Cabbage Rolls with Gravy

Please test each unfamiliar ingredient carefully according to your dietary restrictions, even if it is labeled as suitable for your diet. Every body is different, and what I tolerate may cause reactions in you. So always listen to your body!

Before we begin, please take a moment to read the overview of the dietary restrictions for this dish. You’ll find them below the recipe.

Time: 40-50min Servings: 4-6 Portions Ingredients: For the Gravy: 4 tbsp vegan butter or margarine 1/4 cup flour 2 cups water (reserved from cooking the cabbage leaves) 1 tbsp vegetable broth powder 1 tsp browning liquid (optional, for color) 1/2 tsp salt For the Cabbage Rolls: 1 onion 3 cloves garlic 2 tsp mustard 2 tbsp Vegemite or Marmite (or Vitam-R) 2 tbsp vegetable broth powder 6 large dark green cabbage leaves 1 cup green spelt (or 1 cup granulated soy) Instructions: Cook the Spelt: Cook the green spelt with 2 cups of water in a pressure cooker for 9 minutes. Drain any remaining liquid. Prepare the Cabbage Leaves: Cut out the thick part of the stem from 6 large cabbage leaves, so they resemble hearts. Blanch the leaves in boiling water for 2 minutes, then remove and dry them. Save the water for later. Make the Filling: Place the cooked spelt in a food processor and add the remaining ingredients (onion, garlic, mustard, Marmite/Vegemite, vegetable broth powder). Pulse to combine the mixture. Roll the Cabbage Leaves: Take one cabbage leaf at a time, place a portion of the spelt mixture at the bottom of the leaf, and roll tightly, ensuring the sides are tucked in. Secure with a toothpick or food-safe string. Sauté the Rolls: Sauté the cabbage rolls in oil, turning to brown on all sides. Then pour the reserved water over the rolls, making sure they are covered. Let them simmer for 20-30 minutes. Remove the Rolls: Remove the cabbage rolls from the water and set them aside. Reserve the water. Make the Gravy: In the same pan, melt the vegan butter and add the flour, whisking well. Let the flour cook until golden brown, then gradually add the reserved water, stirring constantly to form a smooth gravy. Season the Gravy: Add the vegetable broth powder, browning liquid (optional), and salt. Stir to combine. Serve: Place the cabbage rolls into the gravy and serve, ideally with potatoes. Calories: ~300-350 kcal Protein: ~8-10 g Fat: ~10-12 gSaturated Fat: ~2-3 g Carbohydrates: ~45-50 gSugars: ~4-6 g Fiber: ~7-9 g Sodium: ~700-900 mg (depending on the amount of salt and broth powder) Vitamin C: ~15-20 mg (primarily from the cabbage leaves) Potassium: ~300-350 mg

This recipe is quite versatile and can fit into several dietary restrictions with some minor adjustments. Here’s an overview of its suitability:

Vegan:

• The recipe uses plant-based ingredients (vegan butter, vegetable broth).

Vegetarian:

• Suitable for vegetarians as it uses no animal products (except for optional ingredients like Marmite/Vegemite).

Gluten-Free (with adjustments):

• To make this recipe gluten-free, substitute the flour with a gluten-free option (such as rice flour or cornstarch), and replace the green spelt with a gluten-free grain like quinoa or rice.

Dairy-Free:

• The recipe is naturally dairy-free, using vegan butter and plant-based ingredients.

Low FODMAP (with adjustments):

• For a Low-FODMAP version:

• Replace the onion with the green tops of spring onions (only the green part) or chives.

• Avoid Marmite/Vegemite as it contains yeast extract, which may cause issues in larger quantities.

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