Chinese Cabbage Rolls
Healthy, because
Even smarter
Nutritional values
The crunchy, Chinese cabbage provides a lot of vitamin C, while the filling of rice and vegetables contains a particularly large amount of B vitamins and magnesium. Just one portion covers about half of the daily requirement of these substances.
Especially calorie-conscious people can use low-fat sheep's cheese for the filling and replace black olives with the lower-fat green ones.
(Percentage of daily recommendation)
Calorie | 434 cal. | (21 %) | ||
Protein | 11 g | (11 %) | ||
Fat | 17 g | (15 %) | ||
Carbohydrates | 55 g | (37 %) | ||
Sugar added | 1 g | (4 %) | ||
Roughage | 4.5 g | (15 %) |
Vitamin A | 0.2 mg | (25 %) | ||
Vitamin D | 0.1 μg | (1 %) | ||
Vitamin E | 2.5 mg | (21 %) | ||
Vitamin B₁ | 0.3 mg | (30 %) | ||
Vitamin B₂ | 0.3 mg | (27 %) | ||
Niacin | 6.5 mg | (54 %) | ||
Vitamin B₆ | 0.6 mg | (43 %) | ||
Folate | 143 μg | (48 %) | ||
Pantothenic acid | 1.8 mg | (30 %) | ||
Biotin | 12.6 μg | (28 %) | ||
Vitamin B₁₂ | 0.4 μg | (13 %) | ||
Vitamin C | 48 mg | (51 %) | ||
Potassium | 603 mg | (15 %) | ||
Calcium | 228 mg | (23 %) | ||
Magnesium | 139 mg | (46 %) | ||
Iron | 3.3 mg | (22 %) | ||
Iodine | 13 μg | (7 %) | ||
Zinc | 2.1 mg | (26 %) | ||
Saturated fatty acids | 4.9 g | |||
Uric acid | 136 mg | |||
Cholesterol | 11 mg |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 9 ozs Brown basmati rice
- salt
- 12 large leaves Napa cabbage
- 2 sprigs Basil
- 2 sun-dried Tomatoes
- ½ Cucumber
- 10 black olives (pitted)
- 3 ozs Feta
- 5 ozs Yogurt (low-fat)
- 1 lemon
- 3 Tbsps olive oil
- 1 tsp honey
- peppers
Kitchen utensils
Preparation steps
![Chinese Cabbage Rolls preparation step 1 Chinese Cabbage Rolls preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chinese-cabbage-rolls-preparation-step-1-496861.jpg)
Combine the rice with 2 cups of salted water and bring to a boil. Cover and cook over medium heat, about 25 minutes. Remove from heat, place 2 layers of paper towels between pot and lid and let stand another 5 minutes. Transfer to a bowl and let cool.
![Chinese Cabbage Rolls preparation step 2 Chinese Cabbage Rolls preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chinese-cabbage-rolls-preparation-step-2-496861.jpg)
While the rice cooks, bring a pot of salted water to a boil. Rinse cabbage leaves and cut out rib from each leaf.
![Chinese Cabbage Rolls preparation step 3 Chinese Cabbage Rolls preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chinese-cabbage-rolls-preparation-step-3-496861.jpg)
Blanch the cabbage leaves in the boiling water for about 1 minute. Remove with a slotted spoon and briefly plunge into a bowl of ice water.
![Chinese Cabbage Rolls preparation step 4 Chinese Cabbage Rolls preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chinese-cabbage-rolls-preparation-step-4-496861.jpg)
Drain the cabbage leaves well and spread out on a thick layer of paper towels. Pat dry well with another layer of paper towels.
![Chinese Cabbage Rolls preparation step 5 Chinese Cabbage Rolls preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chinese-cabbage-rolls-preparation-step-5-496861.jpg)
Rinse basil, shake dry, pluck leaves and cut into fine strips. Cut sun-dried tomatoes into thin strips.
![Chinese Cabbage Rolls preparation step 6 Chinese Cabbage Rolls preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chinese-cabbage-rolls-preparation-step-6-496861.jpg)
Peel cucumber half, cut in half again, remove seeds with a teaspoon and cut lengthwise into narrow strips.
![Chinese Cabbage Rolls preparation step 7 Chinese Cabbage Rolls preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chinese-cabbage-rolls-preparation-step-7-496861.jpg)
Coarsely chop olives with a large knife. Drain feta cheese and finely chop. Mix the cooled rice in a bowl with the yogurt and basil.
![Chinese Cabbage Rolls preparation step 8 Chinese Cabbage Rolls preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chinese-cabbage-rolls-preparation-step-8-496861.jpg)
Place cabbage leaves on the work surface. Top each leaf with some rice mixture, leaving edges free. Press down firmly in the center of rice lengthwise to make a well.
![Chinese Cabbage Rolls preparation step 9 Chinese Cabbage Rolls preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chinese-cabbage-rolls-preparation-step-9-496861.jpg)
Fill each well with tomatoes, cucumber, olives and feta cheese. Roll up each leaf firmly, starting on a long side.
![Chinese Cabbage Rolls preparation step 10 Chinese Cabbage Rolls preparation step 10](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chinese-cabbage-rolls-preparation-step-10-496861.jpg)
Squeeze out lemon juice and whisk the juice in a small bowl with the honey and olive oil. Season with salt and pepper. Cut the cabbage rolls into slices or portion as desired and serve with the lemon dressing.