Sarma (Stuffed Cabbage Rolls)

Traditional Serbian/Croatian comfort food packed with lean protein

Nutritional Information (Per Serving – 3 rolls)

• Protein: 28-32g
• Calories: ~320
• Carbs: 22g
• Fat: 12g
• Servings: 6 (18 rolls total)

Ingredients

For the Cabbage:

• 1 large head of cabbage (about 3 lbs)
• 2 tbsp salt
• Boiling water

For the Filling:

• 1.5 lbs (680g) lean ground turkey (93/7) or ground beef (90/10)
• 1 cup brown rice, cooked (or cauliflower rice for lower carb)
• 1 large onion, finely diced
• 3 cloves garlic, minced
• 1 large egg
• 2 tbsp tomato paste
• 1 tsp sweet paprika
• 1 tsp dried oregano
• 1/2 tsp ground cumin
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp fresh parsley, chopped

For the Sauce:

• 2 cups low-sodium beef or vegetable broth
• 1 can (14 oz) crushed tomatoes
• 2 tbsp tomato paste
• 1 tbsp apple cider vinegar
• 1 tsp sweet paprika
• 1 bay leaf
• Salt and pepper to taste

For Serving:

• Plain Greek yogurt (optional)
• Fresh dill or parsley for garnish

Instructions

Step 1: Prepare the Cabbage

1. Remove the core from the cabbage carefully with a sharp knife.
2. Bring a large pot of salted water to boil.
3. Submerge the whole cabbage in boiling water for 8-10 minutes.
4. Carefully remove outer leaves as they soften (use tongs).
5. Continue until you have 18-20 large, pliable leaves.
6. Trim the thick stem from each leaf with a knife.
7. Pat leaves dry and set aside.

Step 2: Make the Filling

1. In a large bowl, combine ground turkey, cooked rice, diced onion, and minced garlic.
2. Add egg, tomato paste, paprika, oregano, cumin, salt, pepper, and parsley.
3. Mix thoroughly with your hands until well combined.
4. Let mixture rest for 15 minutes to allow flavors to meld.

Step 3: Assemble the Sarma

1. Place about 2-3 tablespoons of filling at the base of each cabbage leaf.
2. Fold the sides of the leaf over the filling.
3. Roll tightly from the base to the tip, creating a neat package.
4. Place seam-side down in a large, heavy-bottomed pot or Dutch oven.
5. Pack rolls tightly together in layers.

Step 4: Make the Sauce and Cook

1. In a bowl, whisk together broth, crushed tomatoes, tomato paste, vinegar, and paprika.
2. Pour sauce over the sarma rolls.
3. Add bay leaf and season with salt and pepper.
4. The liquid should just cover the rolls (add more broth if needed).
5. Bring to a gentle boil, then reduce heat to low.
6. Cover and simmer for 1.5-2 hours, until cabbage is very tender.

Step 5: Final Touches

1. Remove bay leaf before serving.
2. Let rest for 10 minutes before serving.
3. Garnish with fresh herbs and serve with a dollop of Greek yogurt if desired.

Serving Suggestions

For Maximum Protein:

• Serve 4 rolls per portion with Greek yogurt
• Add a side of cottage cheese mixed with herbs

For Carb Loading:

• Serve with crusty bread or mashed potatoes
• Use regular brown rice instead of cauliflower rice in filling

For Meal Prep:

• Store in refrigerator for up to 5 days
• Freeze individual portions for up to 3 months
• Reheat gently in microwave or oven

Pro Tips for Bodybuilders

1. Lean meat ratio – Use 93/7 ground turkey for maximum protein, minimum fat
2. Rice substitution – Use cauliflower rice to cut carbs and add vegetables
3. Double the protein – Add 1/4 cup of unflavored protein powder to the meat mixture
4. Veggie boost – Finely dice mushrooms, carrots, or zucchini into the filling
5. Batch cooking – Make a double batch and freeze half for busy weeks
6. Greek yogurt sauce – Mix Greek yogurt with dill and garlic as a protein-rich topping

Traditional Balkan Notes

• Patience is key – Good sarma takes time; don’t rush the cooking process
• Tight rolling – Well-rolled sarma won’t fall apart during cooking
• Sour note – The apple cider vinegar adds the traditional tangy flavor
• Family tradition – This is often made in large batches for family gatherings
• Regional variations – Some regions add rice, others use just meat

Make-Ahead Instructions

Day Before:

• Prepare cabbage leaves and filling separately
• Store in refrigerator overnight

Assembly Day:

• Roll sarma in the morning
• Cook in afternoon for dinner
• Flavors improve after resting

Freezer Instructions:

• Assemble uncooked sarma
• Freeze in sauce-covered containers
• Cook directly from frozen (add 30 minutes to cooking time)

Total Prep Time: 45 minutes
Cook Time: 2 hours
Difficulty: Medium (requires some technique for rolling)