Heart-Healthy Dolmas (Stuffed Grape Leaves)
Indulge in the vibrant flavors of the Mediterranean with our Heart-Healthy Dolmas (Stuffed Grape Leaves)—a guilt-free twist on a classic dish that’s as nutritious as it is delicious. These tender grape leaves are filled with a wholesome mixture of nutty brown rice, aromatic herbs like dill, parsley, and mint, sweet dried currants, and crunchy pine nuts, all delicately seasoned with garlic, lemon juice, and low-sodium soy sauce. Cooked to perfection with a hint of lemon and vegetable broth, these dolmas offer a burst of freshness in every bite, while being low in sodium and packed with heart-positive ingredients. Perfect served chilled or at room temperature, this plant-based recipe makes an elegant appetizer or light meal that’s sure to impress both the health-conscious and flavor-seeking diners alike.
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Recipe Information
Ingredients
- 30 whole grape leaves
- 0.75 cups brown rice
- 1.5 cups low-sodium vegetable broth
- 2 tablespoons olive oil
- 1 medium onion
- 2 whole garlic cloves
- 0.25 cups pine nuts
- 0.25 cups dried currants
- 0.25 cups fresh dill
- 0.25 cups fresh parsley
- 2 tablespoons fresh mint
- 2 tablespoons lemon juice
- 0.5 teaspoons black pepper
- 1 tablespoon low-sodium soy sauce
- 8 whole lemon slices
Instructions
Rinse the grape leaves in cold water to remove excess brine and pat dry. Set aside.
In a saucepan, combine brown rice with vegetable broth and bring to a boil. Lower the heat, cover, and simmer for about 30 minutes or until the rice is tender. Allow to cool slightly.
While the rice is cooling, finely dice the onion and mince the garlic. Chop the dill, parsley, and mint.
In a skillet over medium heat, add olive oil and sauté the onion and garlic until soft, about 5 minutes.
Stir in pine nuts, currants, chopped dill, parsley, mint, lemon juice, and black pepper. Cook for another 2-3 minutes.
Gently fold the rice into the mixture and add the low-sodium soy sauce, ensuring all ingredients are well combined.
To assemble the dolmas, place a grape leaf on a flat surface, shiny side down. Put about 1 tablespoon of the rice filling near the base of the leaf.
Fold the sides of the leaf over the filling, then roll it from the base to the tip, creating a tight cylinder. Continue with remaining leaves and filling.
In a large pot, create a single layer of lemon slices to prevent sticking. Arrange the dolmas snugly in layers over the lemon slices.
Pour in enough water to just cover the dolmas, adding a splash of lemon juice for added flavor.
Place a heat-resistant plate on top of the dolmas to keep them from shifting while cooking. Bring to a simmer over medium heat, then cover and reduce heat to low, cooking for about 20 minutes.
Allow to cool to room temperature before serving. Serve chilled or at room temperature as a delightful, heart-healthy treat.
Nutrition Facts
Calories |
174 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 277 mg | 12% | |
| Total Carbohydrate | 22.6 g | 8% | |
| Dietary Fiber | 4.9 g | 17% | |
| Total Sugars | 7.2 g | ||
| Protein | 3.6 g | 7% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 392 mg | 8% | |
*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.
