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How to make grape leaves in a healthy way

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 How to make grape leaves in a healthy way

Grape leaves are one of the classic Middle Eastern dishes, here is how to prepare it and some healthy and nutritious tips.

How to make grape leaves in a healthy way

Ingredients to prepare the method of making grape leaves

  • 70 fresh or canned grape leaves.
  • 2 cups short-grain white rice.
  • 1 large tomato, finely chopped.
  • 1/2 cup finely chopped parsley.
  • 1/2 cup finely chopped green onions.
  • 1/4 cup chopped green pepper.
  • A tablespoon of minced garlic.
  • 2 teaspoons ground red pepper.
  • 3/4 cup divided olive oil.
  • A large tomato, sliced.
  • 3/4 cup fresh lemon juice.
  • A pinch of salt and black pepper.

Steps to prepare how to make grape leaves


  1. Soak the grape leaves in hot water for a few minutes, then line them up and set them aside.
  2. Get a medium bowl.
  3. Mix the rice, tomatoes, parsley, onions, peppers, garlic, paprika, salt, black pepper, and a quarter cup of olive oil and mix them together.
  4. Spread grape leaves on a flat surface and place a spoonful of the rice mixture in the center.
  5. Fold the sides and roll, repeat the process until the filling is finished, and place the leaves on a tray.
  6. Get a deep saucepan, put the tomato slices underneath, and sprinkle them with a little salt and black pepper.
  7. Arrange the stuffed grape leaves, making sure to pack them tightly so they don't float or fall apart.
  8. Sprinkle each layer of arranged vine leaves with the remaining olive oil and season with salt to taste.
  9. Place a plate or weight over the grape leaves, and add about 5 to 6 cups of water.
  10. Cover the pot and place on medium heat for 30 minutes.
  11. Add lemon juice, reduce heat, and leave for 45 minutes.
  12. Remove the saucepan from the heat and leave it for 30 minutes, then transfer it to another dish and eat it warm.

Nutritionist's notes


  • Eat an adequate amount of grape leaves stuffed with nutritious vegetables, and count calorie intake to avoid excess calories to avoid weight gain and obesity.
  • Make sure to include grape leaves in the diet, if you suffer from diarrhea, menstrual bleeding, vaginal secretions, and stomach pain, due to their 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 contain a low level of sugar in the blood, which protects against sudden high sugar after eating a meal.
  • Replace white rice with brown rice to increase the amount of dietary fiber that works to manage and regulate blood sugar and prevent high blood sugar.

How to make grape leaves and heart patients

  • Follow a healthy, balanced diet, and be sure to include vegetables in it, as they contain powerful antioxidants that contribute to maintaining cardiovascular health.

How to make grape leaves and pregnant women

  • Grape leaves contain anti-inflammatories, so be sure to eat them to prevent chronic inflammation and diseases such as digestive disorders, diarrhea, and arthritis.

Nutritional values ​​per serving

  • Calories 385 kcal
  • Total fat 20.1 g
  • Saturated fat 3.1 g
  • Sodium is 31 milligrams
  • Carbohydrates 47.6 g
  • Dietary fiber 5.2 g
  • Total sugar 3.6 g
  • Protein 5.5 grams
  • Calcium is 110 milligrams
  • Potassium 276 milligrams
  • Iron is 3 milligrams



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