I’ve been making these Turkish-inspired cabbage rolls on repeat in attempts to boost my ferritin (storage form of iron). Savoy cabbage has superior absorption compared to spinach, kale, or broccoli. Why? Unlike spinach and other greens, it’s low in oxalates. Oxalates bind iron and block absorption of iron. It also contains vitamin C for good absorption.

If you’re watching your cholesterol, use ground turkey instead of ground beef. Ground turkey is lower in saturated fat and therefore more cholesterol-friendly.

Why this recipe works for low iron/ferritin:

1. Lentils: provides 6.6 mg iron per cooked cup. That’s a lot! Soak them first in water and ACV to reduce phytates (and thus absorb iron better) and help reduce gas.
2. Savoy cabbage: Low oxalates + best bio-availability of any green
3. Tomato sauce: Vitamin C boosts non-heme iron absorption from lentils

Pro tip: Make a double batch! If you are going to go through all the work of making 12 or so cabbage rolls, you might as well make extra to freeze.

Ingredients:

Cabbage

• 1 head Savoy cabbage, about 12 whole leaves

Filling

• 1/2 cup dry lentils
• 1/2 cup brown rice
• 1 lb lean ground beef (or ground turkey)
• 2 garlic cloves, minced
• 1/2 cup parsley leaves, chopped
• 2 tsps cumin
• 1 tsp coriander
• 2 tsps salt
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1 tsp sumac
• 1/2 cup pine nuts
• 1/4 cup dried apricots, chopped

Prepared jar of marinara sauce

Instructions

1. Prep the Lentils (Hack to enhance iron absorption and digestion)

Soak 1 cup lentils in water + 1 Tbsp ACV for 4+ hours. Drain, then simmer in 1 cup water for 15-18 min until just tender but not mushy. They’ll finish cooking in the oven. Soaking cuts phytates so you absorb the iron.

2. Prep the Cabbage

1. Gently pull leaves off the cabbage.
2. Bring large pot of salted water to boil, about 2 Tbsp salt.
3. Cook leaves in batches. Cook 3-4 min until pliable. Drain on dish towel.

3. Cook the Rice

Place rice + 1 cup water in saucepan. Bring to boil, reduce to simmer, cover 25-30 min until water is absorbed. Remove from heat and let cool.

4. Make the Filling

In a medium bowl, place the ground beef, cooked brown rice, cooked lentils, garlic, 1/2 cup marinara sauce, salt, cumin, parsley, coriander, sumac, cinnamon, nutmeg, pine nuts, and dried apricots in a medium bowl and mix well.

5. Roll Them Up

1. Cut thick rib out of each cabbage leaf in a V-shape so it rolls easily.
2. Lay leaf flat. Add 1/3 cup filling to core end. Fold sides in, roll up tight.
3. Place 1/3 cup marinara sauce at the bottom of a 9×13-inch greased pan.
4. Place rolls seam-side down in the sauced baking sheet.

6. Add Sauce + Bake

1. Top rolls with marinara sauce. Cover tightly with foil.
2. Bake 350°F for 1 hour 15 minutes, until cabbage is tender. Let cool x 15 mins before serving.
3. Top with freshly chopped parsley and pine nuts.