Olive Oil Stuffed Grape Leaves 多少卡路里？

# How Many Calories and What are the Nutritional Values of Olive Oil Stuffed Grape Leaves? A delicious, both filling and light, flavor coming from the heart of Turkish cuisine, gracing our tables for centuries: Olive Oil Stuffed Grape Leaves. This special dish, prepared with thinly rolled vine leaves filled with fresh rice, aromatic herbs, and the unique touch of olive oil, is a favorite for guest tables, special occasions, and those seeking healthy eating. Grape leaves, an indispensable part of our traditional cuisine, attract attention not only with their taste but also with their nutritional values. So, how does this exquisite flavor fit into your healthy eating plan and what does it add to your body? ## Olive Oil Stuffed Grape Leaves: Where Taste and Health Meet Olive oil stuffed grape leaves are widely consumed and loved by many, both for being vegetarian-friendly and for being one of the cornerstones of the Mediterranean diet. Fresh greens such as mint, dill, and parsley add a unique aroma to the dish, while the distinct slight tartness of the vine leaves elevates the flavor to its peak. This delicious appetizer, usually served cold, can also be preferred as a light option alongside main courses. Let's take a closer look at the nutritional values of this beloved dish. ## Nutritional Value Analysis: What Does One Serving of Olive Oil Stuffed Grape Leaves Offer You? Carefully prepared 100 grams of olive oil stuffed grape leaves offer a balanced and nutritious profile: * **Calories (135.00 kcal):** Thanks to its moderate energy content, it can be easily integrated into your healthy eating routine when portion control is exercised. It helps you feel light and energetic while meeting your daily energy needs. * **Protein (2.50g):** Contains a certain amount of protein, which is one of the essential building blocks for muscle health. Especially for those who prefer plant-based diets, the protein from grains and, to a lesser extent, vine leaves, offers a balanced meal alternative. * **Carbohydrates (18.00g):** Meets your body's primary energy source, carbohydrate needs. Thanks to the rice or bulgur inside, it provides complex carbohydrates that help keep blood sugar balanced, thus ensuring a long-lasting feeling of fullness. * **Fat (6.00g):** Contributes to your healthy fat intake thanks to olive oil's heart-friendly, unsaturated fatty acids. These healthy fats from olive oil, an indispensable part of the Mediterranean diet, support cardiovascular health and increase vitamin absorption. * **Fiber (3g):** It is also rich in fiber, which is vital for the regular functioning of the digestive system. This fiber, coming from vine leaves and the rice or bulgur in the filling, supports bowel health, increases satiety to aid in weight management, and helps keep blood sugar more stable. Additionally, rich in antioxidants and micronutrients like vitamins C and K thanks to vine leaves and fresh herbs, olive oil stuffed grape leaves are highly beneficial for your overall health. ## Olive Oil Stuffed Grape Leaves Recipe: Try the Taste at Home! Preparing healthy and delicious olive oil stuffed grape leaves in your own kitchen is quite enjoyable and easy. Here is the step-by-step recipe: **Ingredients:** * 500 gr brined grape leaves (if fresh, blanched) * 2 cups rice (baldo or osmancık) * 2 large onions * Half a bunch of fresh mint * Half a bunch of dill * Half a bunch of parsley * Half a teacup olive oil (for the filling) * Half a teacup olive oil (for cooking) * 1 tablespoon currants (optional) * 1 tablespoon pine nuts (optional) * 1 teaspoon salt * Half a teaspoon black pepper * Half a teaspoon allspice * 1 lemon (sliced) * Enough hot water **Preparation:** 1. **Prepare the Leaves:** Wash the brined leaves thoroughly with plenty of water and soak them in warm water for 15-20 minutes to remove excess salt. Then wash and drain again. If using fresh leaves, blanch them in boiling water until their color changes, then rinse with cold water and drain. 2. **Prepare the Filling:** Finely chop the onions. Heat half a teacup of olive oil in a large pan. Sauté the onions until they turn pink. Add the pine nuts and sauté for another minute or two. 3. Wash and drain the rice, then add it to the pan. Sauté for 3-4 minutes until the rice becomes translucent. 4. Add the currants, salt, black pepper, and allspice and mix. Add half a teacup of hot water, cover, and cook on low heat for 5 minutes until the rice absorbs the water. Turn off the heat and add the chopped mint, dill, and parsley, then mix. Let the filling cool. 5. **Rolling Process:** Line the bottom of a large pot with a few grape leaves (to prevent sticking). Place a vine leaf on your palm or a flat surface with the shiny side facing down. Place about a teaspoon of filling on the wide part. First, fold the side parts of the leaf inwards, then roll it tightly from bottom to top. 6. Arrange the rolled grape leaves in the pot without leaving any gaps between them. 7. **Cooking:** After arranging all the rolls in the pot, garnish them with sliced lemons. Place a plate on top to prevent the rolls from unraveling. Add half a teacup of olive oil and enough hot water to slightly cover the rolls. 8. Cover the pot and cook on low heat for approximately 40-50 minutes until the rice is soft and the leaves are thoroughly cooked. 9. Turn off the heat and let the rolls steep in their own steam for 15-20 minutes. Enhance the flavor by chilling them in the refrigerator before serving cold. Enjoy your meal! Olive oil stuffed grape leaves will continue to add flavor and health to your tables as one of the finest representatives of the healthy Mediterranean diet.