Protein-Packed Dolmas (Stuffed Grape Leaves with Quinoa and Lamb) recipe 🍇🥩
Ingredients (Makes 20-24 dolmas)
For the Filling:
- 1/2 cup uncooked quinoa (or use cooked quinoa for quicker prep)
- 1/2 lb ground lamb (or ground beef/turkey for a leaner option)
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1/4 cup pine nuts (optional, for crunch)
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground cinnamon
- 1/2 tsp allspice
- 1 tbsp olive oil
- Salt and pepper to taste
For Assembly:
- 1 jar grape leaves (about 20-24 leaves, drained and rinsed)
- 2 cups chicken or vegetable broth
- 1 lemon, sliced (for cooking)
Instructions
1. Cook the Quinoa:
- Rinse quinoa under cold water. Cook according to package instructions (typically 1 part quinoa to 2 parts water). Set aside.
2. Prepare the Filling:
- Heat olive oil in a skillet over medium heat. Sauté onion and garlic until softened, about 3-4 minutes.
- Add ground lamb and cook until browned, breaking it into small pieces.
- Stir in cooked quinoa, pine nuts (if using), parsley, mint, cumin, smoked paprika, cinnamon, allspice, salt, and pepper. Mix well and remove from heat.
3. Prepare the Grape Leaves:
- Rinse grape leaves under cold water to remove excess brine. Pat dry.
- Lay each leaf flat, shiny side down. Trim any tough stems.
4. Assemble the Dolmas:
- Place 1-2 tablespoons of filling near the stem end of each leaf. Fold the sides over the filling, then roll tightly into a cigar shape.
5. Cook the Dolmas:
- Line the bottom of a large pot with extra grape leaves or lemon slices to prevent sticking.
- Arrange the dolmas seam-side down in the pot, packing them snugly in layers.
- Pour broth over the dolmas until they are just covered. Place a heatproof plate on top to keep them submerged.
- Bring to a simmer, then reduce heat to low. Cover and cook for 45-50 minutes.
6. Serve:
- Let the dolmas cool slightly before serving. Garnish with fresh herbs and lemon wedges.
Macros (Per Dolma)
- Calories: ~50-60 kcal
- Protein: 3-4g (from lamb and quinoa)
- Carbs: ~4-5g (from quinoa and grape leaves)
- Fats: ~3-4g (healthy fats from olive oil and lamb)
Why This Dish is Great
- High-Protein: Lamb and quinoa provide a complete protein source.
- Nutrient-Dense: Packed with herbs, spices, and healthy fats.
- Portable: Perfect for meal prep or as a protein-packed snack.
- Customizable: Swap lamb for ground turkey or a plant-based alternative.
Pro Tips
- Extra Flavor: Add a splash of lemon juice or drizzle with olive oil before serving.
- Meal Prep: Make a double batch and store in the fridge for up to 4 days.
- Freezer-Friendly: Freeze uncooked dolmas in a single layer, then transfer to a container. Cook directly from frozen, adding extra broth.
Enjoy these protein-packed dolmas as a flavorful, nutrient-rich twist on a Mediterranean classic! 🇬🇷🌿