Meat, Bulgur, and Rice Dolmades

Dairy Free
Health score
13%
Meat, Bulgur, and Rice Dolmades
45 min.
6
151kcal

Suggestions


Discover the delightful flavors of the Mediterranean with our Meat, Bulgur, and Rice Dolmades! This dairy-free dish is not only a feast for the senses but also a healthy option that can be enjoyed as a side or a main course. With a preparation time of just 45 minutes, you can easily whip up a batch of these delicious stuffed grape leaves that are sure to impress your family and friends.

Imagine tender grape leaves wrapped around a savory filling of ground beef, bulgur, and aromatic herbs, all simmered to perfection in a fragrant broth. The combination of fresh dill, zesty lemon juice, and a hint of Aleppo pepper adds a unique twist that elevates this dish to a whole new level. Each bite is a burst of flavor, making it a perfect addition to any meal or a standout dish for your next gathering.

Not only are these dolmades packed with protein and flavor, but they also offer a wholesome balance of nutrients, with a caloric breakdown that keeps your health goals in check. Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, allowing you to bring a taste of the Mediterranean right to your table. So roll up your sleeves and get ready to enjoy a culinary adventure that will leave everyone asking for seconds!

Ingredients

  • tablespoons bulgur uncooked
  • tablespoon cornstarch 
  • tablespoons optional: dill dried fresh chopped
  • 15.8 ounce fat-skimmed beef broth fat-free canned
  • cup fennel bulb coarsely chopped ( 1 bulb)
  • 30 large grape leaves 
  • 0.3 cup spring onion coarsely chopped
  • 0.5 pound ground round 
  • 0.3 cup juice of lemon fresh
  • 1.5 teaspoons olive oil 
  • 0.5 cup onion coarsely chopped
  • 0.5 teaspoon pepper red crushed
  • tablespoons rice medium-grain uncooked
  • 0.3 teaspoon salt 
  • large tomatoes cored cut in half crosswise ( 1 pound)
  • tablespoon water 

Equipment

  • food processor
  • frying pan
  • paper towels
  • dutch oven

Directions

  1. Combine first 3 ingredients in a food processor, and process until minced.
  2. Combine the fennel mixture with beef, rice, bulgur, and oil. Grate tomato halves over mixture; discard skin.
  3. Sprinkle beef mixture with pepper and salt; stir to combine.
  4. Rinse grape leaves under cold water; drain and pat dry with paper towels.
  5. Remove stems, and discard. Spoon 1 rounded tablespoon of beef mixture onto the center of each grape leaf. Bring 2 opposite points of leaf to center, and fold over filling. Beginning at 1 short side, roll up leaf tightly, jelly-roll fashion. Repeat procedure with remaining grape leaves.
  6. Place stuffed grape leaves close together, seam sides down, in a Dutch oven coated with cooking spray.
  7. Add broth and juice; bring to a boil. Cover, reduce heat, and simmer for 30 minutes. Carefully remove dolmades from pan.
  8. Combine cornstarch and water. Stir cornstarch mixture into broth; bring to a boil; cook for 1 minute. Stir in dill.
  9. Serve with dolmades.
  10. Garnish with lemon wedges, if desired.

Nutrition Facts

Calories151kcal
Protein26.88%
Fat31.65%
Carbs41.47%

Properties

Glycemic Index
47.67
Glycemic Load
5.34
Inflammation Score
-10
Nutrition Score
16.168260906054%

Flavonoids

Eriodictyol
0.65mg
Hesperetin
1.47mg
Naringenin
0.35mg
Isorhamnetin
0.75mg
Kaempferol
0.2mg
Myricetin
0.05mg
Quercetin
3.51mg

Nutrients percent of daily need

Calories:151.29kcal
7.56%
Fat:5.48g
8.43%
Saturated Fat:1.78g
11.11%
Carbohydrates:16.15g
5.38%
Net Carbohydrates:12.2g
4.44%
Sugar:3.38g
3.75%
Cholesterol:24.57mg
8.19%
Sodium:441.93mg
19.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.47g
20.93%
Vitamin A:4507.97IU
90.16%
Manganese:0.74mg
36.76%
Vitamin K:37.64µg
35.85%
Vitamin B3:3.48mg
17.42%
Vitamin B12:0.98µg
16.4%
Vitamin C:13.44mg
16.29%
Fiber:3.94g
15.77%
Zinc:2.21mg
14.73%
Vitamin B6:0.29mg
14.67%
Phosphorus:132.41mg
13.24%
Selenium:9.18µg
13.11%
Iron:2.02mg
11.2%
Folate:44.22µg
11.06%
Potassium:386.57mg
11.04%
Magnesium:40.78mg
10.19%
Vitamin B2:0.16mg
9.22%
Copper:0.17mg
8.57%
Calcium:81.79mg
8.18%
Vitamin E:0.92mg
6.13%
Vitamin B1:0.09mg
6.03%
Vitamin B5:0.56mg
5.6%
Source:My Recipes