Heart-Healthy Stuffed Grape Leaves (Dolmas)
Delight in the Mediterranean flavors of Heart-Healthy Stuffed Grape Leaves (Dolmas)—a wholesome twist on the classic dish that’s as nutritious as it is delicious. These tender grape leaves are lovingly filled with a vibrant mix of fiber-rich brown rice, fragrant fresh herbs like parsley, dill, and mint, and a zesty hint of lemon. Simmered gently in low-sodium vegetable broth with a splash of lemon juice, each dolma is infused with bright, tangy flavor while remaining low in salt and fat. Perfect as an appetizer, light main course, or snack, these dolmas are equally satisfying served warm, chilled, or at room temperature. Packed with heart-healthy ingredients and simple cooking techniques, this easy recipe transforms traditional comfort food into a guilt-free culinary experience. Pair with a side of lemon wedges and enjoy a taste of the Mediterranean lifestyle!
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Ingredients
- 40 leaves Grape leaves (jarred or fresh, rinsed)
- 1 cup Brown rice, uncooked
- 2.5 cups Low-sodium vegetable broth
- 1 medium Yellow onion, finely diced
- 3 cloves Garlic, minced
- 0.5 cup Fresh parsley, finely chopped
- 0.25 cup Fresh dill, finely chopped
- 0.25 cup Fresh mint, finely chopped
- 1 teaspoon Lemon zest
- 0.5 cup Lemon juice, freshly squeezed
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika
Directions
Step 1
Prepare the grape leaves if using jarred: rinse under cold water to remove excess brine, then trim off any stems. If using fresh grape leaves, blanch them in boiling water for 1-2 minutes, then place in an ice bath to cool.
Step 2
In a medium saucepan, bring 2 cups of low-sodium vegetable broth to a boil. Add the brown rice, reduce the heat to low, cover, and simmer for 30-35 minutes or until the rice is tender. Let the rice cool slightly.
Step 3
In a large mixing bowl, combine the cooked brown rice, diced onion, minced garlic, parsley, dill, mint, lemon zest, 1/4 cup of lemon juice, salt, black pepper, and paprika. Mix well to combine.
Step 4
Lay a grape leaf on a flat surface, shiny side down. Place a heaping teaspoon of the rice mixture near the stem end of the leaf. Fold the sides of the leaf inward, then roll tightly from the stem end to the tip, creating a small cylinder. Repeat with remaining grape leaves and filling.
Step 5
Line the bottom of a large pot with any torn or leftover grape leaves to prevent sticking. Arrange the stuffed grape leaves in tight rows, seam side down. Continue layering until all the dolmas are in the pot.
Step 6
In a small bowl, combine the remaining 1/2 cup of vegetable broth and 1/4 cup of lemon juice. Pour the mixture over the grape leaves in the pot.
Step 7
Place a heatproof plate or lid on top of the dolmas to weigh them down and prevent unrolling during cooking. Cover the pot with a lid, bring to a gentle simmer over low heat, and cook for 20-25 minutes.
Step 8
Remove the pot from heat and allow the dolmas to cool slightly. Serve warm, at room temperature, or chilled, with an optional garnish of fresh herbs and lemon wedges.
Nutrition Facts
| Serving size | (1370.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1010.2 |
| Total Fat 8.5g | 0% |
| Saturated Fat 1.3g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 3260.9mg | 0% |
| Total Carbohydrate 214.1g | 0% |
| Dietary Fiber 28.1g | 0% |
| Total Sugars 17.3g | |
| Protein 31.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 917.3mg | 0% |
| Iron 25.1mg | 0% |
| Potassium 3217.8mg | 0% |
Source of Calories