For the filling Pour tomato liquid into a large nonstick pan and set aside tomato pieces for the tomato sauce (step 7). Peel the onion and garlic, then chop finely together with the pepper.
The author recommends using a BPA-free can (400g) or a Tetra Pak of salt-free chopped tomatoes with their juice.
Heat tomato liquid over medium heat. Add onion to pan, cover and simmer for 3 minutes until soft.
Stir in paprika and garlic and simmer for 3 more minutes until garlic is softened. Then stir in paprika, thyme, cayenne pepper and black pepper.
If necessary, add a little more water to prevent the garlic from burning.
The author uses smoked paprika powder.
Add cooked rice and cooked black eyed peas. Reduce the flame to low and cook for another 10 minutes, stirring constantly to mix everything well and combine the flavors. Remove from heat and keep aside.
The author recommends cooked black-eyed peas or a BPA-free can (400g) or a Tetra Pak of salt-free black-eyed peas, drained and rinsed.
For rice, he offers a choice of cooked natural, black or red rice.
For the cabbage Bring a large pot of water to a boil. Wash the cabbage leaves thoroughly and slice the thick ribs flat. Place one cabbage leaf on a large cutting board, stem side up. Using a sharp knife, cut out as much of the tough center stalk as possible without cutting the leaf. Repeat with the remaining cabbage leaves.
Put the cabbage leaves into the boiling water in several batches and press down with a slotted spoon. Cook for about 3 minutes until soft. Remove the leaves with the slotted spoon and rinse under cold water. Preheat the oven to 180 °C.
For the tomato sauce In a bowl, whisk together the tomato chunks, chopped chili, nutritional yeast and miso paste. Spoon half of the mixture into the bottom of a large, shallow baking dish and set aside.
For 4 portions, the author uses 1 teaspoon of the homemade "Healthy Hot Sauce" consisting of chili peppers, onion, garlic and apple cider vinegar instead of half a chili pepper. (Recipe on page 6 of the same book).
Finishing the cabbage rolls Place the cabbage leaves on a flat work surface with the stem facing your body. Place about 3 tablespoons of the filling on the second quarter of the cabbage leaf, seen from below. Fold the sides in towards the middle. Fold the stem end over and tuck it behind the filling. Roll the cabbage rolls up tightly and carefully place them next to each other in the baking dish.
Pour the remaining tomato sauce over the roulades. Cover the baking dish tightly with aluminum foil and bake the roulades in the oven for 50-60 minutes until cooked through.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Hoppin' John Stuffed Cabbage Rolls feature a filling of brown rice and black-eyed peas, cooked in the oven with a tomato sauce.
Nutrient profile: This dish has a very high vitamin B1 content, which is why one portion of this recipe covers more than ⅔ of the average daily requirement of thiamine according to GDA guidelines. This also applies to manganese, vitamin K and folic acid. The proportion of essential fatty acids is overall too low to be relevant. You can find further information at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Roulade: The word "roulade" originally comes from the French-speaking world and is derived from "rouler" (i.e. "to roll"). In gastronomy, this refers to filled rolls made up of slices of meat, fish or, as in this recipe, cabbage leaves, which are braised in a stock or a suitable sauce.
Black-eyed beans: Protein content and easy storage make beans a popular staple food. Black-eyed beans are one of the most popular beans in India and Pakistan. The kidney-shaped, red or black-and-white black-eyed beans owe their name to the characteristic black dot in the inner curve. Black-eyed beans are characterized by their sweet taste. They are available fresh or dried, but also as ready-to-eat canned goods. Black-eyed bean sprouts and seedlings are used in salads or as a spread on bread.
White cabbage: White cabbage is used both as a food and in medicine (e.g. for stomach or digestive problems) and consists of over 90% water. It is also characterized by a high vitamin C content (46 mg/100 g).
Brown rice: Wholegrain rice or brown rice retains its natural silver skin after harvesting. This means that wholegrain rice is more nutritious than regular rice: the vitamins and minerals stay on the grain. Wholegrain rice has a slightly nutty taste and keeps you full for a long time. Black rice is a medium-grain wholegrain rice with an unusually high concentration of anthocyanins, which have an antioxidant effect and are responsible for the dark color of the rice grain. After cooking for 40 minutes, you get sticky, firm rice with a slightly sweet, nutty flavor. Red rice, which the author also mentions as a possibility, gets its reddish color from the colonization of a mold and the resulting fermentation. In China it is a widely consumed food. In Asia it is traditionally used to treat various ailments and to color, flavor and preserve foods. However, the Federal Institute for Drugs and Medical Devices warns against consumption due to the ingredient monacolin K, which has a similar effect to statins.
Tips
Cook the beans yourself: We recommend that you pre-cook the black-eyed beans yourself. The black-eyed beans are quick to prepare. After soaking them for 6 hours, they only take 20 to 30 minutes to cook.
If you need it quickly: For the quick versionit is recommended only to use canned goods in organic qualityto buy. They are often processed more gently, but above all they contain fewer or no additives. Glass jars, which generally predominate in organic stores, are particularly recommended. These are more environmentally friendly and do not contain aluminum or BPA ( bisphenol A). However, BPA-free cans can now also be found in well-stocked supermarkets. The hormone-active BPA is found, among other things, in the inner layer of cans made of epoxy resin and can affect reproduction in animals, particularly the organs required for reproduction. In addition, long-term exposure is often associated with cardiovascular disease or obesity, although there is currently no proven causality. A study carried out in 2011 showed that high BPA exposure quickly occurs through the consumption of canned food. The English-language study can be found at this address: ncbi nlm nih gov/pmc/articles /PMC3367259/.
Alternate preparation
Information at Wikipedia in English: "Hoppin' John was originally a Low Country food before spreading to the entire population of the South. Hoppin' John may have evolved from rice and bean mixtures that were the sustenance of enslaved West Africans en route to the Americas. Hoppin' John has been further traced to similar foods in West Africa, particularly the Senegalese dish thiebou niebe."
