Yaprak dolma, a beloved dish in Turkish and Mediterranean cuisine, features grape leaves filled with a savory mixture of rice, meat, and aromatic herbs. This traditional recipe has roots in Ottoman cuisine and remains a cherished part of culinary heritage, known for its rich flavors and cultural significance. Enjoyed as both a main dish or appetizer, yaprak dolma offers a delightful blend of textures and tastes, making it a staple in many households and a symbol of hospitality in the region.

Ingredients:

- Grape leaves (fresh or preserved)

- Ground beef or lamb

- Rice (short-grain works best)

- Onion

- Tomato

- Parsley

- Mint

- Olive oil

- Salt

- Pepper

- Lemon (optional)

Method:

1. Rinse grape leaves under cold water to remove any brine or debris. If using preserved leaves, soak them in warm water for 10-15 minutes to soften.

2. Prepare the filling by combining cooked rice, finely diced onion, chopped tomato, minced parsley, minced mint, ground meat, olive oil, salt, and pepper in a bowl.

3. Place a grape leaf flat on a surface, shiny side down, and remove any tough stems.

4. Spoon a small amount of the filling onto the center of the leaf.

5. Fold the bottom of the leaf over the filling, then fold in the sides, and roll tightly into a cigar shape.

6. Repeat with the remaining leaves and filling.

7. Arrange the stuffed grape leaves snugly in a pot or pan, seam side down.

8. Drizzle olive oil over the top and pour in enough water to cover the dolmas.

9. Place a heatproof plate or lid on top to keep the dolmas from unraveling during cooking.

10. Simmer over low heat for 45-60 minutes, or until the rice and meat are fully cooked and the grape leaves are tender.

11. Once cooked, remove from heat and let cool slightly before serving.

12. Optionally, serve with a squeeze of lemon juice for extra brightness. Enjoy your delicious yaprak dolma!

Nutrition Value:

1. Grape Leaves (fresh or preserved):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies depending on preservation method

  - Cholesterol: None

  - Vitamins: Rich in vitamin K and A

  - Minerals: Contains calcium, iron, and manganese

  - Nutritional Benefit: Low in calories and rich in vitamins and minerals, grape leaves add a unique flavor and texture to the dish.

2. Ground Beef or Lamb:

  - Calories: Approximately 250-300 calories per 100g serving

  - Carbohydrates: None

  - Protein: Approximately 25-30g per 100g serving

  - Fat: Approximately 15-20g per 100g serving

  - Sodium: Varies

  - Cholesterol: Approximately 70-80mg per 100g serving

  - Vitamins: Contains B vitamins, particularly B12 and niacin

  - Minerals: Contains iron, zinc, and selenium

  - Nutritional Benefit: Provides a good source of protein and essential nutrients like iron and B vitamins, but should be consumed in moderation due to its fat and cholesterol content.

3. Rice (short-grain):

  - Calories: Approximately 130-150 calories per 100g serving

  - Carbohydrates: Approximately 28-32g per 100g serving

  - Protein: Approximately 2-3g per 100g serving

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins: Contains B vitamins, particularly B1, B3, and B6

  - Minerals: Contains manganese and magnesium

  - Nutritional Benefit: A good source of carbohydrates and provides energy, along with some essential vitamins and minerals.

4. Onion:

  - Calories: Approximately 40-50 calories per 100g serving

  - Carbohydrates: Approximately 9-10g per 100g serving

  - Protein: Approximately 1g per 100g serving

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins: Contains vitamin C and B vitamins, particularly B6 and folate

  - Minerals: Contains potassium and manganese

  - Nutritional Benefit: Low in calories and a good source of vitamins, minerals, and antioxidants, particularly quercetin.

5. Tomato:

  - Calories: Approximately 18-20 calories per 100g serving

  - Carbohydrates: Approximately 3-4g per 100g serving

  - Protein: Approximately 1g per 100g serving

  - Fat: Negligible

  - Sodium: Approximately 5-10mg per 100g serving

  - Cholesterol: None

  - Vitamins: Rich in vitamin C and vitamin A

  - Minerals: Contains potassium and folate

  - Nutritional Benefit: Low in calories and a good source of vitamins, particularly vitamin C and antioxidants like lycopene.

6. Parsley:

  - Calories: Approximately 36-40 calories per 100g serving

  - Carbohydrates: Approximately 7-8g per 100g serving

  - Protein: Approximately 3g per 100g serving

  - Fat: Negligible

  - Sodium: Approximately 56mg per 100g serving

  - Cholesterol: None

  - Vitamins: Rich in vitamin K, vitamin C, and vitamin A

  - Minerals: Contains potassium and calcium

  - Nutritional Benefit: Low in calories and a good source of vitamins, particularly vitamin K, which is important for bone health.

7. Mint:

  - Calories: Approximately 70-80 calories per 100g serving

  - Carbohydrates: Approximately 14-15g per 100g serving

  - Protein: Approximately 3-4g per 100g serving

  - Fat: Approximately 1g per 100g serving

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins: Contains vitamin A and vitamin C

  - Minerals: Contains potassium and calcium

  - Nutritional Benefit: Low in calories and provides a refreshing flavor, along with some vitamins and minerals.

8. Olive Oil:

  - Calories: Approximately 120 calories per tablespoon (15g)

  - Carbohydrates: None

  - Protein: None

  - Fat: Approximately 14g per tablespoon (mainly monounsaturated fats)

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins: Contains vitamin E

  - Minerals: Contains small amounts of calcium, iron, and potassium

  - Nutritional Benefit: A healthy source of monounsaturated fats and antioxidants, particularly oleic acid and polyphenols, which may benefit heart health.

9. Salt:

  - Calories: None

  - Carbohydrates: None

  - Protein: None

  - Fat: None

  - Sodium: Varies depending on usage

  - Cholesterol: None

  - Vitamins: None

  - Minerals: Primarily sodium

  - Nutritional Benefit: Provides flavor enhancement but should be used in moderation to avoid excessive sodium intake, which can increase the risk of hypertension and other health issues.

10. Pepper:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins: Contains vitamin C

  - Minerals: Contains small amounts of potassium and manganese

  - Nutritional Benefit: Adds flavor and contains a small amount of vitamin C and other antioxidants.

11. Lemon (optional):

  - Calories: Approximately 17 calories per 100g serving

  - Carbohydrates: Approximately 6g per 100g serving

  - Protein: Approximately 1g per 100g serving

  - Fat: Negligible

  - Sodium: Approximately 2mg per 100g serving

  - Cholesterol: None

  - Vitamins: Rich in vitamin C

  - Minerals: Contains potassium

  - Nutritional Benefit: Low in calories and a good source of vitamin C, which supports immune health and enhances iron absorption when paired with iron-rich foods.