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Legume-Stuffed Grape Leaves Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Legume-Stuffed Grape Leaves Nutrition Facts
Selected: 100 g
137
KCAL / 100G
Carbs
18.4g
· 52%
Protein
5.2g
· 15%
Fat
5.1g
· 33%
Fiber
5.2g
Legume-Stuffed Grape Leaves Vitamins & Minerals
Vitamins
Folate
68µg · 17% DV
Vitamin K
19µg · 16% DV
B1
0.12mg · 10% DV
B6
0.15mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Sodium
420mg · 18% DV
Phosphorus
105mg · 15% DV
Iron
2mg · 11% DV
Legume-Stuffed Grape Leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Legume-Stuffed Grape Leaves Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Legume-Stuffed Grape Leaves Contain Allergens?
No known major allergens
Which Diets Is Legume-Stuffed Grape Leaves Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Legume-Stuffed Grape Leaves Fat Profile
SATURATED
0.7g
MONOUNSATURATED
3.15g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
Foods Similar to Legume-Stuffed Grape Leaves
Legume-Stuffed Grape Leaves — Frequently Asked Questions
Why do legume-stuffed grape leaves sometimes turn out tough or fall apart?
The leaves can stay tough if they are not blanched enough, while an overly dry filling or tightly packed rolls can cook unevenly. Arrange them snugly in the pot and simmer gently with enough liquid for a softer result.
How can I balance the sour taste of legume-stuffed grape leaves?
Grape leaves, especially brined ones, already have a tangy flavor that extra lemon can intensify. For a rounder taste, add lemon near the end of cooking and use aromatics such as onion, dill, or mild spices in the filling.
How do I reduce salt when using jarred grape leaves?
Rinse brined leaves thoroughly in cold water and soak them briefly if they taste very salty. Taste a leaf before seasoning the filling, since additional salt may not be needed.
What goes well with legume-stuffed grape leaves?
They pair well with a tomato salad, cucumber yogurt sauce, plant-based yogurt, or a lemony herb salad. Foods rich in vitamin C, such as peppers, parsley, and lemon, can support absorption of the iron found in legumes.
How do legume-stuffed grape leaves compare with meat-stuffed grape leaves?
Legume-filled versions get their texture and plant protein from ingredients such as lentils, chickpeas, or beans rather than meat. Meat-stuffed rolls tend to be richer and more savory, while legume versions often have a lighter flavor that highlights herbs and spices.
Are legume-stuffed grape leaves good before a workout?
They can work as a meal a few hours before exercise, especially with a light side dish. Because legumes and fiber may cause bloating for some people, avoid trying them immediately before intense training for the first time.
Can legume-stuffed grape leaves cause gas?
They can, particularly if you do not eat legumes regularly. Thorough cooking, gradually increasing portions, and eating slowly may make them easier to tolerate.
How long do cooked legume-stuffed grape leaves keep in the refrigerator?
Cool them within two hours of cooking and store them in a covered container in the refrigerator. They are generally best eaten within 3 to 4 days; reheat until hot throughout and avoid repeated reheating.
Can I freeze legume-stuffed grape leaves?
Yes. Freeze fully cooled, cooked rolls in an airtight container, ideally in portion-sized amounts. Defrost them in the refrigerator and reheat until the filling is hot all the way through.
Are legume-stuffed grape leaves hard to digest at night?
Eating them at night is not inherently a problem, but the legumes may worsen bloating or reflux in people with sensitive digestion. A smaller serving and finishing your meal well before lying down can be more comfortable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.