Lazy Vegan Cabbage Roll Casserole Recipe

Vegan Cabbage Roll Casserole

I’ve always loved the taste of hearty cabbage rolls, but the thought of spending hours rolling each one was never appealing. That’s when I came across this simplified version—Vegan Cabbage Roll Casserole! It’s easy to prepare, packed with flavor, and offers all the comfort of the traditional dish without the extra effort. I love how the lentils provide a satisfying, meaty texture, while the rice and tomato sauce bring everything together. And the best part? You can throw everything in a dish, pop it in the oven, and let it do its thing. This casserole has quickly become a go-to for family dinners and potlucks!

Did You Know?
Lentils are a great addition to plant-based meals because they’re high in protein and fiber. Just one cup of cooked lentils provides about 18 grams of protein! They’re also loaded with vitamins and minerals like folate, iron, and magnesium. Not only are they nutritious, but they’re also environmentally friendly, as lentils require less water to grow than many other crops. You can find different varieties of lentils—green, brown, red, and black—that add unique textures and flavors to dishes.

Yield: 6 servings

Ingredients:

1 cup green or brown lentils
3 cups vegetable broth
1 onion, finely chopped
3 cloves garlic, minced
1 can (15 oz) tomato sauce
1 can (15 oz) diced tomatoes
1 cup cooked rice
1 small head of cabbage, chopped
1 teaspoon dried thyme
1 teaspoon dried basil
Salt and pepper to taste
2 tablespoons olive oil
Fresh parsley for garnish

Instructions:

Prepare the Lentils:
In a medium saucepan, combine lentils and vegetable broth. Bring to a boil, reduce heat to low, cover, and simmer for 20-25 minutes until lentils are tender. Drain any excess liquid and set aside.
Personal Tip: Keep the lentils slightly firm, so they hold up well during baking.

Prepare the Vegetables:
In a large skillet, heat olive oil over medium heat. Add chopped onion and sauté until translucent, about 5 minutes. Stir in minced garlic and cook for another 2 minutes until fragrant. Add chopped cabbage and cook until slightly tender, about 5-7 minutes.
Personal Tip: Don’t overcook the cabbage—it’ll finish cooking in the oven!

Prepare the Tomato Sauce:
In the skillet with the vegetables, add tomato sauce, diced tomatoes, dried thyme, dried basil, salt, and pepper. Simmer for 10 minutes, allowing the flavors to meld.
Personal Tip: Add a pinch of red pepper flakes if you like a little heat!

Assemble the Casserole:
Preheat oven to 375°F (190°C). In a greased 9x13-inch baking dish, layer half of the lentils and rice mixture. Spread half of the tomato and cabbage mixture over the lentils and rice. Repeat with the remaining lentils and rice, followed by the rest of the tomato and cabbage mixture.
Personal Tip: Press down gently on each layer to ensure even cooking.

Bake the Casserole:
Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the top is slightly golden and bubbling. Allow to cool slightly before serving.
Personal Tip: Let the casserole rest for a few minutes to make cutting and serving easier.

Serve:
Garnish with fresh parsley before serving. Serve immediately.

Nutritional Information (Per Serving):
Calories: 350, Fat: 10g, Saturated Fat: 1.5g, Carbohydrates: 55g, Fiber: 12g, Sugars: 8g, Protein: 13g

Kitchen Tips, Great Ideas, How to Save Money

1. Bulk Buying: Purchase lentils, rice, and cabbage in bulk to save money. These ingredients have long shelf lives and can be used in a variety of recipes. Store lentils and rice in airtight containers to maintain freshness.
2. Homemade Tomato Sauce: Making your own tomato sauce from scratch can be cheaper and healthier than store-bought versions. Use fresh tomatoes, garlic, and herbs for a more flavorful and cost-effective option.
3. Reusable Baking Tools: Invest in durable, reusable baking dishes and silicone mats to save money on disposable options. They’re better for the environment and make cleanup easier.
4. Energy Efficiency: Cook large batches of lentils and rice at the beginning of the week and store them in the fridge. This saves on energy and time, as you can use them in multiple meals throughout the week.
5. Smart Storage: Store leftover casserole in an airtight container in the fridge. It will stay fresh for several days and makes a great option for a quick lunch or dinner.
6. Ingredient Substitutions: No lentils? No problem! You can substitute chickpeas or black beans for a similar texture and taste. Don’t have cabbage? Kale or spinach works well too.
7. Flavor Enhancements: Add a splash of balsamic vinegar or sprinkle in smoked paprika for a unique twist. Fresh herbs like parsley or dill can brighten up the flavors.
8. DIY Vegetable Broth: Save vegetable scraps throughout the week and make your own broth. It’s a great way to use up leftovers and reduce food waste.
9. Learning and Sharing: Join online vegan cooking communities to exchange recipes, tips, and meal prep ideas. Sharing your experiences can help others and make your cooking journey more enriching.
10. Creative Presentations: Serve this casserole with a side of colorful roasted veggies or a light salad. Top it with a sprinkle of nutritional yeast for a cheesy flavor without the dairy.

Let’s Learn About Lentils

Lentils are an ancient crop, grown for over 9,000 years in regions like the Middle East and Asia. They come in a variety of colors, each offering unique flavors and textures. Green and brown lentils hold their shape well, making them perfect for casseroles and salads, while red lentils break down easily, adding a creamy texture to soups and stews. Lentils are a nutritional powerhouse, packed with protein, fiber, and essential minerals like iron and magnesium. They’re also a great option for those looking to reduce their carbon footprint, as they require less water to grow compared to other protein sources. Whether you’re making soups, stews, or casseroles like this Vegan Cabbage Roll Casserole, lentils are a versatile, healthy addition to your meals.