Heart-Healthy Recipes: Vegetarian Dolma (Stuffed Grape Leaves)

Vegetarian Dolma (Stuffed Grape Leaves) 

Ingredients

·  cup pine nuts

·  1 ½ cups brown rice

·  1 medium yellow onion, minced

·  ½ cup fresh minced dill

·  ¼ cup fresh minced mint

·  6 tablespoons freshly squeezed lemon juice

·  1 tablespoon lemon zest

·  1 ¾  cups water

·  50 large grape leaves (fresh)

·  1 tsp black pepper

·  1 tsp all spice berries

·  1 tsp cayenne pepper

·  ½ cup extra virgin olive oil

·  Fresh mint leaves, lemon slices, and olives (for garnish - optional)

Instructions

1.        Pour the pine nuts into a skillet and lightly toast them over medium heat until golden brown.
2.        Next pour ¼ cup of olive oil into a medium pot and heat it over medium. Then add the onion to the pot and sauté until soft and slightly brown. Add the brown rice to the pot and sauté.
3.        Pour in ¾ cup water and lower the heat to simmer the rice (uncovered) for about 10 minutes and until the rice is half cooked.
4.        Add the minced dill, mint, toasted pine nuts, 2 tbsp fresh lemon juice and lemon zest to the pot of rice. Stir all the ingredients together. Season with black pepper and cayenne pepper. Let the mixture cool to room temperature.
5.        Since using fresh grape leaves: Fill a large pot with water and bring to a boil. Place the grape leaves in the boiling water and allow the leaves to soften for 3-5 minutes. Make sure the stems are removed prior. Next drain and cover the leaves with cold water for a little bit then drain again and pat dry.
   *If use jarred grape leaves make sure low-sodium and rinse with water before using it to make vegetarian dolma.                
6.      Then place a grape leaf on a flat surface, vein side up. Spoon 1-2 tbsp of rice filling into the center, shaping it into a log. Fold the stem end over the filling, then fold in the sides, and roll tightly into a burrito-like shape. Repeat with the remaining leaves. If needed, adjust the amount of filling to fit each leaf.
7.        Pour 1 cup of water, ¼ cup of extra virgin olive oil, and ¼ cup of fresh lemon juice over the stuffed grape leaves. Add allspice berries on top of the grape leaves. Heat the pan over medium until it begins to simmer.
8. Cover the pot. Let the grape leaves cook for 30-40 minutes.

Serving size: 2 stuffed grape leaves; Calories: 110; Fat: 7 gm; Saturated Fat:2 gm; Sodium: 67 mg; Carbohydrates: 12 gm; Protein: 2 gm