Dolma

Dolma, a healthy American rice dish, is a delightful blend of seasoned rice and fresh vegetables wrapped in tender, steamed leaves. This dish is both nutritious and satisfying, perfect for a light meal or side dish.

Ingredients

• Bell peppers - 2 medium (any color)
• Brown rice - 1 cup (uncooked)
• Vegetable broth - 2 cups
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Tomato - 1 medium, diced
• Parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. Preheat your oven to 180°C (350°F).
2. Rinse the brown rice under cold water until the water runs clear, then soak it in warm water for 30 minutes.
3. In a skillet over medium heat, add olive oil and sauté the chopped onion and garlic until translucent, about 3-5 minutes.
4. Add the diced tomato, parsley, salt, black pepper, paprika, and cumin to the skillet, cooking for another 2-3 minutes.
5. Drain the soaked rice and add it to the skillet, stirring to combine with the vegetable mixture.
6. Pour in the vegetable broth and bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes or until the rice is cooked and liquid is absorbed.
7. While the rice is cooking, prepare the bell peppers by slicing the tops off and removing the seeds.
8. Once the rice mixture is ready, remove it from heat and stir in the lemon juice.
9. Stuff each bell pepper with the rice mixture, packing it gently. Place the stuffed peppers upright in a baking dish.
10. Add a splash of vegetable broth to the bottom of the baking dish to keep the peppers moist while baking.
11. Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10 minutes to slightly char the tops.
12. Remove from the oven, let cool slightly, and serve warm.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 65 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber which aids digestion.
• Packed with vitamins and minerals from fresh vegetables.

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