How to Prepare Rice Dolmades - Step To Health
 

How to Prepare Rice Dolmades

Rice dolmades are a good way to introduce complex carbohydrates and high-quality protein into your diet. Learn how to make them here!
How to Prepare Rice Dolmades

Last update: 21 November, 2021

Rice dolmades are a Greek recipe that combines antioxidants and carbohydrates in significant quantities. They’re an excellent option to serve as a starter or as a side dish.

Learn how to prepare them to get a spectacular result with the rice just right, as this is the most important thing to enjoy this recipe to the maximum.

However, before you start, you should know that rice is one of the best foods to introduce carbohydrates in your diet regularly. It’s especially recommended for athletes.

Of course, sedentary people can also benefit from its consumption. The important thing is to prioritize the intake of this product over pasta, which is less healthy because of its content in refined flours.

Now, let’s take a look at how to make this recipe!

The ingredients for rice dolmades

To prepare some delicious rice dolmades, you will need the following ingredients:

  • 15 grapevine leaves
  • One hundred grams of cooked rice
  • Two finely chopped onions
  • 150 grams of veal
  • 100 grams of raisins
  • Two tablespoons of chopped mint
  • Two tablespoons of chopped dill
  • Eighty grams of pine nuts or walnuts
  • Salt and pepper to taste
  • Extra virgin olive oil
  • One glass of white wine
  • The juice of a lemon
¿Qué es la dieta BRAT y cuándo se recomienda?
Rice dolmades can be prepared with any kind of rice, according to your taste.

Please note that depending on the variety of rice you choose, the final result may be different. For this reason, we recommend starting with long-grain rice, as it’s easy to make and not too aromatic. Once you master the recipe, you can experiment with other alternatives such as jasmine rice or basmati rice.

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Step by step instructions for rice dolmades

  1. First, separate the grape leaves well and wash them thoroughly to remove any impurities. It’s recommended to soak them for at least one hour.
  2. Once the time has passed, chop the onion finely and fry it in virgin olive oil over low heat. It’s important to salt this vegetable so that it releases as much water as possible.
  3. As soon as the onion begins to brown, add the minced beef and fry until it turns brown.
  4. At this point, add the previously cooked rice. To do this, follow the manufacturer’s instructions.
  5. Then, add the raisins (previously soaked for a few minutes), the chopped walnuts, the dill, the mint, and the ground pepper. Let it cook for a few minutes and set aside.
  6. Now the time has come to proceed with the assembly of the dish. To do this, take the vine leaves to soak and refresh them with cold water.
  7. Once they’re dry, stretch them out, place a little of the mixture in the center, and close the leaf as if it were a little package. It’s necessary to seal it well on both sides. To do this, press the sheet with your thumbs.
  8. When all the dolmades are assembled, put them in a pot heated over low heat with a glass of white wine. Wait for the alcohol to evaporate and cover the preparation with water. Leave to cook for 40 minutes.
  9. When the time is up, turn off the heat and sprinkle with lemon juice. From here, you can serve and eat them, always accompanied by yogurt sauce.

The benefits of rice dolmades

Dolmades de arroz
Rice dolmades are a healthy and nutritious recipe, as well as a delicious one.

The inclusion of rice dolmades in the context of a varied and balanced diet can generate several health benefits that we will discuss next. Keep in mind that it’s necessary to ensure that there are no deficiencies of micronutrients for the organs of the human body to develop their functions optimally.

They can help stimulate muscle growth

Dolmades are a source of high biological value proteins and complex carbohydrates. Both nutrients are crucial to ensure tissue adaptations to exercise by promoting hypertrophy processes.

In fact, a daily protein intake of more than 1.4 grams per kilogram of body weight is recommended for athletes, according to a study published in the Journal of the International Society of Sports Nutrition.

At least half of these proteins must be of high biological value, (i.e., of animal origin). These have all the essential amino acids and a good digestibility value. This ensures that your body’s leucine intake is optimal. This is one of the key elements in terms of building lean tissue.

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They help you feel full

Rice is a food that provides complex sugars and a good amount of fiber. This substance is essential to generate a feeling of satiety, as evidenced by research published in the European Journal of Clinical Nutrition. Also, it increases the volume of the food bolus and delays gastric emptying.

In the same way, protein is also necessary to prevent our appetite from appearing shortly after eating. For this reason, the combination of rice, vegetables, and meat are optimal to prevent hyperphagia, which could lead to an adverse alteration of body composition.

However, sedentary people should not abuse their consumption.

They prevent the development of chronic and complex pathologies

Dolmades have a good amount of vegetables. These foods contain phytonutrients with antioxidant capacity that neutralize the formation of free radicals and subsequent accumulation in the body’s tissues. This effect has proven to be decisive in preventing the development of chronic diseases.

However, it’s advisable to combine dark green vegetables with a variety of others. This ensures an optimal intake of flavonoids and phytonutrients of different types, which improves the anti-inflammatory effects and reduces the accumulation of reactive oxygen species in the body’s tissues.

They can help improve intestinal transit

Both grape leaves and rice contain fiber that improves digestive transit. This substance increases the volume of the fecal bolus. It produces the stimulation of the mechanoreceptors of the tube, which triggers intense peristaltic movements that cause a more efficient descent of the stool.

In fact, fiber is essential to avoid alterations in bowel habits that can cause heaviness, pain, or discomfort. It’s also necessary to combine this dietary strategy with the intake of adequate amounts of water and the practice of physical activity.

On the other hand, fiber is also an important substance for the microbiota. Part of it ferments in the intestine and serves as an energetic substrate for the healthy bacteria that live in the digestive tract. This increases the density of these bacteria, which improves the efficiency of metabolism.

Prepare rice dolmades at home

As you’ve seen, it’s easy to prepare rice dolmades at home. It’s a recipe little known in many Western countries. However, it has great health benefits.

It’s an excellent way to include antioxidants, complex carbohydrates, and high-quality proteins in your diet. They’re especially good for athletes, although everyone can benefit from them.

Finally, when the goal is to achieve a good state of health in the medium term, it’s always necessary to combine a proper diet with other healthy life habits. These include regular physical activity and a good night’s sleep. Remember, it’s best to sleep well at least 7 or 8 hours every night.

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