Dolma
Good nutritional profile
Grape leaves rolled around ground meat, rice and herbs, simmered.
Dolma, in its meat version, is grape leaves rolled around ground lamb and beef, rice, onion, dill, mint and cilantro, simmered slowly and served warm, often with garlic yogurt. A 220 g serving of about 9 rolls has around 430 kcal, 20 g of protein and 28 g of fat, with about 950 mg of sodium from the brined leaves and salt. Rinsing and blanching the leaves before rolling removes much of the brine.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9.3g | 16.6% |
| Fat | 13g | 18.6% |
| Carbs | 11g | 3.7% |
| Simple Sugars | 3.85g | Estimate |
| Complex Carbs | 4.95g | Estimate |
| Fiber | 2.2g | 8.8% |
| Water | 65g | 2.6% |
| Calories | 197 | 8.8% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.54 | g | 22.7% |
| Monounsaturated | 6.15 | g | 24.6% |
| Polyunsaturated | 1 | g | 7.7% |
| Omega-3 | 0.3 | g | Estimate |
| Omega-6 | 0.7 | g | Estimate |
| Trans | 0.27 | g | 13.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.66 | mg |
| Vitamin E | 0.73 | mg |
| Selenium | 9.35 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 54 | mcg | 6.0% |
| vitamin B1 | 0.05 | mg | 4.2% |
| vitamin B2 | 0.145 | mg | 11.2% |
| vitamin B3 | 2.9 | mg | 18.1% |
| vitamin B6 | 0.133 | mg | 7.8% |
| vitamin B9 | 22.3 | mcg | 5.6% |
| vitamin B12 | 0.863 | mcg | 36.0% |
| vitamin C | 3.66 | mg | 4.1% |
| vitamin D | 0.041 (2 IU) | mcg | 0.3% |
| vitamin E | 0.733 | mg | 4.9% |
| vitamin K | 22.5 | mcg | 18.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 65.9 | mg | 6.6% |
| iron | 1.65 | mg | 9.2% |
| magnesium | 16.8 | mg | 4.2% |
| phosphorus | 93.7 | mg | 13.4% |
| potassium | 174 | mg | 6.7% |
| sodium | 712 | mg | 31.0% |
| zinc | 1.96 | mg | 17.8% |
| copper | 0.375 | mg | 41.7% |
| manganese | 0.22 | mg | 9.6% |
| selenium | 9.35 | mcg | 17.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 281 | mg | 40.1% | 166% |
| Isoleucine | 425 | mg | 30.4% | 134% |
| Leucine | 715 | mg | 26.2% | 111% |
| Lysine | 736 | mg | 35.0% | 145% |
| Methionine | 334 | mg | 31.8% | 137% |
| Phenylalanine | 678 | mg | 38.7% | 156% |
| Threonine | 372 | mg | 35.4% | 141% |
| Tryptophan | 84 | mg | 30.0% | 120% |
| Valine | 481 | mg | 26.4% | 114% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Grape leaves in brine about 45 leaves (180 g drained)
- Ground beef (20% fat) 250 g
- Ground lamb 250 g
- Short- or medium-grain rice 100 g
- Onion 1 large (200 g)
- Fresh dill 15 g
- Fresh mint 10 g
- Fresh cilantro 15 g
- Olive oil 2 tbsp
- Salt 1 tsp
- Black pepper 1/2 tsp
- Hot water or stock about 500 ml
Instructions
- 1
Rinse the grape leaves in cold water, blanch them in boiling water for 2 minutes, drain and snip off the stems.
- 2
Rinse the rice until the water runs clear, and finely chop the onion, dill, mint and cilantro.
- 3
Mix the beef, lamb, rice, onion, herbs, olive oil, salt and pepper in a bowl until evenly combined.
- 4
Line the bottom of a heavy pot with 4-5 torn leaves.
- 5
Lay a leaf shiny side down, put about 20 g of filling near the stem end, fold in the sides and roll up firmly. Pack the rolls seam side down in tight layers.
- 6
Pour in hot water or stock to just cover, weigh the rolls down with an inverted plate, cover and simmer over low heat for 50-60 minutes, until the rice is tender.
- 7
Rest for 10 minutes and serve warm with the cooking juices. Garlic yogurt is a common side.