How to make grape leaves in a healthy way
Grape leaves are a classic Middle Eastern dish. Here's how to prepare it and some healthy and nutritional tips.
Ingredients for preparing grape leaves
- 70 fresh or canned grape leaves.
- 2 cups of short-grain white rice.
- One large tomato, finely chopped.
- 1/2 cup finely chopped parsley.
- 1/2 cup finely chopped green onion.
- 1/4 cup chopped green pepper.
- A tablespoon of minced garlic.
- 2 teaspoons of crushed red pepper.
- 3/4 cup divided olive oil.
- A large tomato, sliced.
- 3/4 cup fresh lemon juice.
- Pinch of salt and black pepper.
Steps to prepare grape leaves
- Soak grape leaves in hot water for a few minutes, then drain and set aside.
- Get a medium-sized bowl.
- Combine the rice, tomatoes, parsley, onion, pepper, garlic, red pepper, salt, black pepper, and 1/4 cup olive oil and mix together.
- Spread the grape leaves on a flat surface and place a spoonful of the rice mixture in the middle.
- Fold the sides and roll, and repeat the process until the filling is finished, and put the papers on a tray.
- Take a deep saucepan, put slices of tomatoes on it, and sprinkle them with a little salt and black pepper.
- Arrange the stuffed grape leaves, making sure they are tightly packed so they don't float or fall apart.
- Drizzle each layer of arranged grape leaves with the remaining olive oil and season with salt to taste.
- Place a plate or weight on top of the grape leaves, and add about 5 to 6 cups of water.
- Cover the pot and put it on medium heat for 30 minutes.
- Add lemon juice, reduce heat, and let it sit for 45 minutes.
- Remove the pan from the heat and leave it for 30 minutes, transfer it to another plate and eat it warm.
Nutritionist's notes
- Eat an appropriate amount of grape leaves stuffed with nutritious vegetables, and calculate the calories consumed to avoid excess calories to avoid weight gain and obesity.
- Be sure to include grape leaves in the diet, if you suffer from diarrhea, menstrual bleeding, vaginal secretions, and stomach pain, as it plays an effective role in relieving these symptoms.
How to make grape leaves and diabetics
- Grape leaves are a healthy and suitable option for diabetics as they are low in blood sugar, which protects against sudden sugar spikes after a meal.
- Replace the white rice component with brown rice to increase the amount of dietary fiber intake that works to manage and regulate blood sugar and prevent its rise.
How to make grape leaves and heart patients
- Follow a healthy and balanced diet and make sure to include vegetables in it, because they contain powerful antioxidants that contribute to maintaining cardiovascular health.
How to make grape leaves and pregnant women
- Grape leaves contain anti-inflammatory, so be sure to take them to prevent chronic infections and diseases such as digestive disorders, diarrhea, and arthritis.
Nutritional values per serving
| Calories | 385 calories |
| total fat | 20.1 g |
| Saturated fat | 3.1 g |
| Sodium | 31 milligrams |
| carbohydrates | 47.6 g |
| Dietary fiber | 5.2 g |
| total sugar | 3.6 g |
| Protein | 5.5 g |
| Calcium | 110 milligrams |
| potassium | 276 milligrams |
| Iron | 3 milligrams |