Mediterranean Diet Yalanji (Stuffed Grape Leaves)

Delight in the fresh, vibrant flavors of the Mediterranean with this Yalanji (Stuffed Grape Leaves) recipe, a cornerstone of the Mediterranean diet that’s as nutritious as it is delicious. Tender grape leaves are delicately rolled around a fragrant mixture of short-grain rice, diced tomatoes, and a medley of fresh herbs including parsley, mint, and dill. Infused with allspice, lemon juice, and a drizzle of olive oil, these parcels offer a harmonious balance of citrusy, earthy, and savory notes. Slow-simmered to perfection with a layering of lemon slices, this dish is both visually stunning and bursting with flavor. Serve these stuffed grape leaves warm or at room temperature as a healthy appetizer, side dish, or light meal — perfect for entertaining or a weeknight treat!

Nutriscore Rating: 72/100

Prep Time:45 mins

Cook Time:90 mins

Total Time:135 mins

Servings: 6

Ingredients

• 250 grams Grape leaves (jarred or fresh)
• 1 cup Short-grain rice
• 1 medium Yellow onion (finely diced)
• 1 medium Tomato (finely diced)
• 0.5 cup Fresh parsley (chopped)
• 0.25 cup Fresh mint (chopped)
• 2 tablespoons Fresh dill (chopped)
• 0.25 cup Olive oil
• 0.25 cup Lemon juice (freshly squeezed)
• 1 tablespoon Tomato paste
• 0.5 teaspoon Ground allspice
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 4 cups Water (for cooking)
• 1 medium Lemon slices (for layering)

Directions

Step 1

If using jarred grape leaves, rinse them thoroughly under cold water and drain. If using fresh grape leaves, blanch them for 1-2 minutes in boiling water, then immediately transfer them to an ice bath to cool. Set aside.

Step 2

Rinse the rice under cold water until the water runs clear to remove excess starch. Drain well.

Step 3

In a medium bowl, combine the rinsed rice, diced onion, diced tomato, parsley, mint, dill, olive oil, lemon juice, tomato paste, ground allspice, salt, and black pepper. Mix well to create the stuffing mixture.

Step 4

Place a grape leaf shiny side down on a clean work surface. Add approximately 1 teaspoon of the stuffing mixture near the stem end of the leaf. Fold the sides of the leaf inward over the filling, then tightly roll it from the stem end toward the tip to create a cigar-shaped packet. Repeat with the remaining grape leaves and stuffing.

Step 5

Line the bottom of a large pot with lemon slices to prevent sticking and add a subtle citrus flavor.

Step 6

Arrange the stuffed grape leaves seam-side down in the pot, creating tightly packed layers.

Step 7

Pour 4 cups of water over the grape leaves or enough to just cover them. Place a small plate on top of the leaves to hold them down and prevent 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 90 minutes, checking occasionally to ensure the water has not evaporated (add hot water as needed).

Step 9

Once cooked, allow the stuffed grape leaves to cool slightly in the pot. Transfer them carefully to a serving plate and drizzle with a touch of olive oil, if desired.

Step 10

Serve warm or at room temperature with additional lemon wedges on the side.

Nutrition Facts

Serving size	(1981.8g)

Amount per serving	% Daily Value*
Calories	1121.4

Total Fat 64.2g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 5.3g
Cholesterol 0mg	0%
Sodium 3787.8mg	0%
Total Carbohydrate 121.8g	0%
Dietary Fiber 42.5g	0%
Total Sugars 15.5g
Protein 28.9g	0%

Vitamin D 0IU	0%
Calcium 1455.1mg	0%
Iron 22.0mg	0%
Potassium 2968.9mg	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: 48.9%

Protein: 9.8%

Carbs: 41.3%