Low Fat Stuffed Grape Leaves (Dolmas)

Delight in the refreshing flavors of Mediterranean cuisine with these Low Fat Stuffed Grape Leaves (Dolmas), a light yet satisfying twist on the classic dish. Perfect as a healthy appetizer or a wholesome vegetarian meal, these dolmas feature tender grape leaves filled with a fragrant blend of nutty brown rice, fresh herbs like parsley, dill, and mint, and a touch of zesty lemon juice. By using minimal olive oil and cooking the dolmas in vegetable broth, this recipe achieves a rich flavor without the added fat. Rolled to perfection and simmered until tender, these grape leaf parcels are best served warm or at room temperature with a squeeze of fresh lemon, making them an irresistible treat for any gathering.

Nutriscore Rating: 76/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 6

Ingredients

• 30 leaves Grape leaves (jarred or fresh)
• 1 cup Brown rice (uncooked)
• 1 medium Yellow onion (finely chopped)
• 3 cloves Garlic (minced)
• 0.5 cup Fresh parsley (chopped)
• 0.25 cup Fresh dill (chopped)
• 0.25 cup Fresh mint (chopped)
• 0.25 cup Lemon juice (freshly squeezed)
• 2 tablespoons Olive oil (extra virgin, low quantity for flavor)
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper (ground)
• 3 cups Vegetable broth

Directions

Step 1

If using jarred grape leaves, remove them from the jar, rinse thoroughly to remove any brine, and soak in warm water for 10 minutes. Drain and pat dry with a clean kitchen towel. If using fresh grape leaves, blanch them in boiling water for 1-2 minutes, then drain and set aside.

Step 2

Cook the brown rice according to the package instructions but reduce the liquid slightly to avoid overcooking. The rice should be slightly undercooked as it will finish cooking later. Once done, set aside to cool.

Step 3

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until soft and translucent.

Step 4

Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Step 5

Add the cooked rice to the skillet and stir in the parsley, dill, mint, lemon juice, salt, and black pepper. Mix well to combine and remove from heat. Allow the filling to cool slightly before assembling the dolmas.

Step 6

To assemble, place a grape leaf on a flat surface, shiny side down. Place about 1 tablespoon of the filling near the stem end of the leaf. Fold the bottom (stem end) over the filling, then fold in the sides, and roll tightly into a snug cylinder. Repeat this process with the remaining grape leaves and filling.

Step 7

In a large pot, arrange a layer of unfilled grape leaves or slices of lemon on the bottom to prevent sticking. Place the stuffed grape leaves seam-side down in a tight, single layer. If needed, stack the dolmas in layers.

Step 8

Drizzle the remaining 1 tablespoon of olive oil over the dolmas, then add the vegetable broth. The liquid should almost cover the grape leaves.

Step 9

Place a heatproof plate on top of the dolmas to keep them from unraveling during cooking. Cover the pot with a lid and bring to a simmer over low heat. Cook for 30-40 minutes until the grape leaves are tender and the filling is fully cooked.

Step 10

Remove from heat and allow the dolmas to cool slightly before serving. Serve warm or at room temperature with extra lemon wedges on the side.

Nutrition Facts

Serving size	(1509.3g)

Amount per serving	% Daily Value*
Calories	1507.5

Total Fat 41.5g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 2.1g
Cholesterol 0mg	0%
Sodium 4962.0mg	0%
Total Carbohydrate 250.1g	0%
Dietary Fiber 44.8g	0%
Total Sugars 21.5g
Protein 47.8g	0%

Vitamin D 0IU	0%
Calcium 1327.3mg	0%
Iron 28.6mg	0%
Potassium 4322.6mg	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: 23.9%

Protein: 12.2%

Carbs: 63.9%