Ingredients
For the stuffing
- 1 cup rice (washed and drained)
- 200g ground beef or lamb (optional)
- 1 onion (finely chopped)
- 2 tomatoes (finely chopped)
- 1/4 cup fresh parsley (chopped)
- 1/4 cup fresh mint (chopped)
- 1/2 teaspoon ground cinnamon
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon paprika
- 1/2 teaspoon allspice (optional)
- 2 tablespoons olive oil
- 2 tablespoons tomato paste
- Juice of 1 lemon
Vegetables for stuffing
- 4 bell peppers (capsicums)
- 3 zucchinis
- 3 eggplants
- 4 tomatoes
- 4 grape leaves (optional)
For cooking
- 2 tablespoons olive oil
- 2 cups vegetable or chicken broth
- Juice of 1 lemon
Directions
Dolma is a traditional dish enjoyed across the Middle East, Mediterranean, and parts of Eastern Europe, known for its rich flavors and aromatic spices. This dish features a variety of vegetables such as bell peppers, zucchinis, eggplants, and tomatoes, which are carefully hollowed out and filled with a delicious mixture of rice, fresh herbs, and spices. Some variations also include ground meat, adding a savory depth to the stuffing.
The stuffed vegetables are then gently simmered in a flavorful broth infused with olive oil, lemon juice, and tomatoes, allowing the ingredients to meld together perfectly. The result is a tender, melt-in-your-mouth dish that bursts with flavor in every bite. Dolma is often served warm or at room temperature, accompanied by a side of yogurt, fresh salad, or warm pita bread.
This versatile dish is popular during festive gatherings, family meals, and celebrations, offering a comforting and satisfying experience. Whether prepared as a vegetarian option with extra herbs and nuts or with meat for a heartier version, dolma remains a beloved and timeless recipe that showcases the rich culinary heritage of the regions where it is enjoyed.
Here’s an approximate nutritional breakdown for Stuffed Vegetables (Dolma) per serving (based on a 1/6th portion):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180-220 kcal |
| Protein | 5-8g |
| Carbohydrates | 35-40g |
| Fiber | 4-6g |
| Fat | 7-10g |
| Sodium | 200-300mg |
| Sugar | 5-7g |
| Vitamin A | 10-15% DV |
| Vitamin C | 15-20% DV |
| Iron | 8-10% DV |
Note: These values can vary depending on whether meat is included and the specific ingredients used.
Tips:
✔ You can also bake the stuffed vegetables in a covered dish at 180°C (350°F) for 45-50 minutes.
✔ For a vegetarian version, omit the meat and add more herbs or nuts like pine nuts for extra flavor.
Steps
1 Done | Prepare the vegetables• Cut the tops off the bell peppers, tomatoes, zucchinis, and eggplants. Scoop out the insides carefully using a spoon, leaving a thin layer to hold the filling. • If using grape leaves, blanch them in hot water for a few seconds to soften. |
2 Done | Prepare the stuffing• In a mixing bowl, combine rice, ground meat (if using), chopped onion, tomatoes, parsley, mint, spices, olive oil, tomato paste, and lemon juice. Mix well. |
3 Done | Stuff the vegetables• Fill each vegetable with the stuffing, leaving a little space at the top for the rice to expand while cooking. • Place the tops back on the vegetables. |
4 Done | Arrange and cook• Arrange the stuffed vegetables in a pot snugly, so they stay upright. • Drizzle olive oil over the top. • Pour the broth and lemon juice into the pot. • Place a plate on top of the vegetables to keep them in place. |
5 Done | Simmer• Cover and cook over low heat for 40-50 minutes or until the rice is fully cooked and vegetables are tender. |
6 Done | Serve• Let the dolma rest for a few minutes before serving. • Serve warm with yogurt or a side of salad. |
