Discover the traditional Latvian dish of Stuffed Cabbage Rolls (Kāpostu Ruļļi) with this easy-to-follow recipe. Cabbage leaves are tenderly stuffed with a savory mixture of minced meat and rice, then simmered in a rich tomato sauce. Perfect for a hearty family meal, this recipe combines comforting flavors and simple ingredients for a delicious dish that’s sure to impress.

Ingredients:

- 1 large head of cabbage

- 500g minced meat (beef, pork, or a mix)

- 1 cup rice (uncooked)

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 egg

- 1 tsp paprika

- 1 tsp dried thyme

- Salt and pepper, to taste

- 2 cups tomato sauce

- 1 cup beef or vegetable broth

- 2 tbsp olive oil

- 2 tbsp fresh parsley, chopped (optional, for garnish)

Instructions:

Prepare the Cabbage:

  - Bring a large pot of water to a boil. Carefully remove the core from the cabbage and place the whole head into the boiling water. Cook for about 5 minutes or until the leaves are tender and can be easily separated. Remove the cabbage and let it cool.

Prepare the Filling:

  - In a large bowl, combine the minced meat, rice, chopped onion, minced garlic, egg, paprika, dried thyme, salt, and pepper. Mix until well combined.

Assemble the Rolls:

  - Carefully peel off the cabbage leaves. Place a spoonful of the meat mixture onto each leaf. Fold in the sides and roll up tightly to enclose the filling.

Cook the Rolls:

  - In a large skillet or saucepan, heat the olive oil over medium heat. Arrange the cabbage rolls seam-side down in the pan. 

  - Pour the tomato sauce and beef or vegetable broth over the rolls. Bring to a simmer, then reduce heat to low, cover, and cook for 45-60 minutes, or until the cabbage is tender and the filling is cooked through.

Serve:

  - Garnish with fresh parsley if desired. Serve hot and enjoy!

This recipe for Stuffed Cabbage Rolls (Kāpostu Ruļļi) offers a comforting and hearty meal that's perfect for any occasion. Enjoy the rich flavors and traditional taste of this classic dish!

Nutritional Values:

Cabbage (1 large head):

  - Calories: 150 kcal

  - Protein: 6g

  - Carbohydrates: 30g

  - Fiber: 15g

  - Vitamins: High in Vitamin C, Vitamin K, and Folate

  - Minerals: Good source of potassium, calcium, and magnesium

Benefits: Cabbage is rich in antioxidants and vitamins that support immune health, improve digestion, and reduce inflammation. Its high fiber content aids in digestive health and promotes a feeling of fullness.

Minced Meat (500g):

  - Calories: 1200 kcal (for beef; varies for pork)

  - Protein: 90g

  - Fat: 80g

  - Carbohydrates: 0g

Benefits: Minced meat is a great source of high-quality protein, essential for muscle growth and repair. It also provides important nutrients like iron, zinc, and B vitamins, which are crucial for energy production and immune function.

Rice (1 cup, uncooked):

  - Calories: 200 kcal

  - Protein: 4g

  - Carbohydrates: 45g

  - Fiber: 1g

Benefits: Rice is a good source of energy due to its carbohydrate content. It also provides essential nutrients like B vitamins, which are important for metabolism and overall health.

Onion (1 large):

  - Calories: 60 kcal

  - Protein: 1g

  - Carbohydrates: 14g

  - Fiber: 2g

Benefits: Onions are rich in antioxidants, such as quercetin, which have anti-inflammatory properties. They also support cardiovascular health and may help regulate blood sugar levels.

Garlic (2 cloves):

  - Calories: 10 kcal

  - Protein: 0.5g

  - Carbohydrates: 2g

  - Fiber: 0.1g

Benefits: Garlic has antimicrobial and anti-inflammatory properties. It supports heart health by reducing cholesterol levels and may help boost the immune system.

Egg (1 large):

  - Calories: 70 kcal

  - Protein: 6g

  - Fat: 5g

  - Carbohydrates: 1g

Benefits: Eggs are an excellent source of high-quality protein, essential for muscle maintenance and repair. They also provide important nutrients like Vitamin D, choline, and B vitamins.

Paprika (1 tsp):

  - Calories: 6 kcal

  - Protein: 0.3g

  - Carbohydrates: 1g

  - Fiber: 0.5g

Benefits: Paprika is rich in antioxidants like Vitamin A and carotenoids, which support eye health and immunity. It also has anti-inflammatory properties.

Dried Thyme (1 tsp):

  - Calories: 2 kcal

  - Protein: 0.1g

  - Carbohydrates: 0.4g

  - Fiber: 0.3g

Benefits: Thyme is known for its antibacterial and antifungal properties. It also provides Vitamin C and supports digestive health.

Tomato Sauce (2 cups):

  - Calories: 80 kcal

  - Protein: 2g

  - Carbohydrates: 18g

  - Fiber: 2g

Benefits: Tomato sauce is rich in lycopene, an antioxidant linked to reduced risk of certain cancers. It also provides Vitamin C and potassium.

Beef or Vegetable Broth (1 cup):

  - Calories: 10-30 kcal (varies by type)

  - Protein: 1-2g

  - Carbohydrates: 1g

  - Sodium: 800-1000mg (varies by type)

Benefits: Broth can enhance flavor and provide some essential nutrients, although it can be high in sodium. Choosing low-sodium options can help manage sodium intake.

Olive Oil (2 tbsp):

  - Calories: 240 kcal

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 28g

Benefits: Olive oil is a source of healthy monounsaturated fats and antioxidants. It supports heart health and has anti-inflammatory properties.

Fresh Parsley (2 tbsp):

  - Calories: 5 kcal

  - Protein: 0.5g

  - Carbohydrates: 1g

  - Fiber: 0.5g

Benefits: Parsley is rich in vitamins A, C, and K, and has antioxidant and anti-inflammatory properties. It supports overall health and adds a fresh flavor to dishes.

These ingredients combine to make a nutritious and satisfying meal, offering a range of vitamins, minerals, and antioxidants.