Heart-Healthy Rice Dolma

Delight your taste buds with Heart-Healthy Rice Dolma, a nutritious twist on a Mediterranean classic! This recipe swaps traditional white rice for fiber-rich brown rice, creating a wholesome filling that's skillfully infused with the bright flavors of fresh parsley, dill, and zesty lemon juice. Wrapped in tender grape leaves and accented with sautéed onions, garlic, and a hint of pine nuts, these dolmas are simmered to perfection, making them irresistibly moist and flavorful. Low in saturated fats thanks to a drizzle of heart-healthy olive oil, this dish is not only packed with plant-based goodness but also makes an impressive appetizer, side dish, or light meal. Perfect for a crowd, these aromatic stuffed grape leaves are a must-try for anyone seeking a flavorful, nutrient-dense delight.

Nutriscore Rating: 68/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 6

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

Directions

Step 1

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.

Step 2

While the rice cooks, finely chop the onion, garlic, parsley, and dill.

Step 3

In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.

Step 4

Add the garlic and pine nuts to the skillet, and sauté for an additional 2 minutes until fragrant.

Step 5

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.

Step 6

Rinse the grape leaves under cold water to remove excess brine and gently pat them dry with a kitchen towel.

Step 7

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.

Step 8

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.

Step 9

In a large pot, arrange the dolmas tightly in layers. Drizzle the remaining tablespoon of olive oil over the dolmas.

Step 10

Pour enough water into the pot to cover the dolmas completely. Place a heat-proof plate on top to keep them submerged.

Step 11

Bring the pot to a gentle simmer over medium-low heat, cover, and cook for about 30 minutes until the grape leaves are tender.

Step 12

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

Serving size	1134 grams (1134.0g)

Amount per serving	% Daily Value*
Calories	827

Total Fat 51.60g	66%
Saturated Fat 7.80g	39%
Polyunsaturated Fat 6.90g
Cholesterol 0mg	0%
Sodium 2676mg	116%
Total Carbohydrate 84.70g	31%
Dietary Fiber 15.10g	54%
Total Sugars 16.40g
Protein 13.60g	27%

Vitamin D 0IU	0%
Calcium 338mg	26%
Iron 8mg	42%
Potassium 1094mg	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.

Source of Calories

Fat: 54.2%

Protein: 6.3%

Carbs: 39.5%