This recipe has Sodium as 81.5% and Sugar as 95.0% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 10.4% of RDA
• Calories: 30.0% of RDA
• Carbs: 35.6% of RDA
• Fat (total lipid): 20.0% of RDA
• Fiber: 69.5% of RDA
• Fructose: 14.3% of RDA
• Protein: 21.7% of RDA
• Sodium: 81.5% of RDA
• Sugar: 95.0% of RDA
• Vitamin A (IU): 52.7% of RDA
• Vitamin B6: 49.2% of RDA
• Vitamin C: 105% of RDA
• Iron: 11.1% of RDA
• Magnesium: 41.6% of RDA
• Manganese: 393% of RDA
• Niacin: 27.1% of RDA
• Potassium: 40.8% of RDA
• Zinc: 24.1% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Preheat oven to 375 degrees.
PREPARING THE FILLING
2.
Heat 2 tsp. olive oil in a medium pot over medium-high heat.
3.
Add onion to oil and saute until edges begin to brown.
4.
Stir 2 minced cloves of garlic, 1 tsp. cinnamon, 1 tsp. cumin, 1/2 tsp. turmeric, and 1/4 tsp. cayenne into onion.
5.
Cook, stirring constantly, until fragrant (about 30 seconds).
6.
Add quinoa, golden raisins, and broth to onion mixture.
7.
Bring to a boil, then reduce to a simmer and cover pot. Cook until quinoa is tender, about 15 - 20 minutes.
8.
Remove quinoa from heat and stir in chickpeas and cilantro. Season to taste with salt and pepper. Set aside to cool.
PREPARING THE SAUCE
9.
While quinoa is cooking, heat 2 tsp. olive oil in a medium saucepan over medium heat.
10.
Add 2 cloves of minced garlic, 1/2 tsp. cumin, 1/2 tsp. salt, 1/4 tsp. cinnamon, and 1/8-1/4 tsp. cayenne (depending on taste). Cook, stirring constantly, until fragrant (about 30 seconds).
11.
Stir tomato sauce and sugar into garlic mixture.
12.
Heat to a simmer, then cover pan. Reduce heat to low and simmer sauce for about 15 minutes, stirring occasionally.
13.
Turn off heat, stir in parsley, and season to taste with salt. Set aside to cool.
ASSEMBLING THE CABBAGE ROLLS
14.
While the quinoa and sauce cook, bring a large pot of salted water to a boil.
15.
Remove core from cabbage and discard. Add cabbage to boiling water and cook for 5 minutes.
16.
Carefully remove cabbage from water, then remove tender outer leaves.
17.
Set leaves aside and return cabbage to boiling water.
18.
Cook for a couple minutes, then remove cabbage from water and peel off more leaves.
19.
Repeat process until you have 12 large cabbage leaves. Set aside until cool enough to handle.
20.
Cover bottom of a 9 x 13-inch baking dish with a thin layer of tomato sauce.
21.
Trim any thick stems from leaves. Do not cut completely through leaf.
22.
Place a leave on a flat surface with the stem end facing you.
23.
Top leave with 1/12 of the quinoa mixture.
24.
Fold stem end over filling, fold in sides, and then roll up leave completely. (Similar to how you'd fold a burrito.)
25.
Place rolls, seam side down, in baking dish. Repeat process with remaining cabbage leaves.
26.
Pour remaining tomato sauce over cabbage rolls. Cover pan with tin foil and bake until hot, about 30 minutes.
27.
Serve cabbage rolls immediately.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 600
Protein 24.5 g
Carbohydrates 97.9 g
Iron 2.10 mg
Fiber 19.4 g
Calcium 104 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
