Grape Leaf Fatteh is one of the famous dishes in Eastern cuisine, combining the flavor of grape leaves stuffed with rice, spices, and delicious tomato sauce. This dish offers numerous health benefits, as grape leaves are rich in antioxidants and vitamin K, which supports bone health. Rice provides a good source of carbohydrates for energy, while tomatoes are rich in vitamin C, which boosts immune health. However, it's important to consume this dish in moderation as it contains rice and olive oil, making it calorie-dense. Overall, it is a healthy and tasty option at any time.

Ingredients:

• 20-30 fresh grape leaves
• 1 cup rice
• 1 finely chopped onion
• 1 chopped tomato
• 2 tablespoons olive oil
• 1 teaspoon minced garlic
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups tomato sauce or 3 mashed tomatoes
• 1 tablespoon lemon juice
• 1 cup vegetable broth or water

Preparation Method:

Prepare the grape leaves:

• If using fresh grape leaves, wash them well and cut off the tough ends. Then, blanch them in boiling water for 3-4 minutes until tender. If using canned grape leaves, wash them well to remove the salts.

Prepare the filling:

• In a large skillet, heat 1 tablespoon of olive oil and add the chopped onion, stirring until golden.
• Add the minced garlic and sauté for 1 minute, then add the chopped tomato and continue stirring until the ingredients are well combined.
• Add the rice to the mixture and stir to coat with the oil and salt. Add the spices (cumin, paprika, salt, and pepper) and mix well.

Stuffing the grape leaves:

• Place a grape leaf on a flat surface, then add a spoonful of the filling in the center (about 1 tablespoon of rice).
• Fold the sides of the leaf over the filling, then roll it tightly to form a small roll. Repeat this with the remaining grape leaves.

Prepare the sauce:

• In a large pot, heat 1 tablespoon of olive oil and add the tomato sauce or mashed tomatoes, then add the lemon juice and vegetable broth. Let it simmer for 10 minutes to blend the flavors.

Cooking the Grape Leaf Fatteh:

• Place the grape leaf rolls in a large pot and pour the sauce over them until completely covered. Place a heavy plate on top to keep them in place.
• Let it cook on low heat for 40-45 minutes until the rice is tender and has absorbed the flavors.

Serving:

• Serve the grape leaf fatteh hot with the tomato sauce and a slice of lemon, if desired.

Variations of Fillings:

You can vary the fillings used in grape leaf fattah to suit all tastes. Besides the traditional filling with rice, you can add minced meat or poultry, such as chicken or minced beef with spices, to give the dish a rich and delicious flavor. Adding vegetables like mushrooms or grated carrots can enhance the taste and nutritional value. Additionally, vegetarian fillings like chickpeas or fava beans could be a great option for vegetarians or those following a meat-free diet.

Tips for Garnishing and Serving:

Serving grape leaf fattah beautifully enhances the dining experience. You can garnish the dish with a few toasted nuts like pine nuts or almonds to add a crunchy flavor. Adding a little fresh mint leaves or lemon juice on top will enhance the taste and make the dish look more appealing. Grape leaf fattah can be served with a side of green salad or yogurt to provide a balanced taste and a healthy option alongside the main dish.

Tips for Beginners:

Rolling grape leaves may be confusing for some people at first. To ensure tight wrapping, place the filling in the center, fold the sides over the filling, and carefully roll the leaf while gently pressing. If you're using fresh grape leaves, make sure to blanch them well so they become flexible and easy to roll. To simplify the process, you can use canned grape leaves that don't require blanching; just wash them thoroughly to remove the salt.

Expanded Nutritional Value:

In addition to the benefits of grape leaves, including antioxidants and vitamin K, they also contain a good amount of fiber, which helps improve digestion. As for onions and garlic, they are both beneficial ingredients. Onions contain sulfur compounds that support heart health, while garlic contains allicin, which boosts immunity and combats bacteria and viruses.

Storage Possibilities:

You can store grape leaf fattah in the refrigerator for up to 3 days after preparing it. If you want to store it for a longer period, you can place it in the freezer. To freeze, it is best to cool it first, then store it in airtight containers. When reheating, you can use a microwave or heat it in a pot on low heat, adding a little broth or water to prevent the dish from drying out.

Frequently Asked Questions:

Can frozen grape leaves be used?
Yes, frozen grape leaves can be used, but they should be thoroughly thawed before use. When using frozen grape leaves, it is preferable to wash them well and ensure that any excess ice is removed to prevent the leaves from tearing during cooking.

How can the taste of grape leaf fattah be improved?
You can enhance the taste of grape leaf fattah by using additional spices like cinnamon or thyme. Adding a bit of yogurt on top when serving adds a rich flavor and a distinctive taste to the dish.

What are some other health benefits of grape leaves?
In addition to containing vitamin K, which supports bone health, grape leaves are also rich in fiber, which improves digestion and helps cleanse the intestines. They are also packed with antioxidants that fight free radicals and help prevent chronic diseases.

Can grape leaf fattah be made vegetarian?
Yes, grape leaf fattah can be made vegetarian by using only vegetables instead of meat or poultry. Vegetarian fillings like rice with chopped vegetables or fava beans can make the dish suitable for vegetarians.

Can the amount of olive oil be reduced?
Yes, you can reduce the amount of olive oil according to your preference. You can use moderate amounts of olive oil or replace it with another oil like avocado oil, which contains healthy fats.

Can grape leaf fattah be made healthier?
You can reduce the fat content in grape leaf fattah by using less olive oil or even omitting the oil completely. You can also use vegetable broth instead of oil to prepare the filling, making the dish healthier and lower in calories.

Nutritional Values and Benefits:

Grape Leaves (20-30 leaves):

• Calories: 40
• Carbohydrates: 9 g
• Protein: 1 g
• Fat: 0 g
• Sodium: 15 mg
• Vitamin K: 50 µg (60% of the Daily Value)
• Vitamin A: 1200 IU (24% of the Daily Value)

Nutritional Benefits:
Grape leaves are rich in antioxidants that fight free radicals. They also contain Vitamin K, which is important for bone health, and Vitamin A, which supports eye health.

Rice (1 cup):

• Calories: 200
• Carbohydrates: 45 g
• Protein: 4 g
• Fat: 1 g
• Sodium: 1 mg
• Vitamin B1 (Thiamine): 0.2 mg (15% of the Daily Value)

Nutritional Benefits:
Rice is a good source of carbohydrates, providing energy to the body. It also contains Vitamin B1, which aids in metabolism.

Olive Oil (2 tablespoons):

• Calories: 240
• Carbohydrates: 0 g
• Protein: 0 g
• Fat: 28 g
• Sodium: 0 mg
• Vitamin E: 2.4 mg (16% of the Daily Value)

Nutritional Benefits:
Olive oil is rich in healthy fats that support heart health and contains Vitamin E, an antioxidant.

Tomato Sauce (2 cups):

• Calories: 100
• Carbohydrates: 20 g
• Protein: 3 g
• Fat: 1 g
• Sodium: 360 mg
• Vitamin C: 30 mg (50% of the Daily Value)
• Vitamin A: 450 IU (10% of the Daily Value)

Nutritional Benefits:
Tomatoes are rich in Vitamin C, which boosts immunity, and contain lycopene, which supports heart health.

Lemon Juice (1 tablespoon):

• Calories: 4
• Carbohydrates: 1 g
• Protein: 0 g
• Fat: 0 g
• Sodium: 0 mg
• Vitamin C: 10 mg (15% of the Daily Value)

Nutritional Benefits:
Lemon juice is rich in Vitamin C, which enhances immunity and helps maintain skin health.