Dolmas (Stuffed Grape Leaves)

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
79%
Dolmas (Stuffed Grape Leaves)
75 min.
8
216kcal

Suggestions


Dolmas, or stuffed grape leaves, are a delightful Mediterranean dish that brings a burst of flavor and a touch of tradition to your table. These little parcels are not only visually appealing but also packed with wholesome ingredients, making them a perfect addition to any meal. Whether you're looking for a healthy side dish or a light vegetarian main course, dolmas are sure to impress your family and friends.

What makes this recipe truly special is its versatility. It's entirely vegetarian, vegan, gluten-free, and dairy-free, catering to a variety of dietary preferences without compromising on taste. The combination of fragrant herbs like dill and mint, along with the sweetness of currants and the crunch of pine nuts, creates a harmonious blend of flavors that will tantalize your taste buds.

Preparing dolmas may seem like a labor of love, but the process is quite rewarding. As you roll each grape leaf around the savory rice filling, you'll find yourself immersed in the rich culinary traditions of the Mediterranean. Plus, with a health score of 79 and only 216 calories per serving, you can indulge guilt-free. So gather your ingredients, roll up your sleeves, and get ready to enjoy a dish that is as nutritious as it is delicious!

Ingredients

  • tablespoons currants dried
  • tablespoon dill weed dried
  • tablespoon mint leaves dried
  • ounce grape leaves drained and rinsed
  • teaspoon ground allspice 
  • tablespoon ground cinnamon 
  • teaspoon ground cumin 
  • tablespoon olive oil 
  •  onions minced
  • tablespoons pinenuts 
  • tablespoons tomato paste 
  • 1.5 cups rice white uncooked

Equipment

  • sauce pan
  • pot

Directions

  1. Heat oil in a medium saucepan over medium heat.
  2. Saute onions until tender. Stir in rice and hot water to cover. Cover and simmer until rice is half cooked, about 10 minutes.
  3. Remove from heat and stir in tomato paste, currants, pine nuts, cinnamon, mint leaves, dill weed, allspice and cumin.
  4. Let mixture cool.
  5. Prepare a large pot by placing an inverted plate on the bottom; this protects the dolmas from direct heat when steaming.
  6. Rinse grape leaves in warm water; drain and cut off any stems.
  7. Place about 1 teaspoon of the cooled rice mixture in the center of a leaf. Fold in the sides and then roll into a cigar shape.
  8. Place in prepared pot. Repeat with remaining ingredients.
  9. Pour in just enough warm water to reach the bottom of the first layer of dolmas. Cover and simmer over low heat for 30 to 45 minutes, or until rice is totally cooked. Check the water level often and add more as necessary.

Nutrition Facts

Calories216kcal
Protein9.35%
Fat17.98%
Carbs72.67%

Properties

Glycemic Index
22.9
Glycemic Load
18.24
Inflammation Score
-10
Nutrition Score
16.811304299728%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.58mg

Nutrients percent of daily need

Calories:216.01kcal
10.8%
Fat:4.46g
6.87%
Saturated Fat:0.56g
3.49%
Carbohydrates:40.59g
13.53%
Net Carbohydrates:35.41g
12.88%
Sugar:5.93g
6.59%
Cholesterol:0mg
0%
Sodium:40.86mg
1.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.22g
10.44%
Vitamin A:7917.66IU
158.35%
Manganese:1.7mg
85%
Vitamin K:34.24µg
32.61%
Fiber:5.18g
20.72%
Calcium:147.77mg
14.78%
Copper:0.28mg
13.77%
Magnesium:52.41mg
13.1%
Vitamin B6:0.24mg
12.01%
Iron:2.04mg
11.35%
Phosphorus:99.83mg
9.98%
Vitamin E:1.3mg
8.69%
Vitamin B2:0.15mg
8.66%
Folate:34.47µg
8.62%
Selenium:5.94µg
8.48%
Vitamin B3:1.61mg
8.03%
Vitamin C:6.6mg
8%
Potassium:269.43mg
7.7%
Zinc:0.87mg
5.77%
Vitamin B5:0.47mg
4.73%
Vitamin B1:0.07mg
4.66%
Source:Allrecipes