Grape Leaves are a heart healthy Mediterranean staple and are used in a variety of cultures. The Greeks call them Dolmas, the Armenians call them Yalanchi, and they’re called Warak Inab in Lebanon and other Arab countries. Grape leaves are often found canned or bottled in a brined solution, while raw or fresh grape leaves are best consumed after they’re steamed or blanched. If you’re using them bottled, thoroughly rinse them to get rid of the excess sodium. You can make them vegetarian or stuff them with rice and meat for a satisfying entree.For those watching their weight, grape leaves are very low in calories — about 14 calories for every five leaves. They are a good source of nutrients, including vitamins C, E, A, K and B6, plus niacin, iron, fiber, riboflavin, folate, calcium, magnesium, copper and manganese. A single heart-healthy serving, or one cup of grape leaves, has no fat or cholesterol and is very low in sodium and sugar. Grape leaves have been used for centuries and are still used in herbal applications, particularly red grape leaves. Other uses for grape leaves include the treatment of diarrhea, heavy menstrual bleeding, uterine hemorrhage, canker sores and excess vaginal discharge. Native Americans made grape leaves into a tea for diarrhea, hepatitis, stomach aches and pains and thrush. They used wilted grape leaves for sore breasts, rheumatism, headaches and fevers. While grape leaves have a history of being used for a wide variety of conditions, more research is needed to determine true efficacy. Check out www.livestrong.com for additional health information.
This is the Lebanese recipe for Vegetarian Stuffed Grape Leaves.
Ingredients:
350 g fresh or preserved grape leaves
1 cup uncooked short grain rice
2 onions, chopped
1/2 cup olive oil
2 cups chopped parsley
1 cup chopped fresh mint
1 cup fresh chopped tomato
1 bunch of spring onions, chopped
3 tablespoons Pomegranate syrup
1/4 cup fresh lemon juice
1 teaspoon salt or to taste
Freshly ground black pepper (to taste)
Dash of Cayenne Pepper
1 teaspoon allspice
Zest of 1 fresh lemon
1/2 cup vegetable oil
2 Medium size Potatoes, sliced (for bottom of cooking pot)
Method:
- Clean and wash rice in cold water & drain.
- Rinse the grape leaves well with cold water before using.
- Cut the stems out of each leave to make it easier for rolling later.
- Add all ingredients to the rice (minus the leaves, vegetable oil and potatoes) and mix thoroughly.
- Place a heavy based cooking pot next to you on the counter and add 1/2 cup vegetable oil
- Lay the sliced potatoes on top, sprinkle with a dash of salt.
- Place 1 grape leave in a flat plate on the counter with the shiny side facing you, fill each one with some rice mixture and roll tightly (see photos)
- Pack stuffed leave tightly in layers in the pot.
- Once done with all the leaves, invert a heavy plate over rolled grape leaves to keep them in place while cooking.
- Add the remaining juices and enough water to just barely cover the rolled grape leaves.
- Bring to a boil, taste the broth for seasoning. Add more lemon juice or salt if needed.
- Reduce heat to low, cover and simmer for at least 45 minutes or until leaves and rice are tender.
- Remove from heat and leave to cool in the pot completely before draining any of the remaining broth.
- Serve cold or at room temperature.
Bon Appetit!
Mira
My mouth is watering!! I love the health tips too ????????!