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.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 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)
Instructions
- 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.
Nutrition Information
Why this recipe
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.
Frequently Asked Questions
Similar Recipes
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.
Light Balkan-Style Potato Uljevak
A wholesome twist on the traditional Balkan uljevak, this recipe uses grated potatoes as the base to create a light, oven-baked dish that’s nourishing, hearty, and full of natural flavors.
Grilled Balkan Vegetable and Chickpea Bowl
A fresh and nutritious Balkan-inspired dish featuring grilled seasonal vegetables, protein-rich chickpeas, and a zesty lemon-herb dressing. This recipe is light, balanced, and perfect for a wholesome meal.
Healthy Sataraš (Balkan Vegetable Stew)
A light and flavorful Balkan-inspired vegetable stew made with bell peppers, tomatoes, onions, and garlic, gently simmered with olive oil and herbs for a nutritious and comforting dish.
Healthy Balkan Vegetable and Chickpea Stew
A hearty and nutritious Balkan-inspired vegetable and chickpea stew, rich in plant-based protein, fiber, and Mediterranean flavors. Perfect for a balanced family meal.
Grilled Chicken with Balkan Roasted Vegetables
A wholesome and flavorful Balkan-inspired dish featuring tender grilled chicken paired with roasted seasonal vegetables, seasoned with garlic, olive oil, and fresh herbs.