Broccoli Roll-Ups
Creamy broccoli roll-ups with flavorful tomato sauce and herbs, perfect for a nutritious vegetarian meal or appetizer that appeals to all ages.
Ingredients
- 1/4 cup water or chicken broth
- 1/4 cup chopped green bell pepper ⓘ
- 1/4 cup chopped onion ⓘ
- 1/2 cup chopped mushrooms ⓘ
- 1 teaspoon chopped fresh parsley ⓘ
- 1/2 teaspoon dried basil leaves ⓘ
- 1/2 teaspoon dried oregano leaves ⓘ
- 1/2 teaspoon dried thyme leaves ⓘ
- 2 cups low-sodium tomato sauce ⓘ
- 3 cups chopped broccoli, steamed ⓘ
- 1/4 cup nonfat Parmesan cheese ⓘ
- 1 cup nonfat skim Ricotta or cottage cheese ⓘ
- 1/2 teaspoon black pepper ⓘ
- 6 lasagne noodles, cooked and well drained ⓘ
Instructions
- Heat water or chicken broth in a saucepan over medium heat.
- Add chopped green bell pepper, onion, and mushrooms.
- Cook and stir over medium heat for 5 minutes or until vegetables are lightly browned.
- Add more liquid if needed.
- Add chopped parsley, dried oregano, dried thyme, and low-sodium tomato sauce.
- Simmer over very low heat for 10 minutes.
- Spread the cooked vegetable mixture over cooked lasagne noodles.
- Add steamed chopped broccoli and nonfat ricotta or cottage cheese.
- Sprinkle with nonfat Parmesan cheese and black pepper.
- Roll up the noodles to form roll-ups.
- Serve warm with extra sauce if desired.
Tips & Substitutions
For added flavor, consider substituting the nonfat ricotta with a blend of cream cheese and Greek yogurt for a richer taste. You can also vary the vegetables by adding spinach or bell peppers. If you're short on time, use pre-cooked noodles or skip the steaming step for the broccoli; just add it raw for a crunchier texture. This dish is a great way to incorporate more Mediterranean recipes into your meal plan.
Serving Suggestions
Serve these Broccoli Roll-Ups with a side salad or garlic bread for a complete meal. They also pair beautifully with extra tomato sauce for dipping. For a heartier option, consider a side of roasted vegetables or a simple green vegetable like steamed green beans. This dish is perfect for a family dinner or casual entertaining.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the roll-ups in a baking dish, cover with foil, and warm in a preheated oven at 350°F (175°C) for about 15-20 minutes or until heated through. You can add a splash of tomato sauce before reheating to keep them moist.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli Roll-Ups contains roughly 156 calories, with 9g protein, 34g carbohydrates, and 3g fat. It is an excellent source of vitamin C (72% of the Daily Value), iron (70% of the Daily Value), and dietary fiber (55% of the Daily Value), and a good source of protein. It also contributes 15g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make these roll-ups ahead of time?
Yes, you can prepare the roll-ups in advance and store them in the refrigerator before baking. Just assemble them as instructed, cover tightly, and refrigerate for up to 24 hours. Bake them when ready to serve, adjusting the cooking time as needed.
What can I use instead of lasagne noodles?
If you're looking for a gluten-free option, try using zucchini or eggplant slices instead of lasagne noodles. Alternatively, you can use thinly sliced sweet potatoes for a unique twist. Just make sure to adjust the cooking time if using raw vegetables.
Can I freeze the roll-ups?
Yes, these roll-ups freeze well! Assemble them, then place them in a freezer-safe container. They can be frozen for up to 3 months. When ready to eat, thaw in the refrigerator overnight and bake as directed, adding a bit of sauce to ensure they stay moist.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).