Stuffed Grape Leaves: A Mediterranean Treat
Stuffed grape leaves are a delicious and nutritious appetizer or side dish that is popular in many Mediterranean cuisines. They are made with grape leaves that are stuffed with a mixture of rice, herbs, spices, and sometimes meat or seafood. Stuffed grape leaves can be served hot or cold and are often accompanied by a yogurt sauce or lemon wedges.
Nutritional Value
Stuffed grape leaves are a good source of several nutrients, including:
- Fiber: Stuffed grape leaves are a good source of fiber, which is important for digestive health.
- Protein: Stuffed grape leaves are a good source of protein, which is essential for building and repairing tissues.
- Vitamin C: Stuffed grape leaves are a good source of vitamin C, which is important for immune health.
- Vitamin K: Stuffed grape leaves are a good source of vitamin K, which is important for blood clotting.
- Potassium: Stuffed grape leaves are a good source of potassium, which is important for regulating blood pressure.
Health Benefits
In addition to their nutritional value, stuffed grape leaves have also been linked to several health benefits, including:
- Reduced risk of heart disease: The fiber in stuffed grape leaves can help to lower cholesterol levels and reduce the risk of heart disease.
- Improved digestive health: The fiber in stuffed grape leaves can help to improve digestive health and prevent constipation.
- Reduced risk of cancer: The antioxidants in stuffed grape leaves may help to protect against cancer.
How to Make Stuffed Grape Leaves
Stuffed grape leaves are easy to make and can be a great way to enjoy the flavors of the Mediterranean. To make stuffed grape leaves, you will need:
- 1 cup grape leaves
- 1 cup rice
- 1/2 cup chopped onion
- 1/2 cup chopped parsley
- 1/2 cup chopped mint
- 1/4 cup olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 cup lemon juice
Instructions:
- Rinse the grape leaves and pat them dry.
- In a large bowl, combine the rice, onion, parsley, mint, olive oil, salt, black pepper, and lemon juice.
- Stuff the grape leaves with the rice mixture.
- Place the stuffed grape leaves in a steamer and steam for 30 minutes, or until the rice is cooked through.
- Serve hot or cold with yogurt sauce or lemon wedges.
Tips
- If you can't find fresh grape leaves, you can use canned grape leaves.
- You can add other ingredients to the stuffing, such as meat, seafood, or vegetables.
- Stuffed grape leaves can be made ahead of time and reheated when you're ready to serve.
How many calories are in Stuffed Grape Leaves?
Each 1 piece of Stuffed Grape Leaves contains 67 calories.
Stuffed Grape Leaves Nutritional Information
| Nutrient | Amount per 1 piece (35g) |
|---|---|
| Calories | 67 Calories |
| Protein | 3.8g |
| Fat | 4g |
| Saturated Fat | 1.1g |
| Cholesterol | 0.012mg |
| Carbohydrates | 4.2g |
| Dietary Fiber | 0.7g |
| Sugar | 0.3g |
| Sodium | 0.22mg |
| Potassium | 0.0656mg |
| Calcium | 0.02mg |
| Iron | 0.0005mg |