Malfouf
Malfouf is a classic Middle Eastern and Mediterranean dish featuring tender, braised cabbage rolls stuffed with a savory mixture of ground meat and rice. Originating from the Levant region, including countries like Lebanon, Syria, and Palestine, it's a comforting and flavorful staple often seasoned with warm spices and cooked in a tangy tomato-based broth.
🍽️ Nutrition at a glance
This dish is a balanced source of complex carbohydrates from the rice and cabbage, along with protein from the meat filling. It provides a good amount of dietary fiber, vitamins like C and K from the cabbage, and essential minerals such as iron and zinc, with a typical serving containing around 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 18 g |
| Carbs | 35 g |
| Fat | 14 g |
| Fiber | 6 g |
| Sugar | 7 g |
| Sodium | 650 mg |
| Vitamin C | 45 mg |
| Vitamin K | 60 mcg |
| Iron | 3.5 mg |
| Potassium | 420 mg |
| Zinc | 4 mg |
| Folate | 70 mcg |
| Manganese | 1.2 mg |
| Vitamin B6 | 0.4 mg |
Per 4 cabbage rolls (approx. 280 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Malfouf is a beloved comfort food often prepared for family gatherings and special occasions, showcasing the region's skill in transforming humble ingredients into a hearty meal. Nutritionally, the cabbage wrapper makes it a lighter alternative to grape leaves (dolma), offering a milder flavor and a boost of gut-friendly fiber.
AI estimate may be inaccurate · Terms