Mediterranean Diet Rice Dolma
Indulge in the vibrant flavors of the Mediterranean with this Rice Dolma recipe, a quintessential dish that's both healthy and satisfying. Made with tender grape leaves lovingly stuffed with a fragrant mix of long-grain white rice, fresh herbs like dill, mint, and parsley, and a hint of zesty lemon, these dolmas are a perfect showcase of Mediterranean cuisine’s wholesome ingredients. Enhanced with toasted pine nuts, rich tomato paste, and a drizzle of olive oil, this dish is steamed to perfection, creating melt-in-your-mouth parcels of flavor. Perfect for entertaining or as a light appetizer, these dolmas can be served warm or at room temperature, garnished with lemon wedges for a refreshing finish. Incorporating key elements of the Mediterranean diet, this recipe not only exudes culinary charm but also promises a healthy, plant-based delight that's ideal for any gathering.
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Recipe Information
Ingredients
- 30 pieces Grape leaves
- 3 tablespoons Olive oil
- 1 medium, finely chopped Onion
- 2 minced Garlic cloves
- 1 cup Long-grain white rice
- 2 tablespoons Tomato paste
- 0.25 cup, chopped Dill, fresh
- 0.25 cup, chopped Mint, fresh
- 0.25 cup, chopped Parsley, fresh
- 3 tablespoons Pine nuts
- 1 juiced Lemon
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 cups Water
Instructions
Rinse the grape leaves in cold water to remove excess brine. Drain and set aside.
Heat 2 tablespoons of olive oil in a pan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the rice to the pan and cook for a few minutes until the grains are well coated with oil.
Mix in the tomato paste, dill, mint, parsley, and pine nuts. Stir everything together to combine well.
Pour in the juice of one lemon and season with salt and black pepper. Stir again and remove from heat.
To assemble the dolma, lay one grape leaf on a flat surface with the shiny side down. Place about 1 tablespoon of the rice mixture in the center near the stem end.
Fold the sides of the leaf over the filling, then roll up from the stem end to the tip to form a neat little package.
Repeat with the remaining grape leaves and filling.
Layer the dolmas seam-side down in a large saucepan, fitting them snugly in a single layer.
Pour the remaining tablespoon of olive oil and 2 cups of water over the dolmas.
Place a heat-proof plate on top to keep them submerged and prevent them from unwinding during cooking.
Bring to a gentle simmer over low heat, cover, and cook for about 40 minutes until the rice is tender.
Remove from heat and let cool slightly. Serve warm or at room temperature, garnished with extra lemon wedges if desired.
Nutrition Facts
Calories |
1023 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 12.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2448 mg | 106% | |
| Total Carbohydrate | 107.2 g | 39% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 14.9 g | ||
| Protein | 20.7 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 486 mg | 37% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 1647 mg | 35% | |
*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.
