Quick Kale Dolmas

Quick Kale Dolmas

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From: EatingWell Magazine, December 2019

For a quick version of stuffed grape leaves, we've put all the flavors of a traditional dolma recipe into a cooked filling that's simply wrapped in blanched kale leaves—no need to simmer for hours.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 16 medium kale leaves, stems trimmed, plus 4 cups chopped (from 2 large bunches)
  • ½ cup low-fat plain Greek yogurt
  • 1 teaspoon lemon zest
  • 3 tablespoons lemon juice, divided
  • 1 teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 pound lean ground beef
  • 2 cups cooked brown rice (see Tip)
  • ½ cup chopped fresh parsley
  • 2 tablespoons chopped fresh dill

Preparation

  • Prep

  • Ready In

  1. Bring a large pot of water to a boil. Add kale leaves and cook until bright green and very soft, 3 to 4 minutes. Using tongs, transfer the leaves to a clean kitchen towel and pat dry. Drain the water and wipe out the pot.
  2. Combine yogurt, 1½ tablespoons lemon juice and ¼ teaspoon each salt and pepper in a small bowl. Set aside.
  3. Heat oil, onion, garlic and chopped kale in the pot over medium-high heat. Cook, stirring occasionally and adding water 1 tablespoon at a time to prevent burning, until the vegetables are almost tender, about 5 minutes. Add beef and cook, breaking up with a wooden spoon, until browned, about 4 minutes. Stir in rice, parsley, dill, lemon zest and the remaining 1½ tablespoons lemon juice, ¾ teaspoon salt and ¼ teaspoon pepper; cook, stirring, until hot, about 2 minutes. Remove from heat.
  4. Lay one of the kale leaves horizontally on a clean cutting board. Place a generous ¼ cup of the beef mixture in the center. Fold both ends of the leaf over the filling and, starting with the open side closest to you, roll into a tight cylinder. Repeat with the remaining kale leaves and filling.
  5. Serve with the reserved yogurt sauce.
  • Tip: If you have leftover cooked rice, use it for the dolmas. If not, enlist a little help from a precooked rice packet. Watching your sodium? Check the label for added salt.

Nutrition information

  • Serving size: 4 stuffed kale leaves & 2 Tbsp. sauce
  • Per serving: 471 calories; 17 g fat(6 g sat); 6 g fiber; 49 g carbohydrates; 34 g protein; 40 mcg folate; 77 mg cholesterol; 3 g sugars; 0 g added sugars; 26,999 IU vitamin A; 228 mg vitamin C; 348 mg calcium; 6 mg iron; 748 mg sodium; 607 mg potassium
  • Nutrition Bonus: Vitamin A (540% daily value), Vitamin C (380% dv), Calcium (35% dv), Iron (33% dv)
  • Carbohydrate Servings:
  • Exchanges: 4 vegetable, 3½ lean protein, 2 fat, 1½ starch

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