Low Fat Rice Dolma
Delight your taste buds with these flavorful and nutritious Low Fat Rice Dolmas, a healthier twist on the classic Mediterranean dish. Made with tender grape leaves stuffed with a vibrant mixture of half-cooked brown rice, fresh herbs like parsley, dill, and mint, and brightened with zesty lemon juice and aromatic spices, this recipe is a celebration of wholesome ingredients. Cooked in a fragrant vegetable broth to enhance its savory profile, these dolmas offer a low-fat, plant-based option that's perfect as a light appetizer or centerpiece for your next gathering. Easy to prepare and packed with nutrients, this dish pairs beautifully with a refreshing squeeze of lemon and is ideal for anyone seeking healthy yet indulgent comfort food.
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Recipe Information
Ingredients
- 40 pieces Grape leaves
- 1 cup Brown rice
- 1 medium, finely chopped Onion
- 1 medium, finely diced Tomato
- 0.5 cup, finely chopped Parsley
- 0.25 cup, finely chopped Dill
- 0.25 cup, finely chopped Mint leaves
- 1 tablespoon Olive oil
- 0.25 cup Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Cumin
- 2 cups Vegetable broth
Instructions
Rinse the grape leaves thoroughly to remove excess brine and gently pat them dry.
Cook the brown rice according to package instructions until half-cooked. This usually takes about 15 minutes for a cup of rice. Drain any excess water and set aside.
In a large mixing bowl, combine the half-cooked rice, chopped onion, diced tomato, parsley, dill, mint, olive oil, lemon juice, salt, black pepper, and cumin. Mix well to combine all the flavors.
Place a grape leaf, shiny side down, on a clean surface. Put about a tablespoon of the rice mixture near the stem end of the leaf.
Fold the sides of the grape leaf over the filling and roll it up tightly from the stem end to the tip, forming a small cylinder. Repeat with the remaining leaves and filling.
Line the bottom of a large pot with a few grape leaves to prevent sticking.
Arrange the stuffed grape leaves seam side down, in tight rows over the lining leaves. You can stack them in layers if necessary.
Pour the vegetable broth over the stuffed grape leaves in the pot.
Place a heatproof plate over the dolmas to prevent them from unraveling during cooking.
Bring the pot to a boil over medium heat, then reduce to low and let simmer for about 45 minutes, or until the rice is fully cooked and the grape leaves are tender.
Remove the pot from heat and let it cool to room temperature before serving.
Serve the dolmas with an additional squeeze of lemon for extra freshness.
Nutrition Facts
Calories |
738 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.6 g | 29% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4699 mg | 204% | |
| Total Carbohydrate | 122.6 g | 45% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 28.3 g | ||
| Protein | 22.8 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 541 mg | 42% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 2035 mg | 43% | |
*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.
