Heart-Healthy Rice Dolma
Elevate your appetizer game with Heart-Healthy Rice Dolma, a wholesome twist on the classic Mediterranean favorite. Perfectly tender grape leaves are stuffed with nutrient-rich brown rice, sautéed onions, garlic, juicy diced tomatoes, and fragrant herbs like parsley and dill, creating a flavorful vegetarian filling that's both nutritious and satisfying. Pine nuts add a hint of nuttiness while olive oil ensures heart-healthy benefits in every bite. Simmered to perfection, these dolmas are an impressive yet surprisingly easy recipe ideal for sharing at gatherings or enjoying as a light meal. Serve them warm or chilled, accompanied by a squeeze of fresh lemon juice for an added zest. This Mediterranean dish combines vibrant flavors and balanced ingredients, making it a delicious way to support a healthy lifestyle.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 30 pieces Grape leaves
- 3 tablespoons Olive oil
- 1 medium Onion
- 3 cloves Garlic
- 1 cup Diced tomatoes
- 1 tablespoon Pine nuts
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh dill
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1.5 cups Water
Instructions
Rinse and drain the brown rice. In a medium saucepan, bring 1.5 cups of water to a boil, add the brown rice, and reduce heat to simmer. Cover and cook for about 25 minutes until the rice is tender and water is absorbed. Remove from heat and let it cool.
While the rice cooks, finely chop the onion, garlic, parsley, and dill.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.
Add the garlic and pine nuts to the skillet, and sauté for an additional 2 minutes until fragrant.
Stir in the diced tomatoes, cooked rice, parsley, dill, lemon juice, salt, and pepper. Mix well and cook for 5 more minutes. Remove from heat and let the filling cool.
Rinse the grape leaves under cold water to remove excess brine and gently pat them dry with a kitchen towel.
Take one leaf and place it shiny side down on a clean surface. Place about 1 tablespoon of filling in the center near the stem end.
Fold the bottom of the leaf over the filling, then fold in the sides, and roll it up tightly, similar to a burrito. Repeat with remaining leaves and filling.
In a large pot, arrange the dolmas tightly in layers. Drizzle the remaining tablespoon of olive oil over the dolmas.
Pour enough water into the pot to cover the dolmas completely. Place a heat-proof plate on top to keep them submerged.
Bring the pot to a gentle simmer over medium-low heat, cover, and cook for about 30 minutes until the grape leaves are tender.
Remove from heat and let the dolmas cool slightly before serving. Enjoy your heart-healthy rice dolma with a squeeze of fresh lemon juice, if desired.
Nutrition Facts
Calories |
827 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.6 g | 66% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 6.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2676 mg | 116% | |
| Total Carbohydrate | 84.7 g | 31% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 16.4 g | ||
| Protein | 13.6 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 338 mg | 26% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1094 mg | 23% | |
*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.
