Embark on a culinary adventure through the heart of Bosnia as we explore the rich and delicious world of Sogan-Dolma, a traditional Bosnian dish that tantalizes the taste buds with its unique blend of flavors. This exquisite recipe transforms humble onions into a culinary masterpiece, showcasing the region's culinary expertise and cultural heritage.

Sogan-Dolma, meaning "stuffed onions" in Bosnian, is a dish that reflects the warmth and hospitality of Bosnian kitchens. Filled with a delectable mixture of seasoned rice, minced meat, and aromatic spices, each bite of Sogan-Dolma tells a story of tradition and a deep connection to the land.

Join us on this gastronomic journey as we unravel the secrets behind crafting the perfect Sogan-Dolma, where the simplicity of ingredients meets the complexity of flavors. From the meticulous preparation to the aromatic spices that dance on your palate, this recipe invites you to savor the essence of Bosnia through a dish that has stood the test of time. Let's dive into the world of Sogan-Dolma and discover the magic hidden within each succulent, stuffed onion.

Ingredients:

• 8 large onions
• 1 cup rice, washed and soaked for 30 minutes
• 500g minced meat (beef or lamb)
• 2 tablespoons vegetable oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon sweet paprika
• 1 teaspoon dried mint
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 3 cups beef or vegetable broth
• 2 tablespoons tomato paste
• 2 tablespoons olive oil
• Fresh parsley for garnish

Instructions:

Prepare the Onions:

1-Peel the onions and cut a small slice from the top of each onion.

2-Scoop out the center of each onion, leaving a thick outer layer. Reserve the scooped-out onion for later use in the filling.

Prepare the Filling:

1-Finely chop the reserved scooped-out onion.

2-In a large bowl, combine the chopped onion, minced meat, soaked rice, vegetable oil, salt, black pepper, paprika, dried mint, cumin, and coriander. Mix well until all ingredients are evenly combined.

Stuff the Onions:

1-Stuff each hollowed-out onion with the meat and rice mixture, pressing the filling down gently.

2-Place the stuffed onions in a deep oven-safe dish.

Prepare the Sauce:

1-In a separate bowl, mix the beef or vegetable broth with tomato paste until well combined.

2-Pour the broth mixture over the stuffed onions.

3-Drizzle olive oil over the top.

Bake:Cover the dish with aluminum foil and bake in a preheated oven at 180°C (350°F) for approximately 1 hour or until the rice is cooked, and the onions are tender.

Serve:

1-Once cooked, carefully remove from the oven and let it cool slightly.

2-Garnish with fresh parsley before serving.

Enjoy:

Serve your delicious Bosnian Sogan-Dolma hot, and enjoy the unique combination of flavors. This dish pairs well with a side of yogurt or a simple salad.

This Bosnian Sogan-Dolma recipe captures the essence of traditional Bosnian cuisine, bringing together the heartiness of minced meat, the fragrance of spices, and the subtle sweetness of perfectly cooked onions. Bon appétit!

Nutritional Values:

Providing exact nutritional values can be challenging due to variations in ingredient brands and preparation methods. However, here's a general overview of the nutritional content for the specified ingredients:

Onions (8 large):

• Calories: Approximately 200
• Carbohydrates: 48g
• Fiber: 12g
• Protein: 6g
• Fat: 0g
• Onions are rich in vitamins and minerals, including vitamin C, vitamin B6, and potassium.

benefits:

• Onions are rich in antioxidants and anti-inflammatory compounds.
• They provide vitamins C and B6, as well as folate.
• Onions may help reduce the risk of heart disease and support bone health.

Rice (1 cup, uncooked):

• Calories: Approximately 215
• Carbohydrates: 45g
• Fiber: 0.6g
• Protein: 4.2g
• Fat: 0.4g
• Rice is a good source of energy and provides some essential minerals like manganese and selenium.

benefits:

• Rice is a good source of energy due to its high carbohydrate content.
• It contains small amounts of essential minerals such as manganese and selenium.
• Brown rice, in particular, is a good source of fiber.

Minced Meat (500g, beef or lamb):

• Calories: Approximately 1100 (varies based on meat type and fat content)
• Protein: Approximately 80-100g
• Fat: Approximately 80-90g
• Meat is a rich source of protein, iron, and various vitamins.

benefits:

• Meat is an excellent source of high-quality protein.
• It provides essential nutrients like iron, zinc, and B vitamins.
• The amino acids in meat are important for muscle growth and repair.

Vegetable Oil (2 tablespoons):

• Calories: Approximately 240
• Fat: 28g
• Vitamin E: Approximately 3mg
• Vegetable oil is high in fat and provides vitamin E.

benefits:

• Vegetable oil is a source of healthy fats, including monounsaturated and polyunsaturated fats.
• It contains vitamin E, an antioxidant that supports skin health.
• Healthy fats are essential for nutrient absorption and hormone production.

Salt (1 teaspoon):

• Sodium: Approximately 2300mg

benefits:

• Salt (sodium) is necessary for maintaining fluid balance in the body.
• It plays a role in nerve function and muscle contraction.
• However, excessive salt intake should be moderated to avoid health issues.

Black Pepper (1/2 teaspoon):

• Negligible caloric content
• Black pepper is often used for flavor and contains small amounts of minerals.

benefits:

• Black pepper has antioxidant properties.
• It may improve digestion by promoting the release of digestive enzymes.
• Piperine, a compound in black pepper, may enhance nutrient absorption.

Sweet Paprika (1 teaspoon):

• Calories: Approximately 6
• Carbohydrates: 1.3g
• Fiber: 0.6g
• Sweet paprika adds flavor and a small amount of vitamins and minerals.

benefits:

• Paprika adds flavor without adding significant calories.
• It contains small amounts of vitamins A and E.
• Paprika may have anti-inflammatory and antioxidant effects.

Dried Mint (1 teaspoon):

• Negligible caloric content
• Dried mint is used for flavor and may provide small amounts of vitamins.

benefits:

• Mint aids digestion and may help alleviate indigestion.
• It provides a refreshing flavor and aroma.
• Mint contains menthol, which has a cooling effect.

Ground Cumin (1 teaspoon):

• Calories: Approximately 8
• Carbohydrates: 1.4g
• Protein: 0.4g
• Cumin adds flavor and contains small amounts of nutrients.

benefits:

• Cumin is a good source of iron and may help improve digestion.
• It adds a warm and earthy flavor to dishes.
• Cumin has antioxidant properties.

Ground Coriander (1 teaspoon):

• Calories: Approximately 5
• Carbohydrates: 1g
• Fiber: 0.6g
• Coriander provides flavor and a small amount of nutrients.

benefits:

• Coriander adds a citrusy and herbal flavor to dishes.
• It contains small amounts of vitamins and minerals.
• Coriander may have antimicrobial properties.

Beef or Vegetable Broth (3 cups):

• Calories: Approximately 45 (varies based on type and brand)
• Sodium: Varies
• Broth provides flavor and may contribute some vitamins and minerals.

benefits:

• Broth provides flavor and can be a source of hydration.
• It may contain nutrients extracted from the ingredients used to make it.
• Broth can be a comforting and easily digestible base for soups and stews.

Tomato Paste (2 tablespoons):

• Calories: Approximately 30
• Carbohydrates: 6g
• Fiber: 1.2g
• Tomato paste adds richness and small amounts of vitamins and minerals.

benefits:

• Tomato paste adds richness and depth to dishes.
• It contains lycopene, a powerful antioxidant.
• Lycopene may have health benefits, including potential heart health support.

Olive Oil (2 tablespoons):

• Calories: Approximately 240
• Fat: 28g
• Vitamin E: Approximately 3mg
• Olive oil is high in monounsaturated fats and provides vitamin E.

benefits:

• Olive oil is rich in monounsaturated fats, which are heart-healthy.
• It contains vitamin E, an antioxidant that supports skin health.
• Olive oil may have anti-inflammatory properties.

Fresh Parsley for Garnish:

• Negligible caloric content
• Parsley is a good source of vitamin K and vitamin C.

benefits:

• Parsley is a good source of vitamin K, supporting bone health.
• It provides vitamin C, an antioxidant important for immune function.
• Parsley adds freshness and a burst of color to dishes.

Remember that these values are approximate and can vary based on specific ingredients and cooking methods. If you require precise nutritional information, it's recommended to use a nutrition calculator or consult specific product labels.