Stuffed Grape Leaves with Bulgur

Replacing white rice with high-fiber bulgur lowers the glycemic index of this classic appetizer, keeping you full longer while preserving its traditional texture.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (7 servings), not per serving.

• 200 g preserved grape leaves, rinsed · 98 kcal in the whole recipe
• 150 g dry fine bulgur · 510 kcal in the whole recipe
• 1 large onion, finely chopped · 60 kcal in the whole recipe
• 4 tablespoons olive oil · 540 kcal in the whole recipe
• 1 tablespoon tomato paste · 21 kcal in the whole recipe
• 1 tablespoon lemon juice · 3 kcal in the whole recipe
• 1/2 cup finely chopped fresh parsley and mint · 7 kcal in the whole recipe
• Salt, black pepper, dried mint, and warm water

Method

1. Heat half of the olive oil in a pan and sauté the chopped onions until soft. Add the tomato paste and sauté until fragrant, then stir in the bulgur, spices, and half a cup of warm water; simmer until the water is absorbed.

   

2. Place a grape leaf flat with the shiny side down, put a teaspoon of the bulgur filling near the stem end, fold the sides inward, and roll tightly into a thin cylinder.

   

3. Line the bottom of a pot with a few torn leaves, arrange the rolls tightly in layers, drizzle with the remaining olive oil and lemon juice, and add enough warm water to just reach the top layer of the rolls.

   

4. Place a heavy plate on top, cover with the lid, and simmer on low heat for 35-40 minutes until the leaves and bulgur are tender.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.