High-Fiber Mushroom Barley Stuffed Savoy Cabbage Recipe

Mushrooms have long been well-known to have awesome health benefits of helping in losing weight as well as providing protection against diseases.  Mushrooms contains fiber that can help in lowering bad cholesterol while its low carb content aids in regulating diabetes.


The high dietary fiber found in pearl barley helps in speeding up waste removal from the colon and bowel which is a great help towards helping to prevent constipation.  Fiber is also great for supporting normal cholesterol levels hence benefiting the heart and help in reducing the potential risk of getting cardiovascular diseases.


The Savoy cabbage is very low in calories and fat yet extremely nutritious.  It also contains powerful antioxidants that provides protection against colon, prostate and breast cancers as well as reducing the bad cholesterol in the blood.  The Savoy cabbage contains vitamin K which helps promote healthy bones and overcoming Alzheimer's disease by limiting the neuronal damage inside the brain.


High-fiber mushroom barley stuffed savoy cabbage recipe




4 tbsp unsalted butter

2 mediums onion, chopped

1 celery stick, sliced

2 cups assorted wild and cultivated mushrooms, trimmed and roughly chopped or 2 tbsps dried ceps soaked in warm water for about 20 mins and 3 cups chestnut mushrooms

1 1/4 cups pearl barley

1 sprig of fresh thyme

3 cups water

2 tbsps almond or cashew nut butter

1/2 vegetable stock cube

Freshly ground black pepper and salt to taste

1 Savoy cabbage



  1. Place the butter in a heated large, heavy saucepan and let it melt.  Add onions and celery then fry for about 6 to 8 minutes or until soft.

  2. Add the mushroom and cook until their juices are released.

  3. Add pearl barley, thyme, water and the nut butter then bring to boil, cover and simmer for about 30 minutes.

  4. Add in the 1/2 vegetable stock cube and simmer for another 20 minutes.  Season with ground black pepper and salt as desired.

  5. Separate the Savoy cabbage leaves and cut away the thick stem.  Place the cabbage leaves in salted boiling water and blanch for 3 to 4 minutes.  Drain out the water, refresh under cold running water then drain again.

  6. Place an 18 inches square piece of muslin over a steaming basket and begin lining the muslin with large cabbage leaves to reconstruct the cabbage.

  7. Spread a layer of mushroom barley evenly over the cabbage leaves.

  8. Cover with a second layer of cabbage leaves and mushroom barley filling.  Continue until the centre is full.

  9. Draw the opposite corners of the muslin together and tie firmly.  Place the steaming basket into a saucepan which contains about 1 inch of simmering water, cover and let it steam for about 30 minutes.

  10. When ready to serve, place the stuffed Savoy cabbage on a warmed serving plate, untie the muslin and pull the muslin carefully away from beneath the stuffed cabbage.

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