ucalorie Dolma is a popular Mediterranean and Middle Eastern dish known for its unique blend of flavors and healthy ingredients. Whether you prefer vegetarian or meat-filled dolma, understanding the nutritional content is essential for those focused on maintaining a balanced diet. By breaking down the recipe, you can easily track dolma calorie intake and make adjustments to suit your dietary needs. If you’re looking to enjoy this delicious meal without overindulging, learning how to track dolma calorie intake will help you make informed choices and stay on top of your nutrition goals.
Ingredients of Dolma
Grape Leaves (20 leaves, ~150g):
Calories: ~60 calories
Protein: 5g
Fat: 0.7g
Carbohydrates: 11g
Fiber: 5g
Grape leaves are low in calories and rich in fiber, providing a healthy base for dolma. They add a slight tangy flavor and are packed with antioxidants.
White Rice (1 cup / 185g, cooked):
Calories: ~205 calories
Protein: 4g
Fat: 0.5g
Carbohydrates: 45g
Fiber: 1g
Rice is a staple in many dolma recipes, providing bulk and energy from carbohydrates. It’s the main filling for vegetarian dolma.
Olive Oil (4 tablespoons / 54g):
Calories: ~477 calories
Protein: 0g
Fat: 54g
Carbohydrates: 0g
Fiber: 0g
Olive oil adds richness and flavor to dolma, providing healthy fats that make the dish more satisfying and nutritionally dense. The oil is often drizzled both inside the filling and over the rolled dolma for added moisture.
Onion (1 medium / 110g, finely chopped):
Calories: ~44 calories
Protein: 1g
Fat: 0g
Carbohydrates: 10g
Fiber: 1.9g
Onions add a mild sweetness and depth of flavor to the filling. They also contribute a small amount of fiber and essential nutrients like vitamin C and antioxidants.
Fresh Parsley (1/4 cup / 15g, chopped):
Calories: ~4 calories
Protein: 0.4g
Fat: 0g
Carbohydrates: 1g
Fiber: 0.5g
Parsley gives a fresh, herbaceous flavor to the dolma filling. It is also a source of vitamin K and antioxidants, enhancing the nutritional profile of the dish without adding many calories.
Fresh Dill (1/4 cup / 15g, chopped):
Calories: ~4 calories
Protein: 0.5g
Fat: 0g
Carbohydrates: 0.6g
Fiber: 0.3g
Dill is another common herb in dolma that provides a light, slightly tangy taste. Like parsley, it is low in calories but rich in vitamins and minerals.
Fresh Mint (1/4 cup / 15g, chopped):
Calories: ~4 calories
Protein: 0.3g
Fat: 0g
Carbohydrates: 1g
Fiber: 0.5g
Mint adds a refreshing, cool flavor to dolma. It is often used sparingly, but it plays an important role in balancing the richness of other ingredients. It is also a good source of vitamin A and antioxidants.
Lemon Juice (3 tablespoons / 45g):
Calories: ~12 calories
Protein: 0g
Fat: 0g
Carbohydrates: 4g
Fiber: 0.1g
Lemon juice brightens up the flavor of dolma, adding acidity that balances the olive oil and herbs. It is very low in calories and also adds a small dose of vitamin C.
Pine Nuts (2 tablespoons / 20g):
Calories: ~115 calories
Protein: 2g
Fat: 11g
Carbohydrates: 2g
Fiber: 1g
Pine nuts add a rich, nutty flavor to dolma. They also contribute healthy fats and protein, enhancing the texture and nutritional value of the dish.
Garlic (2 cloves / 6g, minced):
Calories: ~10 calories
Protein: 0.5g
Fat: 0g
Carbohydrates: 2g
Fiber: 0.1g
Garlic provides a pungent, savory flavor to dolma. It also has numerous health benefits, including anti-inflammatory and immune-boosting properties.
Ground Cumin (1 teaspoon / 2g):
Calories: ~8 calories
Protein: 0.4g
Fat: 0.5g
Carbohydrates: 1g
Fiber: 0.5g
Cumin is a warm, earthy spice that adds depth of flavor to the filling. It’s rich in antioxidants and contributes to digestion.
Ground Black Pepper (1/4 teaspoon / 1g):
Calories: ~6 calories
Protein: 0.2g
Fat: 0g
Carbohydrates: 1g
Fiber: 0.5g
Black pepper adds a mild spiciness and warmth to the filling, enhancing the overall flavor. It also contains antioxidants and promotes digestion.
Salt (1 teaspoon / 6g):
Calories: 0 calories
Protein: 0g
Fat: 0g
Carbohydrates: 0g
Fiber: 0g
Salt is essential for seasoning dolma, though it adds no calories. It helps to bring out the flavors of the other ingredients.
Water (1/2 cup / 120g, for cooking):
Calories: 0 calories
Protein: 0g
Fat: 0g
Carbohydrates: 0g
Fiber: 0g
Water is used to help cook the rice and soften the grape leaves. While it doesn’t add any calories, it is an important element in the cooking process.
Total Approximate Calories of Dolma: ~949 calories
This calorie count reflects a batch size of around 20 dolma, with a portion consisting of 3-4 dolmas typically containing around 142–190 calories, depending on the size and filling ratio.
Instructions for Making Dolma
- Prepare the Grape Leaves:
- If using jarred grape leaves, remove them from the jar and rinse thoroughly under cold water to remove excess brine. Blanch them in boiling water for 2–3 minutes to soften. Drain and set aside on a clean surface.
- Cook the Rice:
- In a medium saucepan, bring water to a boil and cook the white rice until it’s about 70% cooked (it will finish cooking during the dolma steaming process). Drain and set aside to cool.
- Prepare the Filling:
- In a large mixing bowl, combine the partially cooked rice, finely chopped onion, parsley, dill, mint, pine nuts, minced garlic, ground cumin, black pepper, and salt. Mix well until all the ingredients are evenly distributed.
- Drizzle in 2 tablespoons of olive oil and 1 tablespoon of lemon juice for added moisture and flavor. Stir again to combine.
- Assemble the Dolma:
- Lay a grape leaf flat on a clean work surface, shiny side down. Place about 1–2 teaspoons of the filling near the base of the leaf (adjust depending on the size of the leaf).
- Fold the sides of the leaf over the filling, then roll tightly from the base to the tip, forming a small cylinder. Repeat with the remaining grape leaves and filling.
- Layer the Dolma in the Pot:
- Line the bottom of a large, heavy-bottomed pot with a few unused grape leaves to prevent sticking.
- Arrange the rolled dolma tightly in a single layer, seam-side down. If needed, stack them in layers, but ensure they are snug to avoid unrolling during cooking.
- Add the Cooking Liquid:
- Drizzle the remaining olive oil and lemon juice over the dolma. Pour in 1/2 cup of water or enough to cover the bottom layer of dolma. Place a heatproof plate on top to keep the rolls in place while cooking.
- Cook the Dolma:
- Cover the pot with a tight-fitting lid and cook over low to medium heat for 35–40 minutes. Check occasionally to ensure there’s enough liquid, adding more water as needed to prevent burning.
- Rest and Serve:
- Once the dolma are cooked and tender, remove the pot from heat and allow them to cool slightly before serving.
- Serve warm or at room temperature, garnished with extra lemon wedges and a drizzle of olive oil if desired.
Click here to explore more Mediterranean food(Global) and discover insights on calorie counts.
Leave a Reply