Low Sodium Stuffed Grape Leaves (Dolmas)

Delight your taste buds with these flavorful Low Sodium Stuffed Grape Leaves (Dolmas), a heart-healthy twist on a Mediterranean classic. These tender grape leaves are filled with a vibrant mixture of herbaceous cooked rice, fresh parsley, dill, and mint, elevated with a splash of zesty lemon juice and optional pine nuts for a delightful crunch. The recipe swaps traditional high-sodium ingredients with simple techniques, such as rinsing jarred grape leaves or opting for fresh ones, to create a dish that’s both delicious and low in sodium. Simmered gently in water or low-sodium vegetable broth, these aromatic, bite-sized rolls are perfect as an appetizer, snack, or light meal. Serve them warm or at room temperature with a squeeze of fresh lemon for a true Mediterranean experience.

Nutriscore Rating: 74/100

Prep Time:45 mins

Cook Time:45 mins

Total Time:90 mins

Servings: 6

Ingredients

• 30 leaves Grape leaves (jarred, rinsed to reduce sodium or fresh blanched leaves)
• 1.5 cups Cooked long-grain white rice
• 1 medium Yellow onion, finely chopped
• 4 tablespoons Olive oil
• 0.5 cup Fresh parsley, finely chopped
• 0.25 cup Fresh dill, finely chopped
• 0.25 cup Fresh mint, finely chopped
• 0.25 cup Lemon juice
• 0.25 cup Pine nuts (optional, for added texture)
• 2 cloves Garlic, minced
• 0.25 teaspoon Ground black pepper
• 2 cups Water or low-sodium vegetable broth

Directions

Step 1

If using jarred grape leaves, rinse them thoroughly under cold water to remove excess sodium. If using fresh grape leaves, blanch them in boiling water for 2-3 minutes, then transfer to an ice bath and pat dry.

Step 2

In a skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and cook until softened and translucent, about 5 minutes. Stir in the garlic and cook for 1 more minute.

Step 3

In a large mixing bowl, combine the cooked rice, sautéed onions and garlic, parsley, dill, mint, lemon juice, pine nuts (if using), and ground black pepper. Mix well to evenly distribute the ingredients.

Step 4

Prepare a large pot or Dutch oven by lining the bottom with a few grape leaves to prevent sticking.

Step 5

Place a grape leaf smooth side down on a clean work surface. Add about 1 tablespoon of the rice mixture near the stem end. Fold the sides of the leaf over the filling, then roll tightly from the stem end to the tip, creating a small cylinder. Repeat with the remaining leaves and filling.

Step 6

Arrange the stuffed grape leaves seam side down in the prepared pot, packing them snugly in a single layer. If needed, create a second layer on top.

Step 7

Drizzle the remaining 2 tablespoons of olive oil over the stuffed grape leaves. Pour in the water or low-sodium vegetable broth, ensuring the liquid covers the grape leaves. Place a heatproof plate on top of the grape leaves to keep them from unrolling during cooking.

Step 8

Cover the pot with a lid and bring to a gentle simmer over medium heat. Reduce the heat to low and cook for 40-45 minutes, or until the grape leaves are tender and the filling is heated through.

Step 9

Remove the pot from heat and let the stuffed grape leaves cool slightly. Serve warm or at room temperature with additional lemon wedges if desired.

Nutrition Facts

Serving size	(1448.6g)

Amount per serving	% Daily Value*
Calories	1337.5

Total Fat 79.3g	0%
Saturated Fat 10.5g	0%
Polyunsaturated Fat 5.3g
Cholesterol 0mg	0%
Sodium 293.4mg	0%
Total Carbohydrate 144.8g	0%
Dietary Fiber 22.4g	0%
Total Sugars 11.1g
Protein 28.1g	0%

Vitamin D 0IU	0%
Calcium 845.9mg	0%
Iron 28.2mg	0%
Potassium 2489.4mg	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: 50.8%

Protein: 8.0%

Carbs: 41.2%