Heart-Healthy Dolmas (Stuffed Grape Leaves)

Delight in the Mediterranean-inspired flavors of Heart-Healthy Dolmas, a wholesome twist on the classic stuffed grape leaves recipe. Packed with nutrient-rich brown rice, aromatic herbs like dill, parsley, and mint, and the natural sweetness of dried currants, these dolmas are a delicious way to support your well-being. Pine nuts add a nutty crunch, while a tangy splash of lemon juice brightens every bite. Cooked in low-sodium vegetable broth and delicately wrapped in tender grape leaves, this vegan and low-sodium dish is ideal for anyone seeking heart-healthy recipes without compromising on flavor. Perfect as a light appetizer or nutritious snack, these dolmas are best served at room temperature or chilled for a refreshing treat.

Nutriscore Rating: 82/100

Prep Time:30 mins

Cook Time:50 mins

Total Time:80 mins

Servings: 6

Ingredients

• 30 whole grape leaves
• 0.75 cups brown rice
• 1.5 cups low-sodium vegetable broth
• 2 tablespoons olive oil
• 1 medium onion
• 2 whole garlic cloves
• 0.25 cups pine nuts
• 0.25 cups dried currants
• 0.25 cups fresh dill
• 0.25 cups fresh parsley
• 2 tablespoons fresh mint
• 2 tablespoons lemon juice
• 0.5 teaspoons black pepper
• 1 tablespoon low-sodium soy sauce
• 8 whole lemon slices

Directions

Step 1

Rinse the grape leaves in cold water to remove excess brine and pat dry. Set aside.

Step 2

In a saucepan, combine brown rice with vegetable broth and bring to a boil. Lower the heat, cover, and simmer for about 30 minutes or until the rice is tender. Allow to cool slightly.

Step 3

While the rice is cooling, finely dice the onion and mince the garlic. Chop the dill, parsley, and mint.

Step 4

In a skillet over medium heat, add olive oil and sauté the onion and garlic until soft, about 5 minutes.

Step 5

Stir in pine nuts, currants, chopped dill, parsley, mint, lemon juice, and black pepper. Cook for another 2-3 minutes.

Step 6

Gently fold the rice into the mixture and add the low-sodium soy sauce, ensuring all ingredients are well combined.

Step 7

To assemble the dolmas, place a grape leaf on a flat surface, shiny side down. Put about 1 tablespoon of the rice filling near the base of the leaf.

Step 8

Fold the sides of the leaf over the filling, then roll it from the base to the tip, creating a tight cylinder. Continue with remaining leaves and filling.

Step 9

In a large pot, create a single layer of lemon slices to prevent sticking. Arrange the dolmas snugly in layers over the lemon slices.

Step 10

Pour in enough water to just cover the dolmas, adding a splash of lemon juice for added flavor.

Step 11

Place a heat-resistant plate on top of the dolmas to keep them from shifting while cooking. Bring to a simmer over medium heat, then cover and reduce heat to low, cooking for about 20 minutes.

Step 12

Allow to cool to room temperature before serving. Serve chilled or at room temperature as a delightful, heart-healthy treat.

Nutrition Facts

Serving size	(1418.6g)

Amount per serving	% Daily Value*
Calories	1115.2

Total Fat 55.8g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 14.2g
Cholesterol 0mg	0%
Sodium 763.7mg	0%
Total Carbohydrate 161.9g	0%
Dietary Fiber 29.9g	0%
Total Sugars 60.0g
Protein 24.4g	0%

Vitamin D 0IU	0%
Calcium 546.2mg	0%
Iron 17.0mg	0%
Potassium 2430.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.3%

Protein: 7.8%

Carbs: 51.9%