Dolma

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Dolma is crafted from a harmonious blend of vegetables, such as peppers, eggplants, and grape leaves. These natural vessels are carefully filled with a mixture of rice, minced meat, herbs, and spices.

The Delightful Dish of Dolma: A Taste of Tradition and Health


Dolma, a cherished culinary creation, has its origins rooted in a specific country and carries a rich symbolism. Beyond its delectable flavors, this traditional dish offers numerous health benefits that make it a favorite among many. In this article, we delve into the world of Dolma, exploring its history, ingredients, symbolism, and the positive impact it can have on your well-being.

The Origin of Dolma

Dolma is a traditional Middle Eastern dish, with Armenia being commonly associated with its inception. This dish represents a harmonious blend of textures and flavors, symbolizing unity and togetherness in many cultures.

The Ingredients that Make Dolma Unique

Now that we know where Dolma comes from, let's unravel the delicious combination of ingredients that contribute to its distinctive taste.

Dolma is crafted from a harmonious blend of vegetables, such as peppers, and grape leaves. These natural vessels are carefully filled with a mixture of rice, minced meat, herbs, and spices. The symphony of flavors and textures in each bite is a testament to the care and craftsmanship put into crafting this culinary masterpiece.

The Symbolic Significance of Dolma


Beyond its gastronomic delight, Dolma holds a deeper meaning that resonates with cultural values.

In many cultures, Dolma symbolizes unity and togetherness. The process of stuffing each vegetable is akin to bringing people together, creating a sense of shared effort and celebration. The act of preparing and enjoying Dolma often serves as a reminder of the importance of community and familial bonds.

Nourishment for the Body and Soul


Moving beyond symbolism, let's explore the health benefits that Dolma, especially when made with vine leaves, brings to the table.

Dolma crafted with tender vine leaves offers a unique set of health benefits. These leaves are not only a canvas for delectable stuffing but also bring their own nutritional advantages to the dish. Vine leaves used in Dolma are rich in antioxidants, which play a crucial role in neutralizing harmful free radicals in the body. These antioxidants contribute to reducing oxidative stress, a factor associated with various chronic diseases.

Vine leaves are naturally low in calories, making them an excellent choice for those seeking to manage their weight. Despite their low caloric content, vine leaves are rich in essential nutrients such as vitamins A and K, as well as minerals like calcium and iron.

The combination of vine leaves with the stuffing ingredients can contribute to heart health. The dietary fiber and heart-healthy fats present in Dolma made with vine leaves may help in managing cholesterol levels, reducing the risk of heart disease.

Dolma staffed vine leaves
Yields12 Servings
Main Ingredients:
 1 kg Beef Mince
 200 g Onion Brawn (Chopped)
 100 g Zucchini
 2 Cloves Garlic (Minced)
 2 Bay Leaves
 1 cup Beef Stock or other stock
 1 cup Water
 1 tsp Ground Cumin
 1 tsp Ground Coriander
 Salt to taste
 ½ tsp Black Pepper
 ½ cup Parsley, Mint, Dill (Finely Chopped)
 400 g Vine Leaves (Preserved)
 Drizzle of Olive Oil divided
For Sauce:
 1 cup Greek Yogurt
 1 tbsp Parsley fresh (Finely Chopped)
 1 tbsp Lemon Juice
 Salt and Black Pepper to taste
1

This recipe it is low carb version , to those who followed keto diet . I'm using just mince, in this recipe. you can put 1 cup rice instead half kilo mince.
Prepare the Grape Leaves:
If using preserved grape leaves, gently rinse them in water to remove excess brine and loosen their texture.
If using fresh grape leaves, blanch them in boiling water for a few minutes to soften them. Then, plunge them into cold water to retain their vibrant color and texture.
Then, plunge them into cold water to retain their vibrant color and texture.

2

Prepare the Filling:
In a bowl, combine the ground meat, chopped onion, graded zucchini, fresh herbs, minced garlic, a drizzle of olive oil, and a pinch of salt and all spices. Mix these ingredients thoroughly to create a well-blended stuffing.

3

Stuff and Roll:
Lay a grape leaf flat on a clean surface, shiny side down. Remove the stem if it's tough.
Place a spoonful of the prepared filling onto the edge of the leaf.
Fold the sides of the leaf over the filling, then roll it from the bottom up, creating a neat parcel. Repeat this process for the remaining leaves and filling.

4

Arrange in the Pot:
Line the bottom of a pot with a few extra grape leaves if you have so, to prevent sticking.
Carefully place each rolled Dolma in the pot, arranging them snugly in layers.

5

Cook and Enjoy:
Pour enough water+ beef or other stock into the pot to cover the Dolma.
Drizzle some olive oil, a sprinkle of spices, and a bit of lemon juice over the Dolma.
Place a heavy plate or lid on top of the Dolma to prevent them from unraveling during cooking.
Bring the water to a gentle simmer, then cover the pot and let the Dolma cook for about 45-60 minutes, or until the filling and vine leaves is tender and the flavors are melded.

6

Serving Suggestions:
Serve the Dolma warm, garnished with extra fresh herbs, and accompanied by a side of yogurt with lemon juice or a tangy sauce.

In conclusion,

Dolma transcends its origins to become a cherished symbol of culture and kinship while offering a plethora of health advantages, especially when vine leaves are involved.

From its humble beginnings to its place on international menus, Dolma remains a testament to the artistry of combining simple ingredients to create something extraordinary. The inclusion of vine leaves elevates its nutritional profile, making it a wise choice for those seeking a delicious and health-conscious meal.

So, the next time you savor the flavors of Dolma, whether with vine leaves or other variations, relish not only its deliciousness but also the traditions and well-being it brings to your plate.

Remember, Dolma is not just a dish; it's a celebration of history, community, and a healthier lifestyle.

Ingredients

Main Ingredients:
 1 kg Beef Mince
 200 g Onion Brawn (Chopped)
 100 g Zucchini
 2 Cloves Garlic (Minced)
 2 Bay Leaves
 1 cup Beef Stock or other stock
 1 cup Water
 1 tsp Ground Cumin
 1 tsp Ground Coriander
 Salt to taste
 ½ tsp Black Pepper
 ½ cup Parsley, Mint, Dill (Finely Chopped)
 400 g Vine Leaves (Preserved)
 Drizzle of Olive Oil divided
For Sauce:
 1 cup Greek Yogurt
 1 tbsp Parsley fresh (Finely Chopped)
 1 tbsp Lemon Juice
 Salt and Black Pepper to taste

Directions

1

This recipe it is low carb version , to those who followed keto diet . I'm using just mince, in this recipe. you can put 1 cup rice instead half kilo mince.
Prepare the Grape Leaves:
If using preserved grape leaves, gently rinse them in water to remove excess brine and loosen their texture.
If using fresh grape leaves, blanch them in boiling water for a few minutes to soften them. Then, plunge them into cold water to retain their vibrant color and texture.
Then, plunge them into cold water to retain their vibrant color and texture.

2

Prepare the Filling:
In a bowl, combine the ground meat, chopped onion, graded zucchini, fresh herbs, minced garlic, a drizzle of olive oil, and a pinch of salt and all spices. Mix these ingredients thoroughly to create a well-blended stuffing.

3

Stuff and Roll:
Lay a grape leaf flat on a clean surface, shiny side down. Remove the stem if it's tough.
Place a spoonful of the prepared filling onto the edge of the leaf.
Fold the sides of the leaf over the filling, then roll it from the bottom up, creating a neat parcel. Repeat this process for the remaining leaves and filling.

4

Arrange in the Pot:
Line the bottom of a pot with a few extra grape leaves if you have so, to prevent sticking.
Carefully place each rolled Dolma in the pot, arranging them snugly in layers.

5

Cook and Enjoy:
Pour enough water+ beef or other stock into the pot to cover the Dolma.
Drizzle some olive oil, a sprinkle of spices, and a bit of lemon juice over the Dolma.
Place a heavy plate or lid on top of the Dolma to prevent them from unraveling during cooking.
Bring the water to a gentle simmer, then cover the pot and let the Dolma cook for about 45-60 minutes, or until the filling and vine leaves is tender and the flavors are melded.

6

Serving Suggestions:
Serve the Dolma warm, garnished with extra fresh herbs, and accompanied by a side of yogurt with lemon juice or a tangy sauce.

Notes

Dolma
IngredientsDirections

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Nutrition Facts

12 servings

Serving size

Amount per serving
Calories271
% Daily Value *
Total Fat 17.5g23%
Sodium 1434mg63%
Total Carbohydrate 9g4%
Dietary Fiber 3.66g14%
Total Sugars 1.6g
Protein 16.46g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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