Grapes Leaves with Bulgar and Mint

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
16%
Grapes Leaves with Bulgar and Mint
150 min.
50
26kcal

Suggestions


Discover the delightful world of Mediterranean flavors with our Grapes Leaves with Bulgar and Mint, a timeless dish that captivates appetites and ignites culinary creativity! This vegetarian, vegan, gluten-free, and dairy-free recipe is perfect for those seeking a healthy yet indulgent starter, snack, or antipasti option for gatherings and celebrations.

Each bite offers a harmonious blend of fresh herbs, aromatic spices, and wholesome whole grain bulgur, skillfully wrapped in tender grape leaves. The interplay of delicate flavors—thanks to the vibrant notes of fresh dill and mint, the zing of lemon, and the richness of extra-virgin olive oil—ensures a tantalizing experience for your taste buds. Not to mention, this recipe serves a generous 50 portions, making it ideal for large get-togethers, holiday feasts, or simply as a delicious meal prep option to enjoy throughout the week!

With a preparation time of approximately 150 minutes, indulge in the art of rolling and wrapping, as you craft each grape leaf parcel with love and care. While these beauties simmer to perfection, your kitchen will fill with inviting aromas that are sure to entice everyone around. Whether served warm, at room temperature, or chilled, these grape leaves will not only impress your guests but will also leave them coming back for more. Elevate your appetizer game with this nutritious and flavorful dish that celebrates the joys of plant-based living!

Ingredients

  • sprigs optional: dill fresh (for garnish)
  • 0.8 cup optional: dill fresh chopped
  • 0.8 cup mint leaves fresh chopped
  • 55  grape leaves drained ()
  • 2.3 cups spring onion chopped ( 14 onions)
  • teaspoon ground cumin 
  • tablespoon juice of lemon fresh
  • sprigs mint leaves fresh (for garnish)
  • 0.3 cup olive oil extra virgin extra-virgin
  • 14 ounces plum tomatoes chopped
  • 1.5 cups oats whole red (such as Bob's Mill)

Equipment

  • bowl
  • baking sheet
  • pot
  • tart form

Directions

  1. Combine bulgur, green onions, tomatoes, chopped dill, chopped mint, 1/2 cup olive oil, 1 tablespoon lemon juice, cumin, 1 1/4 teaspoons salt, and 1 teaspoon freshly ground black pepper in large bowl; toss.
  2. Let soak at room temperature at least 30 minutes and up to 1 hour.
  3. Line bottom of large pot with 2 layers of grape leaves, covering bottom completely; set aside.
  4. Open 1 grape leaf and lay flat, veined side down, on work surface (if leaf is small or broken, patch with 1 additional grape leaf).
  5. Place 1 tablespoon bulgur filling atop center of leaf. Fold stem end of leaf up over bulgur filling, then fold in sides of leaf over filling and roll up leaf tightly, enclosing filling completely.
  6. Place on baking sheet. Repeat with remaining grape leaves and bulgur filling.
  7. Place filled grape leaves, seam side down, in bottom of grape-leaf-lined pot, fitting snugly together and layering filled leaves atop one another as needed.
  8. Pour enough water over filled grape leaves to cover generously (about 6 cups), then pour 1/4 cup lemon juice and 1/4 cup extra-virgin olive oil over.
  9. Place tart pan bottom atop leaves in pot; top with heavy heatproof dish or plate to weigh down. Bring liquid to simmer. Cover pot and reduce heat to very low; continue to simmer until bulgur filling is tender, 45 to 55 minutes.
  10. Remove from heat and allow grape leaves to cool in liquid to room temperature. Gently remove filled grape leaves from liquid and place on platter. DO AHEAD: Can be made 3 days ahead. Cover and chill.
  11. Garnish platter with dill sprigs and mint sprigs and serve.

Nutrition Facts

Calories26kcal
Protein10.62%
Fat44.78%
Carbs44.6%

Properties

Glycemic Index
3.4
Glycemic Load
1.08
Inflammation Score
-6
Nutrition Score
3.4695652321629%

Flavonoids

Eriodictyol
0.23mg
Hesperetin
0.11mg
Naringenin
0.06mg
Apigenin
0.04mg
Luteolin
0.09mg
Isorhamnetin
0.31mg
Kaempferol
0.16mg
Myricetin
0.02mg
Quercetin
0.92mg

Nutrients percent of daily need

Calories:25.52kcal
1.28%
Fat:1.37g
2.1%
Saturated Fat:0.19g
1.21%
Carbohydrates:3.06g
1.02%
Net Carbohydrates:2.18g
0.79%
Sugar:0.56g
0.63%
Cholesterol:0mg
0%
Sodium:2.23mg
0.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.73g
1.46%
Vitamin A:1103.95IU
22.08%
Vitamin K:14.26µg
13.58%
Manganese:0.23mg
11.68%
Vitamin C:3.24mg
3.93%
Fiber:0.88g
3.52%
Magnesium:12.59mg
3.15%
Folate:9.51µg
2.38%
Iron:0.4mg
2.24%
Calcium:20.72mg
2.07%
Vitamin E:0.31mg
2.05%
Phosphorus:18.91mg
1.89%
Copper:0.03mg
1.74%
Potassium:59.14mg
1.69%
Vitamin B1:0.02mg
1.41%
Vitamin B2:0.02mg
1.4%
Vitamin B6:0.03mg
1.36%
Selenium:0.89µg
1.27%
Source:Epicurious