Italian Stuffed Cabbage Rolls (Involtini di Cavolo) – Anti-Inflammatory Recipe..

Description

Involtini di Cavolo are traditional Italian stuffed cabbage rolls filled with savory meat, herbs, and aromatics, then gently baked in a rich tomato sauce. This anti-inflammatory version uses wholesome ingredients like extra virgin olive oil, garlic, turmeric, lean protein, and fresh herbs to create a nutrient-dense Mediterranean dish.

This recipe fits beautifully into a Mediterranean diet meal plan, supports gut health, and works well for anti-inflammatory meal prep or a healthy family dinner idea.

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🧄 Anti-Inflammatory Italian Stuffed Cabbage Rolls

🛒 Ingredients (Serves 4–6)

For the Cabbage:

• 1 large green cabbage (12 large leaves)

• Water for blanching

• 1 tbsp sea salt

For the Filling:

• 1 lb (450g) lean ground turkey or grass-fed beef

• ½ cup cooked brown rice or quinoa

• 1 small onion, finely diced

• 3 cloves garlic, minced

• 1 tbsp extra virgin olive oil

• ½ tsp turmeric

• ½ tsp smoked paprika

• 1 tsp dried oregano

• 2 tbsp fresh parsley, chopped

• ¼ tsp black pepper

• ½ tsp sea salt

• 2 tbsp grated Parmigiano Reggiano (optional)

For the Anti-Inflammatory Tomato Sauce:

• 2 cups crushed San Marzano tomatoes

• 1 tbsp olive oil

• 2 cloves garlic, minced

• ½ tsp basil

• ½ tsp thyme

• ¼ tsp red pepper flakes

• ½ tsp turmeric (optional boost)

• Salt to taste

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👩‍🍳 Step-by-Step Instructions

1️⃣ Prepare the Cabbage

1. Bring a large pot of salted water to boil.

2. Carefully peel 12 large cabbage leaves.

3. Blanch leaves for 2–3 minutes until soft and pliable.

4. Remove and cool. Trim thick stems if needed.

2️⃣ Make the Filling

1. Heat olive oil in a skillet.

2. Sauté onion and garlic until translucent.

3. In a bowl, combine meat, cooked rice/quinoa, sautéed aromatics, spices, parsley, cheese, salt, and pepper.

4. Mix gently (don’t overwork).

3️⃣ Assemble the Rolls

1. Lay a cabbage leaf flat.

2. Add 2–3 tbsp filling near the base.

3. Fold sides inward and roll tightly like a burrito.

4. Repeat.

4️⃣ Prepare the Sauce

1. Heat olive oil in saucepan.

2. Add garlic and sauté lightly.

3. Stir in tomatoes, herbs, turmeric, and salt.

4. Simmer 10 minutes.

5️⃣ Bake

1. Preheat oven to 375°F (190°C).

2. Spread some sauce in baking dish.

3. Arrange rolls seam-side down.

4. Cover with remaining sauce.

5. Cover and bake 35–40 minutes.

Let rest 10 minutes before serving.

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🍽️ Serving Suggestions

• Serve with roasted Mediterranean vegetables

• Pair with a simple arugula & olive oil salad

• Add a side of garlic sautéed spinach

• For low-carb: skip grains and serve with cauliflower mash

• For meal prep: store in glass containers for up to 4 days

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🔄 Healthy Variations

🥕 Vegetarian Version

Replace meat with:

• Lentils + mushrooms

• Chickpeas + walnuts

• Quinoa + spinach

🥑 Keto-Friendly

• Omit rice/quinoa

• Add chopped zucchini or riced cauliflower

🧘‍♀️ Dairy-Free

• Skip parmesan

• Add nutritional yeast

🐟 Omega-3 Boost

• Mix in ground flaxseed

• Serve with sardines or add chopped salmon to filling

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💪 Anti-Inflammatory Benefits

• Turmeric → Curcumin reduces inflammation

• Olive oil → Rich in polyphenols

• Garlic & onions → Support immune function

• Tomatoes → High in lycopene (heart health)

• Lean protein → Supports metabolic balance

Perfect for:

• Autoimmune-friendly meal plans

• Heart-healthy diets

• Blood sugar balance

• Clean eating lifestyle

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🥗 Nutrition (Per Serving – Approximate)

• Calories: 320–380

• Protein: 28g

• Carbohydrates: 18g

• Fiber: 4–5g

• Healthy Fats: 18g

• Omega-3s: Moderate (higher if flax added)

• Low glycemic load

• Gluten-free option available

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❓ Related Questions People Ask

Are cabbage rolls healthy?
Yes — especially when baked (not fried) and made with lean protein and olive oil.

Can I freeze stuffed cabbage rolls?
Absolutely. Freeze before or after baking for up to 3 months.

What meat is best for Italian cabbage rolls?
Lean ground turkey, grass-fed beef, or even ground chicken.

How do I keep cabbage rolls from falling apart?
Roll tightly and place seam-side down in the baking dish.

Is this recipe good for weight loss?
Yes. High protein + fiber = satisfying and nutrient-dense.

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🧡 Final Thoughts

Italian Stuffed Cabbage Rolls (Involtini di Cavolo) are a comforting yet nutrient-dense Mediterranean classic upgraded for modern wellness. They deliver bold Italian flavor while supporting anti-inflammatory nutrition, metabolic health, and heart health.