2 piece (medium) of Vegetable Rice-Stuffed Dolma (180 g) has 225 calories. That works out to 125 calories per 100 g. It contains 32 g of carbs, 4 g of protein, 9.7 g of fat and 4.5 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Vegetable Rice-Stuffed Dolma?

Vegetable rice-stuffed dolma is made by filling vegetables—often peppers, tomatoes, courgettes or aubergines—with rice seasoned with onion, herbs and spices, then cooking them with olive oil. It belongs to the varied stuffed-vegetable tradition of Turkish and wider eastern Mediterranean cooking, with recipes differing by region and household.

Usually served at room temperature or chilled, it works as a meze, part of a shared meal or a light main with salad. A squeeze of lemon brings out its savoury, gently sweet flavour. The rice provides most of its carbohydrate, while the vegetables contribute fibre; olive oil gives it a satisfying richness. For a lighter plate, pair a few pieces with fresh salad, or use more vegetables and less rice in the filling.

Vegetable Rice-Stuffed Dolma Nutrition Facts

Selected: 100 g

125

KCAL / 100G

Carbs

17.8g

· 6% DV

Protein

2.2g

· 4% DV

Fat

5.4g

· 7% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 55% · Protein 7% · Fat 38%

Vegetable Rice-Stuffed Dolma Vitamins & Minerals

Vitamins

Vitamin C

12.5mg · 14% DV

Vitamin K

15µg · 13% DV

0.16mg · 9% DV

0.09mg · 8% DV

Minerals

Sodium

270mg · 12% DV

Selenium

4.8µg · 9% DV

Phosphorus

62mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Vegetable Rice-Stuffed Dolma?

Nutrient density

High

62/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Vegetable Rice-Stuffed Dolma Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Vegetable Rice-Stuffed Dolma

To burn the 125 calories in 100 g:

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Vegetable Rice-Stuffed Dolma 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 Vegetable Rice-Stuffed Dolma Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Vegetable Rice-Stuffed Dolma 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

Vegetable Rice-Stuffed Dolma Fat Profile

SATURATED

0.75g

MONOUNSATURATED

3.55g

POLYUNSATURATED

0.58g

⚖️

Omega 6:3 ratio 10.4:1

Above the ideal 4:1 (10.4:1).

Compare Vegetable Rice-Stuffed Dolma

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Vegetable Rice-Stuffed Dolma vs Tomato107 kcal more per 100 g

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Vegetable Rice-Stuffed Dolma vs Mixed Green Salad107 kcal more per 100 g

→🫑vs🫑

Vegetable Rice-Stuffed Dolma vs Red Pepper94 kcal more per 100 g

→🫑vs🥄

Vegetable Rice-Stuffed Dolma vs Boiled Beetroot81 kcal more per 100 g

→

Foods Similar to Vegetable Rice-Stuffed Dolma

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Vegetable Rice-Stuffed Dolma

What vegetables are used in vegetable rice-stuffed dolma?

Vegetable rice-stuffed dolma is commonly made with bell peppers, zucchini, eggplant, and tomatoes. Choose vegetables of similar size so they cook evenly, and leave a little room above the filling because the rice expands as it cooks.

How do you make vegetable rice-stuffed dolma?

To make vegetable rice-stuffed dolma, fill hollowed vegetables with a rice mixture seasoned with onion, herbs, and spices, then simmer them in a covered pot with olive oil and water. Don’t pack the filling tightly; the rice needs room to expand.

Is vegetable rice-stuffed dolma served hot or cold?

Vegetable rice-stuffed dolma is usually served at room temperature or cold. Letting it rest after cooking helps the rice settle and makes the vegetables less likely to fall apart when you serve them.

What is the difference between vegetable rice-stuffed dolma and stuffed peppers?

Vegetable rice-stuffed dolma is a broader dish: peppers may be stuffed, but so can zucchini, eggplant, and tomatoes. “Stuffed peppers” refers specifically to peppers, while dolma commonly describes a range of stuffed vegetables in Turkish and neighboring cuisines.

What do you serve with vegetable rice-stuffed dolma?

Serve vegetable rice-stuffed dolma with a crisp salad, plain yogurt, or a lemony side. Since the dolma already contains rice and vegetables, a lighter accompaniment works well; use salad instead of yogurt for a fully plant-based meal.

Can vegetable rice-stuffed dolma be made ahead?

Yes, vegetable rice-stuffed dolma can be cooked a day ahead and refrigerated. The flavors settle as it rests, and it is often served at room temperature. If preparing the filling in advance, keep it chilled until you are ready to cook.

How long does vegetable rice-stuffed dolma last in the fridge?

Vegetable rice-stuffed dolma keeps for about 3 days in the refrigerator when cooled promptly and stored in a covered container. Avoid leaving it at room temperature for extended periods, and take out only the portion you plan to serve.

Can you freeze vegetable rice-stuffed dolma?

Yes, you can freeze vegetable rice-stuffed dolma, though the vegetables may soften and lose their shape after thawing. Cool it completely, pack it in airtight portions, and thaw it in the refrigerator before serving.

Why is the rice in vegetable rice-stuffed dolma still hard?

The rice in vegetable rice-stuffed dolma may stay hard if it has not absorbed enough liquid or had enough time to cook. Keep the pot covered, add sufficient hot water, and simmer gently until the rice is tender.

Can you use brown rice in vegetable rice-stuffed dolma?

Yes, brown rice can be used in vegetable rice-stuffed dolma, but it takes longer to soften than white rice. Partially cook it before stuffing, or allow extra cooking time and liquid so the vegetables do not become overcooked while the rice finishes.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026