Dolma, a cherished dish across Mediterranean and Middle Eastern cuisines, features vegetables like bell peppers, tomatoes, zucchini, or eggplant stuffed with a flavorful mixture of rice, herbs, and sometimes meat. With roots tracing back to ancient times, dolma has evolved into various regional interpretations, reflecting local tastes and ingredients. This timeless recipe offers a delightful balance of textures and tastes, making it a beloved choice for gatherings and everyday meals alike.

Ingredients:

- 4 large bell peppers, tomatoes, zucchini, or eggplants

- 1 cup rice (long grain or short grain)

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1/4 cup fresh parsley, chopped

- 1/4 cup fresh mint, chopped

- 1/4 cup olive oil

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- 1/2 teaspoon paprika

- 1 cup vegetable broth or water

- Lemon wedges, for serving (optional)

Method:

1. Preheat the oven to 375°F (190°C).

2. Prepare the vegetables by cutting off the tops and scooping out the seeds and membranes. Set aside.

3. In a large bowl, combine the rice, onion, garlic, parsley, mint, olive oil, salt, pepper, and paprika. Mix well.

4. Stuff the mixture into the prepared vegetables, packing it tightly.

5. Place the stuffed vegetables in a baking dish. Pour the vegetable broth or water into the bottom of the dish.

6. Cover the dish with foil and bake for 45-50 minutes, or until the vegetables are tender and the rice is cooked through.

7. Serve the dolma hot, garnished with lemon wedges if desired. Enjoy!

Nutrition Value:

1. 4 large bell peppers, tomatoes, zucchini, or eggplants:

  - Calories: Varies depending on the vegetable chosen, but typically ranges from 20-40 calories per pepper/tomato/zucchini/eggplant.

  - Carbohydrates: Varies, but generally around 4-9 grams per serving.

  - Protein: Varies, but generally around 1-2 grams per serving.

  - Fat: Negligible, typically less than 1 gram per serving.

  - Sodium: Low, typically less than 10 milligrams per serving.

  - Cholesterol: None.

  - Vitamins: High in vitamins A and C, and often contain smaller amounts of vitamins K and B6.

  - Minerals: Good source of potassium and manganese.

  - Nutritional Benefit: These vegetables are rich in antioxidants, fiber, and various vitamins and minerals, which can support overall health, digestion, and immune function.

2. 1 cup rice (long grain or short grain):

  - Calories: Approximately 200 calories.

  - Carbohydrates: Around 45 grams.

  - Protein: About 4 grams.

  - Fat: Less than 1 gram.

  - Sodium: Negligible, typically less than 5 milligrams.

  - Cholesterol: None.

  - Vitamins: Contains small amounts of B vitamins, especially thiamin and niacin.

  - Minerals: Provides a small amount of iron and magnesium.

  - Nutritional Benefit: Rice is a staple carbohydrate providing energy and is low in fat. Brown rice, especially, is rich in fiber and various nutrients compared to white rice.

3. 1 onion, finely chopped:

  - Calories: Around 45 calories.

  - Carbohydrates: Approximately 11 grams.

  - Protein: About 1 gram.

  - Fat: Negligible, typically less than 1 gram.

  - Sodium: Very low, less than 5 milligrams.

  - Cholesterol: None.

  - Vitamins: Good source of vitamin C and B6.

  - Minerals: Provides small amounts of potassium and folate.

  - Nutritional Benefit: Onions contain antioxidants, such as quercetin, and sulfur compounds that may have anti-inflammatory and immune-boosting properties.

4. 2 cloves garlic, minced:

  - Calories: About 10 calories.

  - Carbohydrates: Around 2 grams.

  - Protein: Less than 1 gram.

  - Fat: Negligible, typically less than 1 gram.

  - Sodium: Very low, less than 1 milligram.

  - Cholesterol: None.

  - Vitamins: Contains vitamin C and small amounts of B vitamins like thiamin and niacin.

  - Minerals: Provides small amounts of calcium, iron, and potassium.

  - Nutritional Benefit: Garlic is known for its potential health benefits, including immune system support and heart health.

5. 1/4 cup fresh parsley, chopped:

  - Calories: Approximately 10 calories.

  - Carbohydrates: Around 2 grams.

  - Protein: Less than 1 gram.

  - Fat: Negligible, typically less than 1 gram.

  - Sodium: Very low, less than 5 milligrams.

  - Cholesterol: None.

  - Vitamins: High in vitamin K and vitamin C, and a good source of vitamin A.

  - Minerals: Provides small amounts of calcium, potassium, and magnesium.

  - Nutritional Benefit: Parsley is rich in antioxidants and has anti-inflammatory properties. It also contains compounds that may support bone health.

6. 1/4 cup fresh mint, chopped:

  - Calories: Approximately 5 calories.

  - Carbohydrates: Around 1 gram.

  - Protein: Less than 1 gram.

  - Fat: Negligible, typically less than 1 gram.

  - Sodium: Very low, less than 1 milligram.

  - Cholesterol: None.

  - Vitamins: Contains vitamin A and small amounts of vitamin C.

  - Minerals: Provides small amounts of calcium, magnesium, and potassium.

  - Nutritional Benefit: Mint is known for its ability to aid digestion and soothe stomach discomfort. It also contains antioxidants and may have antimicrobial properties.

7. 1/4 cup olive oil:

  - Calories: Approximately 480 calories.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: About 54 grams, mostly monounsaturated fat.

  - Sodium: Negligible, typically less than 5 milligrams.

  - Cholesterol: None.

  - Vitamins: Contains vitamin E and small amounts of vitamin K.

  - Minerals: Provides small amounts of iron.

  - Nutritional Benefit: Olive oil is a source of healthy fats, particularly monounsaturated fats, which are beneficial for heart health. It also contains antioxidants and anti-inflammatory compounds.

8. 1 teaspoon salt:

  - Calories: None.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: None.

  - Sodium: Approximately 2300 milligrams.

  - Cholesterol: None.

  - Vitamins: None.

  - Minerals: Provides sodium.

  - Nutritional Benefit: Salt is used for flavoring, but excessive consumption can contribute to high blood pressure and other health issues. Moderation is key.

9. 1/2 teaspoon black pepper:

  - Calories: None.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: None.

  - Sodium: None.

  - Cholesterol: None.

  - Vitamins: Contains small amounts of vitamin K.

  - Minerals: Provides small amounts of manganese.

  - Nutritional Benefit: Black pepper is primarily used as a spice and may have antioxidant and anti-inflammatory properties.

10. 1/2 teaspoon paprika:

  - Calories: Approximately 3 calories.

  - Carbohydrates: Around 0.6 grams.

  - Protein: Less than 0.1 gram.

  - Fat: Less than 0.1 gram.

  - Sodium: Very low, typically less than 1 milligram.

  - Cholesterol: None.

  - Vitamins: Contains vitamin A and small amounts of vitamin E.

  - Minerals: Provides small amounts of iron.

  - Nutritional Benefit: Paprika adds flavor and color to dishes. It also contains antioxidants, particularly beta-carotene.

11. 1 cup vegetable broth or water:

  - Calories: Approximately 5-10 calories, depending on the brand and ingredients.

  - Carbohydrates: Around 1-2 grams.

  - Protein: Negligible, typically less than 1 gram.

  - Fat: Negligible, typically less than 1 gram.

  - Sodium: Varies greatly depending on whether it's homemade or store-bought, but can range from 100-900 milligrams.

  - Cholesterol: None.

  - Vitamins: Varies depending on the ingredients, but may contain small amounts of vitamins like B12 and vitamin K.

  - Minerals: Provides small amounts of minerals depending on the ingredients.

  - Nutritional Benefit: Vegetable broth adds flavor to dishes and can be a source of hydration.