Dolma Rice

Dolma Rice is a vibrant and flavorful dish that combines the goodness of whole grains with aromatic spices and fresh vegetables. This healthy American adaptation brings a delightful twist to traditional stuffed grape leaves, making it a satisfying meal for any occasion.

Ingredients

• Brown rice - 1 cup
• Vegetable broth - 2 cups
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Tomato - 1 medium, diced
• Dried oregano - 1 teaspoon
• Dried mint - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Rinse the brown rice under cold water until the water runs clear, then drain.
2. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 3-4 minutes.
3. Add the diced bell pepper and zucchini to the pan, cooking for an additional 5 minutes until softened.
4. Stir in the diced tomato, rinsed brown rice, oregano, mint, salt, and black pepper.
5. Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat to low, cover, and let simmer for 20-25 minutes or until the rice is tender and the liquid is absorbed.
6. Remove from heat and let sit covered for an additional 5 minutes. Fluff with a fork and stir in the chopped parsley before serving.

Nutrition

• Calories: 320
• Protein: 8 g
• Carbs: 58 g
• Fiber: 7 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in vitamins and minerals from vegetables, supporting overall well-being.

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