich in antioxidants and vitamins, including vitamin C and A.

   - May have antimicrobial and anti-inflammatory properties.

   - Adds flavor and aroma to dishes with minimal calories.

Tomato Sauce:

   - Calories: 30

   - Protein: 1 g

   - Carbohydrates: 7 g

   - Vitamin C: 10% of the DV

   - Lycopene: Variable

Benefits:

   - Provides vitamin C and lycopene, an antioxidant that supports heart health.

   - Adds flavor and color to dishes while being relatively low in calories.

Vegetable Oil:

   - Calories: 120

   - Fat: 14 g

   - Saturated Fat: 1.5 g

Benefits:

   - Provides essential fatty acids necessary for various bodily functions.

   - Adds moisture and flavor to the dish.

Including these ingredients in your diet provides a range of nutrients and health benefits, from supporting immune function and bone health to providing high-quality protein and essential vitamins.