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Stuffed Grape Leaves

Yield 30 dolmades (serving size: 1 dolma and 1 1/2 teaspoons yogurt mixture)

Ingredients

  • 1 cup plain low-fat yogurt
  • 3 tablespoons chopped fresh or 1 tablespoon dried mint, divided
  • 1 teaspoon grated lemon rind
  • 1 teaspoon honey
  • 30 large bottled grape leaves
  • 2 tablespoons olive oil
  • 1 3/4 cups finely chopped onion
  • 1 garlic clove, minced
  • 4 tablespoons fresh lemon juice, divided
  • 2 cups hot cooked rice
  • 1/2 cup dried currants
  • 1/3 cup pine nuts, toasted
  • 1 tablespoon chopped fresh or 1 teaspoon dried dill
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • Vegetable cooking spray

Nutrition Information

  • calories 60
  • caloriesfromfat 32 %
  • fat 2.1 g
  • satfat 0.4 g
  • monofat 1 g
  • polyfat 0.5 g
  • protein 1.9 g
  • carbohydrate 9.2 g
  • fiber 1 g
  • cholesterol 0.0 mg
  • iron 0.6 mg
  • sodium 119 mg
  • calcium 32 mg

How to Make It

  1. Combine the yogurt, 2 tablespoons mint, lemon rind, and honey in a small bowl; stir well. Cover and chill.

  2. Rinse grape leaves under cold water; drain well, and pat dry with paper towels. Remove stems, and discard.

  3. Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add chopped onion, and sauté 10 minutes. Add garlic, and sauté 1 minute. Remove from heat; stir in remaining mint, 2 tablespoons lemon juice, rice, and next 6 ingredients (rice through chickpeas).

  4. Preheat oven to 350°. Spoon 1 rounded tablespoon of rice mixture onto center of each grape leaf. Bring 2 opposite points of leaf to center, and fold over filling. Beginning at 1 short side, roll up leaf tightly, jelly-roll fashion. Repeat procedure with remaining grape leaves.

  5. Place stuffed grape leaves, seam sides down, in a 13 x 9-inch baking dish coated with cooking spray. Drizzle remaining lemon juice over leaves. Cover and bake at 350° for 30 minutes or until thoroughly heated. Serve warm or chilled with yogurt mixture.