Discover the classic flavors of Dolma, a beloved Middle Eastern dish featuring grape leaves stuffed with a savory mix of rice, meat, and aromatic spices. Our authentic Dolma recipe guides you through preparing this delicious and flavorful dish, perfect for any occasion. Learn the traditional techniques and tips for making Dolma that will impress your family and friends. Ideal for food enthusiasts looking to explore Middle Eastern cuisine.

Ingredients:

For the Filling:

 - 1 cup long-grain rice

 - 250 grams ground beef or lamb (or a mix)

 - 1 medium onion, finely chopped

 - 2 cloves garlic, minced

 - 1/4 cup pine nuts (optional)

 - 1/4 cup chopped fresh parsley

 - 1/4 cup chopped fresh dill

 - 1 teaspoon ground cinnamon

 - 1/2 teaspoon ground allspice

 - 1/2 teaspoon ground black pepper

 - Salt to taste

 - 2 tablespoons olive oil

For the Dolma:

 - 1 jar (about 400 grams) grape leaves, drained and rinsed

 - 2 lemons, juiced

 - 1/4 cup olive oil

 - 2 cups vegetable or chicken broth

Instructions:

1. Prepare the Filling:

  - Rinse the rice under cold water until the water runs clear. Soak in water for 30 minutes, then drain.

  - In a large bowl, combine the rice, ground meat, chopped onion, minced garlic, pine nuts (if using), parsley, dill, cinnamon, allspice, black pepper, and salt. Mix well to combine all ingredients.

2. Prepare the Grape Leaves:

  - Carefully separate the grape leaves, making sure they are not torn. If the leaves are too stiff, blanch them in boiling water for 1-2 minutes to soften. Drain and pat dry.

3. Stuff the Grape Leaves:

  - Place a grape leaf on a flat surface, vein side up. Place about 1 tablespoon of the filling near the stem end of the leaf.

  - Fold the sides of the leaf over the filling, then roll tightly from the stem end to the tip. Repeat with the remaining leaves and filling.

4. Cook the Dolma:

  - In a large pot, layer the bottom with a few unused or torn grape leaves to prevent sticking.

  - Arrange the stuffed grape leaves in the pot in tight layers, placing them seam side down.

  - Drizzle with olive oil and lemon juice. Pour the broth over the dolma, enough to cover them halfway.

  - Place a heavy plate on top to keep the dolma from floating and simmer over low heat for 45-60 minutes, or until the rice and meat are cooked through and the leaves are tender.

5. Serve:

  - Allow the dolma to cool slightly before serving. They can be enjoyed warm or at room temperature. Serve with a side of yogurt or a fresh salad for a complete meal.

Nutritional Values:

For the Filling:

Long-Grain Rice (1 cup, about 185 grams):

  - Calories: 205

  - Carbohydrates: 45 grams

  - Protein: 4 grams

  - Fat: 0.4 grams

  - Fiber: 0.6 grams

Benefits: Rice provides essential carbohydrates for energy and is low in fat. It contains some protein and fiber, which support digestive health.

Ground Beef or Lamb (250 grams):

  - Calories: 250 (beef) / 300 (lamb)

  - Carbohydrates: 0 grams

  - Protein: 25 grams

  - Fat: 20 grams (beef) / 25 grams (lamb)

  - Fiber: 0 grams

Benefits: Meat offers high-quality protein and key nutrients like iron, zinc, and vitamin B12, which are essential for muscle growth, repair, and overall health.

Onion (1 medium, about 110 grams):

  - Calories: 44

  - Carbohydrates: 10 grams

  - Protein: 1 gram

  - Fat: 0.1 grams

  - Fiber: 1.9 grams

Benefits: Onions are rich in antioxidants and have anti-inflammatory properties. They support heart health and help regulate blood sugar levels.

Garlic (2 cloves, about 6 grams):

  - Calories: 9

  - Carbohydrates: 2 grams

  - Protein: 0.4 grams

  - Fat: 0 grams

  - Fiber: 0.1 grams

Benefits: Garlic has antibacterial and antiviral properties, supports immune function, and may help lower blood pressure and cholesterol levels.

Pine Nuts (1/4 cup, about 30 grams):

  - Calories: 200

  - Carbohydrates: 4 grams

  - Protein: 4 grams

  - Fat: 20 grams

  - Fiber: 1 gram

Benefits: Pine nuts provide healthy fats, vitamins, and minerals. They support heart health, provide energy, and contain antioxidants.

Fresh Parsley (1/4 cup, chopped, about 15 grams):

  - Calories: 5

  - Carbohydrates: 1 gram

  - Protein: 0.5 grams

  - Fat: 0 grams

  - Fiber: 0.5 grams

Benefits: Parsley is rich in vitamins A, C, and K. It has antioxidant properties, supports immune function, and aids digestion.

Fresh Dill (1/4 cup, chopped, about 15 grams):

  - Calories: 4

  - Carbohydrates: 1 gram

  - Protein: 0.4 grams

  - Fat: 0 grams

  - Fiber: 0.3 grams

Benefits: Dill provides vitamins A and C, and has antioxidant and anti-inflammatory properties. It supports digestive health and may help with sleep and anxiety.

Ground Cinnamon (1 teaspoon, about 2.6 grams):

  - Calories: 6

  - Carbohydrates: 2 grams

  - Protein: 0.1 grams

  - Fat: 0.03 grams

  - Fiber: 1.4 grams

Benefits: Cinnamon is known for its anti-inflammatory and antioxidant properties. It may help regulate blood sugar levels and improve heart health.

Ground Allspice (1/2 teaspoon, about 1 gram):

  - Calories: 6

  - Carbohydrates: 1.5 grams

  - Protein: 0.1 grams

  - Fat: 0.3 grams

  - Fiber: 0.8 grams

Benefits: Allspice has antioxidant properties and may aid digestion and reduce inflammation. It can also support immune health.

Ground Black Pepper (1/2 teaspoon, about 1 gram):

  - Calories: 6

  - Carbohydrates: 1.5 grams

  - Protein: 0.2 grams

  - Fat: 0.1 grams

  - Fiber: 0.6 grams

Benefits: Black pepper has antioxidant and anti-inflammatory properties. It can aid digestion and enhance the absorption of nutrients from other foods.

Salt (to taste, about 1 gram):

  - Calories: 0

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Fiber: 0 grams

Benefits: While salt is essential for maintaining fluid balance and nerve function, it should be consumed in moderation to avoid health issues like high blood pressure.

Olive Oil (2 tablespoons, about 30 milliliters):

  - Calories: 240

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 27 grams

  - Fiber: 0 grams

Benefits: Olive oil is a good source of monounsaturated fats and antioxidants. It supports heart health, reduces inflammation, and can improve digestion.

For the Dolma:

Grape Leaves (1 jar, about 400 grams):

  - Calories: 40 (per 100 grams)

  - Carbohydrates: 8 grams

  - Protein: 2 grams

  - Fat: 0 grams

  - Fiber: 4 grams

Benefits: Grape leaves are rich in antioxidants, vitamins A and C, and fiber. They help support immune function, improve digestion, and provide anti-inflammatory benefits.

Lemon Juice (2 lemons, about 60 milliliters):

  - Calories: 20

  - Carbohydrates: 7 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Fiber: 0 grams

Benefits: Lemon juice is high in vitamin C and antioxidants. It supports immune health, aids digestion, and can improve skin health.

Vegetable or Chicken Broth (2 cups, about 480 milliliters):

  - Calories: 30 (vegetable broth, per cup)

  - Carbohydrates: 5 grams

  - Protein: 2 grams

  - Fat: 1 gram

  - Fiber: 0 grams

Benefits: Broth provides flavor and some nutrients without adding many calories. It can support hydration and contribute to overall nutrition.

Combining these ingredients provides a balanced dish rich in protein, fiber, and essential nutrients, supporting overall health and well-being.

Enjoy your homemade Dolma, a delightful dish that brings the rich flavors of the Middle East to your table!