Heart-Healthy Yalanji (Stuffed Grape Leaves)

Delight in the fresh, zesty flavors of Heart-Healthy Yalanji, a Mediterranean-inspired dish of tender grape leaves stuffed with a vibrant blend of wholesome ingredients. This plant-based recipe features a filling of nutty brown rice, fragrant fresh herbs like parsley and mint, and juicy diced tomatoes, all seasoned with warm spices like allspice and cinnamon. Lightly cooked with a touch of heart-healthy olive oil and plenty of tangy lemon juice, this dish is a lighter twist on traditional Dolma recipes, perfect for those seeking nutritious yet flavorful options. Easy to prepare and naturally vegan, these stuffed grape leaves can be served warm or at room temperature as an appetizer, snack, or even a light main course. Perfect for health-conscious food lovers, this recipe is packed with fiber, antioxidants, and flavor!

Nutriscore Rating: 77/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 6

Ingredients

• 40 pieces Grape leaves (jarred or fresh)
• 1 cup Brown rice
• 1 cup Fresh parsley, chopped
• 0.5 cup Fresh mint, chopped
• 2 medium Tomatoes, finely diced
• 1 medium Onion, finely chopped
• 3 tablespoons Extra virgin olive oil
• 0.5 cup Lemon juice, freshly squeezed
• 2 cloves Garlic cloves, minced
• 0.5 teaspoon Ground allspice
• 0.25 teaspoon Ground cinnamon
• 0.25 teaspoon Salt (optional, use minimally for heart health)
• 3 cups Water

Directions

Step 1

If using jarred grape leaves, rinse them thoroughly under cool water to remove brine and soften them. If using fresh leaves, blanch them in boiling water for 1-2 minutes until softened, then drain and set aside.

Step 2

Cook the brown rice. In a medium saucepan, combine 1 cup of brown rice with 2 cups of water. Bring to a boil, then lower the heat to a simmer. Cover and cook for 20-25 minutes, or until the rice is tender and the water is absorbed. Fluff the rice with a fork and allow to cool slightly.

Step 3

In a large mixing bowl, combine the cooked brown rice, parsley, mint, diced tomatoes, chopped onion, minced garlic, olive oil, lemon juice, ground allspice, ground cinnamon, and salt (if using). Mix well to create the stuffing mixture.

Step 4

Lay one grape leaf on a clean surface, shiny side down, with the stem end facing you. Place about 1-2 teaspoons of the stuffing mixture near the bottom center of the leaf. Fold the bottom edges over the filling, then fold in the sides and roll tightly into a cylinder, ensuring the seam stays tucked underneath. Repeat with the remaining leaves and stuffing.

Step 5

In a large pot, arrange the stuffed grape leaves tightly in layers, seam side down. Add 1 cup of water and a few extra grape leaves on top to weigh them down slightly.

Step 6

Cover the pot with a lid and cook over low heat for 40-45 minutes, or until the grape leaves are tender and most of the water is absorbed.

Step 7

Remove the pot from heat and allow the Yalanji to cool slightly. Drizzle with additional lemon juice before serving, if desired.

Step 8

Serve warm or at room temperature as an appetizer or main dish.

Nutrition Facts

Serving size	(2015.4g)

Amount per serving	% Daily Value*
Calories	1011.3

Total Fat 52.1g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1812.1mg	0%
Total Carbohydrate 128.4g	0%
Dietary Fiber 49.6g	0%
Total Sugars 25.1g
Protein 35.0g	0%

Vitamin D 0IU	0%
Calcium 1794.8mg	0%
Iron 29.6mg	0%
Potassium 4538.5mg	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: 41.8%

Protein: 12.5%

Carbs: 45.8%