Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
These black bean and quinoa stuffed cabbage rolls use mushrooms, carrots and tomato sauce in a meat-free dinner. Two rolls, the chopped cabbage base and an equal share of sauce make each of four portions.
Soften large cabbage leaves before rolling and cook the quinoa separately. A thick filling and covered tomato bake help the rolls hold together and soften the cabbage ribs.
The dish is inspired by stuffed-cabbage traditions but uses a distinct bean-quinoa filling. Green cabbage has its own calculation reference; it is not estimated from the red-cabbage record used in some older recipes.
Why Readers May Like It
- 1Measured portions and clear freezing and reheating guidance.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Green cabbage, edible weight | 1 large head yields the leaves and chopped base | 900 g | 225 kcal | 11.5 g | 52.2 g | 0.9 g |
| Cooked black beans, drained | about 2 1/3 cups | 400 g | 528 kcal | 35.4 g | 94.8 g | 2.2 g |
| Quinoa, dry | about 1 cup | 160 g | 589 kcal | 22.6 g | 102.7 g | 9.7 g |
| Mushrooms, finely diced | about 3 cups | 250 g | 55 kcal | 7.7 g | 8.2 g | 0.8 g |
| Carrots, grated | about 2 medium | 200 g | 82 kcal | 1.9 g | 19.2 g | 0.5 g |
| Onion, finely diced | 1 medium | 150 g | 60 kcal | 1.6 g | 14 g | 0.1 g |
| Crushed tomatoes, canned | about 3 cups | 700 g | 224 kcal | 11.5 g | 51 g | 2 g |
| Olive oil | 1 1/2 tablespoons | 21 g | 186 kcal | 0 g | 0 g | 21 g |
| Garlic, minced | 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Paprika | about 1 teaspoon | 2 g | 6 kcal | 0.3 g | 1.1 g | 0.3 g |
| Dried oregano | about 1 teaspoon | 1 g | 3 kcal | 0.1 g | 0.7 g | 0 g |
| Table salt | about 1/3 teaspoon | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Water for quinoa | about 1 1/3 cups | 320 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 1973 kcal | 93.2 g | 347.1 g | 37.5 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Chef’s knife (paid link)
- Cutting board (paid link)
- Large lidded cooking pot (paid link)
- Kitchen tongs (paid link)
- Fine-mesh sieve (paid link)
- Lidded saucepan (paid link)
- Skillet with lid (paid link)
- Cooking spoon (paid link)
- Oven-safe baking dish (paid link)
- Instant-read food thermometer (paid link)
- Oven gloves (paid link)
- Freezer-safe meal containers (paid link)
Before You Start
Soften large cabbage leaves before rolling and cook the quinoa separately. A thick filling and covered tomato bake help the rolls hold together and soften the cabbage ribs.
Allow about 90 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. Chilling and freezing time is additional to the preparation and cooking time shown.
Soften the cabbage leaves
12–18 minutesRemove the core with a knife. Lower the cabbage into a large large lidded cooking pot (paid link) of gently boiling water, loosening outer leaves with tongs as they soften. Remove eight large flexible leaves and cool briefly. Chop remaining edible cabbage for the baking-dish base.
Cook the quinoa
15–20 minutesRinse quinoa in a sieve, combine with the listed water in a saucepan and cook according to the package until water is absorbed. Rest covered for 5 minutes and fluff.
Make a thick bean filling
10 minutesHeat oil in a skillet. Soften onion, mushrooms and grated carrots until mushroom liquid largely evaporates. Stir in garlic, paprika and oregano, then beans, quinoa, half the salt and half the pepper.
Prepare leaves and sauce
5 minutesHeat the oven to 375°F / 190°C conventional, or 350°F / 175°C fan. Trim the thick rib of each leaf without cutting through it. Mix tomatoes with remaining salt and pepper. Spread chopped cabbage and one third of the sauce in a deep oven-safe baking dish (paid link).
Roll eight equal portions
10 minutesDivide filling among the eight leaves. Fold the sides inward and roll from the thick end to enclose the filling. Arrange seam-side down in one close-fitting layer and pour over the remaining sauce.
Bake covered until tender
40–45 minutesCover tightly and bake until cabbage is tender and the filling reaches 165°F / 74°C on a instant-read food thermometer (paid link). Extend the covered bake if thick ribs still resist a fork.
Divide sauce and rolls
5 minutesServe two rolls per person with one quarter of the chopped cabbage and all sauce. Handle them gently with a broad spoon.
Chill and freeze in shallow portions
Within 2 hoursPlace two rolls with sauce in each shallow freezer-safe meal containers (paid link); refrigerate promptly. Once cold, close, label and freeze.
How to Know It Is Ready
Filling reaches 165°F / 74°C and the cabbage ribs are tender.
Soft cabbage enclosing a cohesive bean-quinoa filling.
Two rolls, one quarter of the chopped base cabbage and sauce.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 23.3 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Verify packaged ingredients if avoiding gluten or animal products; no certified gluten-free claim is made.
- Black beans in the estimate are cooked without salt; canned versions can increase sodium.
Who May Enjoy This Recipe?
Freezer meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
The dish is inspired by stuffed-cabbage traditions but uses a distinct bean-quinoa filling. Green cabbage has its own calculation reference; it is not estimated from the red-cabbage record used in some older recipes.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing cooked black beans, drained, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use cooked pinto beans instead of black beans at the same drained weight; recalculate values.
- Replace oregano with dried thyme at the same measured weight for a different herb profile.
Allergen Information
Verify packaged ingredients if avoiding gluten or animal products; no certified gluten-free claim is made.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep clean ready-to-eat sauces separate when that helps preserve texture.
Freezing This Meal
Freeze cooked, chilled two-roll portions in sauce at 0°F / −18°C for up to 3 months for best quality.
Thawing and Reheating
Thaw overnight in the refrigerator. Reheat covered in a baking dish at 350°F / 175°C or gently in a lidded skillet, adding a splash of water if needed. Check the center of each roll reaches 165°F / 74°C; a hot sauce alone is insufficient.
Preparation and cooking times describe making the fresh batch. Chilling, freezer storage, thawing and later reheating require additional time. Do not thaw perishable meals on the counter.
Frequently Asked Questions
Yes. Freeze this fully cooked version with its sauce in shallow portions. The leaves soften during thawing and reheating, so move them gently and keep the sauce with them.
Stiff raw leaves usually split during rolling. Use the blanching step or a separately developed leaf-softening method; it is not an optional decorative step.
The listed ingredients provide an estimated 23.3 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Freezer Storage Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Chef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabLarge lidded cooking pot
Choose a pot large enough for the batch, with a well-fitting lid and a base suitable for your stove.
Compare on Amazon →Paid link · opens in a new tabKitchen tongs
Handle the ingredient described in the method; clean after contact with raw food.
Compare on Amazon →Paid link · opens in a new tabFine-mesh sieve
Rinse and drain dry grains or split peas while keeping the small pieces contained.
Compare on Amazon →Paid link · opens in a new tabLidded saucepan
Cook the smaller component or side described in the method.
Compare on Amazon →Paid link · opens in a new tabSkillet with lid
Choose a pan large enough for the method; check oven safety where required.
Compare on Amazon →Paid link · opens in a new tabCooking spoon
Stir sauces and fillings and divide the measured cooked ingredients.
Compare on Amazon →Paid link · opens in a new tabOven-safe baking dish
Choose a roomy 2.5–3-quart / 2.5–3-liter dish, or multiple smaller dishes. Follow temperature-change instructions and avoid thermal shock.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check the stated safe center temperature rather than relying on surface color alone.
Compare on Amazon →Paid link · opens in a new tabOven gloves
Protect your hands when moving the hot tray or oven-safe pan.
Compare on Amazon →Paid link · opens in a new tabFreezer-safe meal containers
Choose shallow containers rated for freezing, with suitable expansion space. Transfer food to oven-safe cookware for oven reheating unless the maker explicitly permits it.
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