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Low Carb Stuffed Cabbage Rolls (Galumpkis)
I have not had this dish in years! Stuffed cabbage, or the traditional Polish dish, Galumpkis was, and still is one of my favorite dishes.
My grandma and great grandmother use to make it fairly often.
My mom's side of the family is Polish and Irish.
So, I am pretty lucky to be both Asian and Polish/Irish as I can experience two completely different cuisines.
Golumpkis, which means stuffed cabbage rolls, is a popular Polish dish.
It is a made from a meat mixture, usually beef, with rice or barley, onions, and spices.
The meat mixture is then rolled in cooked cabbaged leaves, topped with tomato sauce and then baked.
Since my family has Celiac disease, my grandma would always use white rice instead of the barley.
However, now that my family follows a paleo, low carb diet as well, this traditional Polish dish is out of our recipe book. Until today...
I decided to create my own twist on this traditional Polish stuffed cabbage recipe to make it gluten free, paleo, and low carb.
Cauliflower Rice instead of White Rice
Cauliflower is a versatile vegetable. You can eat it raw, steam it, make cauliflower "steaks", or pizza crust!
One of my family's favorite thing to do with cauliflower is to turn it into "rice."
Rice is a common carbohydrate used as a side. However, rice often leaves dishes feeling heavy and if you are following a low carb diet, rice is definitely something you want to stay away from.
Plus, using cauliflower is a rice substitute adds more servings of vegetables into your day!
One cup of cauliflower has 25 calories, 2.5 grams of fiber, 20% of your daily value of vitamin K, 14% of folate, and 11% of vitamin B6.
Cauliflower is also known to reduce inflammation in the body as it is rich in antioxidants and aid in digestion and detoxification.
I used ground turkey in my stuffed cabbage recipe but feel free to use ground beef, bison, or chicken instead!
The reason I used ground turkey is that it is higher in protein than ground beef and ground chicken. Three ounces of ground turkey has 26 grams.
Just make sure you buy organic, free range ground turkey to avoid getting unnecessary additives.
Organic Tomato Sauce
The stuffed cabbage recipe needs something to keep the ground turkey filling moist. That is where organic tomato sauce comes in!
The tomato sauce adds flavor and moisture to the inside and outside of the stuffed cabbage.
It is also used to coat the bottom of the pan to prevent the rolls from sticking.
Tomatoes have a large amount of lycopene which is a carotenoid that is an antioxidant that is effective in getting rid of cancer-causing free radicals in the body.
These red gems are high in vitamin A, K, and B6. The also are a good source of potassium, magnesium, phosphorus, and copper.
It is important to get organic tomatoes and organic tomato sauce. Organic tomatoes are grown in soil that does not have nitrogen-rich fertilizers added.
This lack of nitrogen allows the tomatoes to form high levels of antioxidants!
Green cabbage is the vessel for the filling in this low carb stuffed cabbage rolls galumpki recipe.
Cabbage leaves are durable and able to be folded and rolled without breaking.
This cruciferous vegetable is high in manganese, fiber, calcium, potassium, and magnesium.
It is also high in vitamin C, B6, A, K, and E.
The Techniques for Making the Galumpkis
Blanching is a cooking technique that is usually used for fruits and vegetables.
The food item is scalded in boiling water, removed from the water after a certain amount of time, then placed in cool water.
The cabbage head needs to be blanched for this recipe.
Blanching softens up the leaves to make them easier to fold and roll without them breaking.
The blanching technique also prevents the loss of nutrients of the cabbage during the cooking process.
Rolling the Galumpkis
You roll the stuffed cabbage leaves like a burrito.
First, fold the sides of the leaf toward the center until the edges of the leaves barely touch.
Fold the bottom of the leaf to meet the fold from the previous step.
Roll the stuffed cabbage toward the top edge of the leaf until it meets the previous folds.
Be sure to place the fold side of your galumpkis down on the pan while cooking to avoid the leaf opening up.
Low Carb Stuffed Cabbage (Golumpki)
- 1 Head Green Cabbage
- 1 Cup Cauliflower Rice
- 20 oz Ground Turkey
- 1 Cups Beef Broth
- 1 Onion
- 2 Cloves Garlic
- 12 oz Tomato Sauce
- 2 Tsp Worcestershire
- 1/2 Tsp Pepper
- 1 Tsp Salt
Preheat the oven to 375
Fill a large pot with water and bring to a boil. Add the head of cabbage to the boiling water. Cover the pot with a lid and reduce the head. Let the cabbage simmer for approximately 8 minutes. When it is done, remove the cabbage from the pot and set aside.
Add the ground turkey, onion, garlic, salt, pepper, worcestershire, broth, and 1/3 cup of tomato sauce to a pan. Cook until the turkey is well cooked and the mixture is moist but not soupy.
Spread approximately 1/3 cup of tomato sauce to the bottom of a casserole dish.
Peel the leaves from the head of cabbage. Do this carefully so the leaves do not rip.
Place about 1/2 cup to 3/4 cup of the turkey mixture into the center of one cabbage leaf.
Fold the leaf according to the technique mentioned in this post.
Place the seam side down on the casserole dish. Repeat for the remaining cabbage rolls.
Spread the remaining tomato sauce over the top of the rolls.
Place in the oven for approximately 30 minutes.
Serving Size: 2 rolls
Fat: 6 g
Carbs: 10 g
Net Carbs: 7 g
Protein: 18 g