Stuffed peppers or grape leaves
Stuffed peppers or grape leaves, known as Dolma, are a beloved family of dishes originating from the Middle East, Mediterranean, and Eastern Europe. They typically consist of hollowed vegetables (like bell peppers or zucchini) or tender grape leaves filled with a savory mixture of rice, herbs, and often ground meat. The dish is usually cooked by simmering in a flavorful broth or tomato-based sauce.
🍽️ Nutrition at a glance
This dish is a balanced meal, providing a good mix of carbohydrates from the rice, protein from the meat (if included), and healthy fats. A typical serving is a good source of dietary fiber, vitamin C (from the pepper), and iron, with a calorie range of approximately 250-400 kcal per serving depending on the filling and sauce.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 15 g |
| Carbs | 38 g |
| Fat | 12 g |
| Fiber | 6 g |
| Sugar | 8 g |
| Sodium | 480 mg |
| Vitamin C | 95 mg |
| Iron | 3.2 mg |
| Potassium | 420 mg |
| Vitamin A | 180 µg |
| Folate | 65 µg |
| Manganese | 1.1 mg |
| Vitamin K | 18 µg |
| Magnesium | 45 mg |
Per 2 stuffed bell peppers (approx. 300 g) · estimated, varies by recipe
💡 What's interesting
The name 'Dolma' comes from the Turkish verb 'doldurmak,' meaning 'to stuff,' highlighting the dish's defining technique. Nutritionally, using grape leaves adds a unique source of antioxidants and a slightly tart flavor, while bell peppers contribute a significant boost of vitamin C.
