Dolma
Dolma is a beloved family of stuffed dishes from the Middle East and Caucasus, where vine leaves, vegetables, or even fruit are filled with a flavorful mixture. The classic filling typically combines ground meat (like lamb or beef) with rice, onions, and a blend of herbs and spices, though vegetarian versions with just rice and herbs are also very common. The name itself comes from the Turkish word for 'to fill,' reflecting the dish's core technique.
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🍽️ Nutrition at a glance
Dolma is a balanced meal, offering a good mix of carbohydrates from the rice, protein from the meat (if included), and healthy fats from olive oil or the meat itself. A typical serving of 3-4 pieces provides roughly 300-400 calories, along with key nutrients like iron, B vitamins, and fiber from the grape leaves or vegetables.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 12 g |
| Carbs | 18 g |
| Fat | 11 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Potassium | 420 mg |
| Vitamin C | 18 mg |
| Iron | 2.8 mg |
| Calcium | 95 mg |
| Vitamin A | 120 mcg RAE |
| Magnesium | 45 mg |
| Phosphorus | 150 mg |
| Vitamin K | 25 mcg |
Per 4 pieces (200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, dolma is a symbol of hospitality and celebration, often prepared collectively by families for holidays and gatherings. Nutritionally, using grape leaves as a wrapper is unique, as they are a good source of vitamins A and K, and their slight tartness helps cut through the richness of the filling.
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AI estimate may be inaccurate · Terms