Low Sodium Rice Dolma

Delight your taste buds with this Low Sodium Rice Dolma, a heart-healthy twist on the classic Mediterranean favorite! Tender grape leaves are wrapped around a fragrant filling of long-grain white rice, fresh herbs like dill and mint, and a hint of garlic and onion, all infused with zesty lemon juice. This low-salt recipe relies on unsalted vegetable broth and a touch of tomato paste to create a rich, flavorful cooking liquid, proving you don’t need added sodium for bold taste. Perfectly simmered until delicate and moist, these dolmas are ideal as an appetizer, snack, or light meal. Serve them drizzled with olive oil and a splash of lemon for an authentic and wholesome dish that's as nutritious as it is delicious.

Nutriscore Rating: 80/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 6

Ingredients

• 30 pieces Fresh grape leaves
• 1 cup Long grain white rice
• 2 tablespoons Olive oil
• 1 medium Yellow onion
• 3 units Garlic cloves
• 0.25 cup Fresh dill
• 0.25 cup Fresh mint leaves
• 0.25 cup Lemon juice
• 2 cups Unsalted vegetable broth
• 1 tablespoon Tomato paste
• 0.5 teaspoon Black pepper

Directions

Step 1

Rinse the grape leaves in cold water thoroughly to remove any brine or preservatives. If the grape leaves are from a jar, consider blanching them in boiling water for about 2 minutes to reduce sodium content.

Step 2

Rinse the rice under cold water in a fine mesh strainer until the water runs clear. Set aside to drain.

Step 3

Heat 1 tablespoon of olive oil in a skillet over medium heat. Finely dice the onion and mince the garlic cloves. Add the onion to the skillet and sauté for about 5 minutes, until translucent. Stir in the minced garlic and cook for an additional minute.

Step 4

Add the drained rice to the skillet and stir to coat with the oil, onion, and garlic. Cook for about 2 minutes to toast slightly.

Step 5

Chop the fresh dill and mint leaves finely. Add the dill, mint, lemon juice, and black pepper to the rice mixture. Stir well to combine and remove from heat.

Step 6

Lay a grape leaf flat on a clean surface, stem side up. Place about 1 tablespoon of the rice mixture near the stem end. Fold the sides over the filling and roll up tightly towards the leaf's top. Repeat with the remaining leaves and filling.

Step 7

Arrange the dolmas, seam side down, tightly packed in a large pot. Add the tomato paste and unsalted vegetable broth, ensuring the dolmas are covered with liquid.

Step 8

Place a plate or lid slightly smaller than the pot over the dolmas to keep them submerged during cooking. Cover the pot with its lid.

Step 9

Simmer the dolmas gently for 40-50 minutes, or until the rice is tender and the liquid is absorbed.

Step 10

Remove from heat and let cool slightly. Serve the dolmas warm or at room temperature, drizzled with the remaining tablespoon of olive oil and additional lemon juice if desired.

Nutrition Facts

Serving size	(1129.7g)

Amount per serving	% Daily Value*
Calories	801.5

Total Fat 32.9g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 66.3mg	0%
Total Carbohydrate 117.3g	0%
Dietary Fiber 25.9g	0%
Total Sugars 13.5g
Protein 20.2g	0%

Vitamin D 0IU	0%
Calcium 850.8mg	0%
Iron 14.3mg	0%
Potassium 1096.9mg	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: 35.0%

Protein: 9.5%

Carbs: 55.5%