Low Sodium Rice Dolma
Discover the vibrant flavors of the Mediterranean with our Low Sodium Rice Dolma recipe, a heart-healthy twist on a traditional classic. This dish features tender grape leaves stuffed with a fragrant blend of long-grain white rice, fresh dill, mint, garlic, and onion, all delicately seasoned with black pepper and zesty lemon juice. Simmered in unsalted vegetable broth, these dolmas achieve a rich depth of flavor without the need for excessive sodium, making them perfect for those watching their salt intake. Easy to prepare and brimming with wholesome ingredients, they’re ideal as a light appetizer or vegan main course. Serve them warm or at room temperature with a drizzle of olive oil and a splash of lemon for a refreshing finish.
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Recipe Information
Ingredients
- 30 pieces Fresh grape leaves
- 1 cup Long grain white rice
- 2 tablespoons Olive oil
- 1 medium Yellow onion
- 3 units Garlic cloves
- 0.25 cup Fresh dill
- 0.25 cup Fresh mint leaves
- 0.25 cup Lemon juice
- 2 cups Unsalted vegetable broth
- 1 tablespoon Tomato paste
- 0.5 teaspoon Black pepper
Instructions
Rinse the grape leaves in cold water thoroughly to remove any brine or preservatives. If the grape leaves are from a jar, consider blanching them in boiling water for about 2 minutes to reduce sodium content.
Rinse the rice under cold water in a fine mesh strainer until the water runs clear. Set aside to drain.
Heat 1 tablespoon of olive oil in a skillet over medium heat. Finely dice the onion and mince the garlic cloves. Add the onion to the skillet and sauté for about 5 minutes, until translucent. Stir in the minced garlic and cook for an additional minute.
Add the drained rice to the skillet and stir to coat with the oil, onion, and garlic. Cook for about 2 minutes to toast slightly.
Chop the fresh dill and mint leaves finely. Add the dill, mint, lemon juice, and black pepper to the rice mixture. Stir well to combine and remove from heat.
Lay a grape leaf flat on a clean surface, stem side up. Place about 1 tablespoon of the rice mixture near the stem end. Fold the sides over the filling and roll up tightly towards the leaf's top. Repeat with the remaining leaves and filling.
Arrange the dolmas, seam side down, tightly packed in a large pot. Add the tomato paste and unsalted vegetable broth, ensuring the dolmas are covered with liquid.
Place a plate or lid slightly smaller than the pot over the dolmas to keep them submerged during cooking. Cover the pot with its lid.
Simmer the dolmas gently for 40-50 minutes, or until the rice is tender and the liquid is absorbed.
Remove from heat and let cool slightly. Serve the dolmas warm or at room temperature, drizzled with the remaining tablespoon of olive oil and additional lemon juice if desired.
Nutrition Facts
Calories |
802 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.9 g | 42% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 66 mg | 3% | |
| Total Carbohydrate | 117.3 g | 43% | |
| Dietary Fiber | 25.9 g | 92% | |
| Total Sugars | 13.5 g | ||
| Protein | 20.2 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 851 mg | 65% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 1097 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.
