Low Iodine Dolmades (Stuffed Grape Leaves)
Dolmades are one of those dishes that feel like a labor of love — and the result absolutely delivers. Each little parcel is packed with herbed rice, toasted pine nuts, and sweet dried currants, all wrapped in a tender grape leaf and brightened with fresh lemon. The filling gets its warmth from cinnamon and allspice, and the fresh parsley, dill, and mint make every bite feel alive and aromatic. For anyone navigating a low-iodine approach, this recipe is a genuinely satisfying find. The filling is built entirely from plant-based, whole-food ingredients — no seafood, no dairy in the roll itself, and no iodized salt required (just swap in non-iodized salt and you're set). The simmering liquid is simply olive oil, water, and fresh lemon juice, keeping everything clean and straightforward. Rinsing and soaking the grape leaves before rolling is a small step that makes a big difference, drawing out excess brine and keeping the sodium in check. Serve them warm or at room temperature with lemon wedges, and skip the yogurt or tzatziki if you're being strict — they're honestly wonderful on their own.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
6 servings
- 1 jar (16 oz) grape leaves in brine
Ingredient noteChoose salt that is explicitly listed as non-iodized or varieties like Kosher, Himalayan pink salt or coarse salt which are naturally low in iodine.
- ½ cup extra-virgin olive oil, divided
For the filling
- 1 medium yellow onion, finely diced
- 1 cup long-grain white rice, uncooked
- ⅓ cup pine nuts
- ⅓ cup dried currants
- ¼ cup fresh flat-leaf parsley, finely chopped
- 2 tbsp fresh dill, finely chopped
- 2 tbsp fresh mint, finely chopped
- ½ tsp ground cinnamon
- ¼ tsp ground allspice
- ½ tsp salt
- ¼ tsp black pepper
- ½ cup water
For simmering
- 1 ½ cups water
- ⅓ cup fresh lemon juice (from about 2 lemons)
For serving
- lemon wedges, for serving (optional)
- plain yogurt or tzatziki, for serving (optional)
Can be omittedplain yogurt
Instructions
- 1
Rinse the grape leaves under cold running water, gently separating them, then soak in a large bowl of cold water for 20 minutes to reduce their saltiness. Drain and pat dry. Trim any tough stems flush with the base of each leaf.
- 2
Heat 3 tbsp of the olive oil in a medium saucepan over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 6–7 minutes.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!