Mediterranean Diet Rice Dolma

Delight your taste buds with our Mediterranean Diet Rice Dolma, a vibrant and wholesome dish that captures the essence of Mediterranean cuisine. Tender grape leaves are delicately wrapped around a fragrant filling of long-grain white rice, fresh herbs like dill, mint, and parsley, and nutty pine nuts, all enhanced with a touch of zesty lemon and creamy tomato paste. This vegetarian dolma recipe is simmered to perfection in a bath of olive oil and water, resulting in a melt-in-your-mouth texture that's as comforting as it is flavorful. With a perfect balance of fresh, earthy, and citrusy notes, these dolmas make an elegant appetizer or light meal. Serve warm or at room temperature with a drizzle of olive oil and extra lemon wedges to elevate its Mediterranean charm.

Nutriscore Rating: 69/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 4

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

Directions

Step 1

Rinse the grape leaves in cold water to remove excess brine. Drain and set aside.

Step 2

Heat 2 tablespoons of olive oil in a pan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Add the rice to the pan and cook for a few minutes until the grains are well coated with oil.

Step 5

Mix in the tomato paste, dill, mint, parsley, and pine nuts. Stir everything together to combine well.

Step 6

Pour in the juice of one lemon and season with salt and black pepper. Stir again and remove from heat.

Step 7

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.

Step 8

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.

Step 9

Repeat with the remaining grape leaves and filling.

Step 10

Layer the dolmas seam-side down in a large saucepan, fitting them snugly in a single layer.

Step 11

Pour the remaining tablespoon of olive oil and 2 cups of water over the dolmas.

Step 12

Place a heat-proof plate on top to keep them submerged and prevent them from unwinding during cooking.

Step 13

Bring to a gentle simmer over low heat, cover, and cook for about 40 minutes until the rice is tender.

Step 14

Remove from heat and let cool slightly. Serve warm or at room temperature, garnished with extra lemon wedges if desired.

Nutrition Facts

Serving size	1195 grams (1195.0g)

Amount per serving	% Daily Value*
Calories	1023

Total Fat 62.00g	79%
Saturated Fat 8.40g	42%
Polyunsaturated Fat 12.70g
Cholesterol 0mg	0%
Sodium 2448mg	106%
Total Carbohydrate 107.20g	39%
Dietary Fiber 15.40g	55%
Total Sugars 14.90g
Protein 20.70g	41%

Vitamin D 0IU	0%
Calcium 486mg	37%
Iron 17mg	93%
Potassium 1647mg	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.

Source of Calories

Fat: 52.2%

Protein: 7.7%

Carbs: 40.1%