Dolma is a flavorful and traditional Armenian dish that consists of grape leaves stuffed with a delicious filling. The filling typically includes a mixture of rice, minced meat (usually lamb), and a blend of aromatic herbs. However, vegetarian versions of dolma are also popular and feature fillings such as rice, lentils, and herbs, making it a versatile dish suitable for different dietary preferences.

Ingredients:

- Brined or fresh grape leaves

- 1 cup long-grain rice (such as basmati)

- 1/2 pound minced lamb (or other ground meat, optional)

- 1/2 cup finely chopped parsley

- 1/4 cup finely chopped dill

- 1/4 cup finely chopped mint

- 1 small onion, finely chopped

- Juice of 1 lemon

- 2 tablespoons olive oil

- 1/2 teaspoon ground cinnamon

- 1/2 teaspoon ground allspice

- Salt, to taste

Instructions:

1. Prepare the grape leaves: If using brined grape leaves, rinse them in cold water to remove excess salt. If using fresh grape leaves, blanch them in boiling water for a few seconds, then rinse in cold water. Cut off the stems.

2. Prepare the filling: In a mixing bowl, combine the rice, minced lamb (if using), parsley, dill, mint, onion, lemon juice, olive oil, cinnamon, allspice, and salt. Mix well until all the ingredients are evenly combined.

3. Stuff the grape leaves: Lay a grape leaf flat on a work surface, shiny side down. Place about a tablespoon of the filling in the center of the leaf. Fold the sides of the leaf inward, then roll it tightly from the bottom to the top, forming a small parcel. Repeat with the remaining grape leaves and filling.

4. Cook the dolma: In a large pot, arrange the dolma parcels in a single layer, seam side down. Stack them if necessary. Pour enough water into the pot to cover the dolma. Place a plate or a weighted lid on top of the dolma to keep them from unraveling during cooking. Bring the water to a boil, then reduce the heat to low and simmer for about 40 minutes, or until the rice is cooked and tender.

5. Serve and enjoy: Once cooked, carefully remove the dolma from the pot and arrange them on a serving platter. Serve them warm or at room temperature. Dolma pairs well with yogurt or a tangy tomato sauce.

Nutrition Value:

1. Brined or fresh grape leaves:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies depending on the brining solution use

benefits:

• Rich in vitamins A and K.
• High in antioxidants, which can help reduce inflammation.
• Low in calories, making them a healthy addition to meals.

2. 1 cup long-grain rice (such as basmati):

  - Calories: Around 206 calories

  - Carbohydrates: Approximately 45 grams

  - Protein: Approximately 4 grams

  - Fat: Negligible

  - Sodium: Negligible

benefits:

• Good source of energy due to its carbohydrate content.
• Contains some essential vitamins and minerals such as B vitamins and magnesium.
• Generally low in fat and cholesterol-free.

3. 1/2 pound minced lamb (or other ground meat, optional):

  - Calories: Around 548 calories (varies depending on fat content)

  - Carbohydrates: Negligible

  - Protein: Approximately 46 grams

  - Fat: Approximately 38 grams

  - Sodium: Around 108 milligrams

benefits:

• High in protein, essential for muscle growth and repair.
• Rich in iron, which is important for blood health.
• Contains B vitamins, particularly B12, which is vital for nerve function and the production of red blood cells.

4. 1/2 cup finely chopped parsley:

  - Calories: Around 11 calories

  - Carbohydrates: Approximately 2 grams

  - Protein: Around 1 gram

  - Fat: Negligible

  - Sodium: Around 13 milligrams

benefits:

• Excellent source of vitamins A, C, and K.
• Contains flavonoids and antioxidants, which can help reduce oxidative stress.
• May aid in digestion and has diuretic properties.

5. 1/4 cup finely chopped dill:

  - Calories: Around 4 calories

  - Carbohydrates: Approximately 1 gram

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Around 4 milligrams

benefits:

• Good source of vitamin C, which boosts the immune system.
• Contains calcium and manganese, which support bone health.
• May help with digestion and has antimicrobial properties.

6. 1/4 cup finely chopped mint:

  - Calories: Around 3 calories

  - Carbohydrates: Approximately 1 gram

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Around 1 milligram

benefits:

• Rich in vitamins A and C.
• Contains menthol, which can help soothe the digestive tract.
• Has antioxidant and anti-inflammatory properties.

7. 1 small onion, finely chopped:

  - Calories: Around 29 calories

  - Carbohydrates: Approximately 7 grams

  - Protein: Approximately 1 gram

  - Fat: Negligible

  - Sodium: Around 2 milligrams

benefits:

• High in antioxidants, particularly quercetin, which may reduce inflammation.
• Contains compounds that may boost heart health.
• Rich in vitamins C and B6, and folate.

8. Juice of 1 lemon:

  - Calories: Around 4 calories

  - Carbohydrates: Approximately 2 grams

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Around 1 milligram

benefits:

• High in vitamin C, which is essential for immune function and skin health.
• Contains citric acid, which can aid in digestion.
• Has antioxidant properties.

9. 2 tablespoons olive oil:

  - Calories: Around 238 calories

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Approximately 27 grams

  - Sodium: Around 1 milligram

benefits:

• Rich in monounsaturated fats, which are heart-healthy.
• Contains antioxidants like vitamin E and polyphenols.
• May have anti-inflammatory properties.

10. 1/2 teaspoon ground cinnamon:

  - Calories: Around 3 calories

  - Carbohydrates: Approximately 1 gram

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

benefits:

• Contains antioxidants that protect against oxidative stress.
• May have anti-inflammatory and antimicrobial properties.
• Can help regulate blood sugar levels.

11. 1/2 teaspoon ground allspice:

  - Calories: Around 3 calories

  - Carbohydrates: Approximately 1 gram

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

benefits:

• Contains antioxidants, which can help protect cells from damage.
• May have anti-inflammatory properties.
• Can aid in digestion.

Please note that these values are approximate and can vary based on specific brands, variations in ingredients, and cooking methods. It's always a good idea to refer to specific product labels or use a nutrition calculator for precise information.