A lighter, healthy interpretation of the classic Balkan Sogan Dolma, featuring tender onions generously filled with a savory mixture of lean ground turkey, aromatic herbs, and a touch of rice, simmered to perfection in a light tomato-infused broth. This recipe emphasizes fresh ingredients and lean protein for a balanced, flavorful meal.
*La imagen es ilustrativa y puede diferir del resultado real (generada por IA).*
Ingredientes
- 5 large onions (for stuffing)
- 1 medium onion (finely chopped)
- 400g lean ground turkey
- 100g uncooked white rice
- 30g tomato paste
- 30g fresh parsley, finely chopped
- 10g fresh mint, finely chopped
- 3 cloves garlic, minced
- 30ml olive oil
- 5g sweet paprika
- 2g ground cumin
- 2g ground allspice
- 500ml vegetable broth or water
- Salt, to taste
- Black pepper, to taste
- Lemon wedges, for serving (optional)
Disponible para miembros NutriPro.
Instrucciones
- 1.Prepare the onions for stuffing. Cut off the top and root ends of the large onions. Make a deep vertical incision from the top to the root, being careful not to cut all the way through the other side. Blanch the whole onions in boiling salted water for 15-20 minutes until softened. Carefully remove them and let them cool. Once cool enough to handle, gently peel off the layers.
- 2.Prepare the filling. In a large bowl, combine the lean ground turkey, uncooked rice, finely chopped medium onion, minced garlic, finely chopped parsley, and mint. Add the tomato paste, paprika, cumin, allspice, salt, and black pepper. Mix thoroughly with your hands until all ingredients are well combined.
- 3.Stuff the onion layers. Take each softened onion layer and place a spoonful of the filling mixture at one end. Carefully roll the onion layer to enclose the filling, creating a neat parcel. Repeat with all onion layers and remaining filling.
- 4.Arrange and simmer. Pour 15ml of olive oil into a large, deep pot or Dutch oven. Arrange the stuffed onions snugly in layers in the pot. If you have any small onion pieces or trimmings, you can place them between the stuffed onions to fill gaps.
- 5.Cook the dolma. In a small bowl, whisk the remaining 15ml of olive oil with the vegetable broth or water. Season with a pinch of salt and pepper. Pour the liquid over the stuffed onions until they are almost covered. Place a heat-proof plate directly on top of the onions to keep them submerged. Bring to a boil, then reduce heat to low, cover, and simmer for 45-50 minutes, or until the rice is cooked and the onions are very tender.
- 6.Serve. Carefully remove the plate and serve the stuffed onions hot, garnished with fresh lemon wedges if desired. Enjoy this healthy, balanced, and delicious dish.
Información nutricional
Por qué esta receta
This recipe is incredibly healthy and nutritionally beneficial, providing a balanced meal rich in lean protein from turkey for muscle health, and complex carbohydrates and fiber from the onions and a moderate amount of rice for sustained energy and digestive wellness. It's low in saturated fat and packed with vitamins and minerals from fresh herbs and vegetables, making it a perfect choice for a wholesome diet.
Preguntas frecuentes
⭐ Opiniones y valoraciones
Recetas similares
Balkan Deconstructed Cabbage Bowl
A quick, healthy, and modern take on classic Balkan stuffed cabbage. This one-pan meal combines lean minced meat, nutrient-rich cabbage, and whole-grain brown rice for a satisfying and balanced dinner.
Rustic Balkan Chicken & Vegetable Skillet
A hearty and wholesome one-pan meal inspired by Balkan home cooking. Tender chicken pieces are cooked with potatoes, carrots, and peppers in a savory blend of herbs, perfect for a nourishing weeknight dinner.
Layered Balkan Beef and Potato Bake
A comforting and nutritious layered casserole inspired by Balkan flavors. This dish features seasoned lean ground beef and tender potato slices, baked in a light tomato broth and served with fluffy rice for a complete, balanced meal.
Balkan-Style Buckwheat and Lentil Stew
A rustic and hearty one-pot stew inspired by Balkan flavors, featuring earthy buckwheat, protein-rich green lentils, and nutrient-dense vegetables. A simple, warming, and incredibly nourishing meal.
Balkan-Style Stuffed Zucchini Boats
A light and flavorful twist on a classic. Zucchini halves are filled with herbed minced beef, baked with a touch of mozzarella, and served with a cool, tangy Greek yogurt sauce.
Balkan Lamb and Vegetable Tava
A comforting and nutritious baked dish featuring tender lamb slow-cooked with a vibrant medley of bell peppers, aubergine, zucchini, and ripe tomatoes, infused with aromatic Balkan spices.
Light Balkan-Style Burek with Spinach and Onion
A lighter, healthier twist on traditional Balkan burek, made with delicate pastry, fresh spinach, and caramelized onions for a nutritious and satisfying dish.
Herb-Grilled Trout with Balkan Vegetable Medley
A nutritious Balkan-inspired dish featuring fresh trout grilled with herbs and served alongside a vibrant mix of roasted peppers, zucchini, and eggplant for a balanced and delicious meal.