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.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada 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)
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Instruções
- 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.
Informações Nutricionais
Porque esta receita
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.
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