AI-generated photo.
Iraqi · Iraq
Iraqi dolma
Also called دولمة
Iraqi dolma, a dish from Iraq (دولمة).
Pai editors’ mark 4 / 5
Plan, list, and collections
Iraqi dolma is cooked in Iraq as its own dish. Pack cabbage rolls tightly and simmer them in lemon and tomato so they hold together. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
82
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 24%
- Carbs 53%
- Fat 23%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 30.5 g of protein in the serving.
Watch · Low sodium
About 485 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry jasmine rice274 kcal
- Lamb leg142 kcal
- Olive oil62 kcal
- Green cabbage21 kcal
- Tomato paste11 kcal
- Lemon juice2 kcal
Glycemic load
Estimated glycemic load for this count: 49.8. The bands come from the ingredient table.
Portion
One serving, as written, is about 514 kcal.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 386 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 514 kcal | 26% |
| Protein | 30.5 g | 61% |
| Carbohydrate | 68.7 g | 25% |
| Fiber | 3.9 g | 14% |
| Total sugars | 4.2 g | 8% |
| Fat | 13 g | 17% |
| Saturated fat | 2.8 g | 14% |
| Cholesterol | 74 mg | 25% |
| Sodium | 485 mg | 21% |
| Potassium | 790 mg | 17% |
| Calcium | 80 mg | 6% |
| Iron | 5.9 mg | 33% |
| Magnesium | 65 mg | 15% |
| Zinc | 4.6 mg | 42% |
| Vitamin A | 38 mcg | 4% |
| Vitamin C | 41.4 mg | 46% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E · estimate | 2 mg | 13% |
| Vitamin K · estimate | 120 mcg | 100% |
| Thiamin (B1) | 0.6 mg | 53% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin (B3) | 9.1 mg | 57% |
| Vitamin B6 · estimate | 0.4 mg | 24% |
| Folate · estimate | 220 mcg | 55% |
| Vitamin B12 | 1.9 mcg | 77% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Protein is high enough to make the meal satisfying.
- Much of the energy comes from a fast starch such as white rice, white flour, or sugar.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Green cabbage0.5 head300 g
Dry jasmine rice1.5 cups300 g
Lamb leg1 lb450 g
Tomato paste3 tbsp50 g
Lemon juice3 tbsp40 ml
Flat-leaf parsley0.5 cup15 g
Ground cinnamon1 tsp2 g
Olive oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set a heavy pot over medium heat. For Iraqi dolma, start here: pack cabbage rolls tightly and simmer them in lemon and tomato so they hold together.
AI-generated photo.
2Pack cabbage rolls tightly and simmer them in lemon and tomato so they hold together.
Cook 60 min
AI-generated photo.
3The liquid should be quiet and the center tender. Stop when this is true of Iraqi dolma: Pack cabbage rolls tightly and simmer them in lemon and tomato so they hold together.
AI-generated photo.
4Ladle it into warm bowls. Iraqi dolma is eaten in Iraq as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Iraqi dolma is done when the thickest piece is tender and the liquid is quiet, not at a hard boil.
If it goes wrong
- Iraqi dolma looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Iraqi dolma spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Iraqi dolma, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Iraqi dolma is cooked by simmer in Iraq. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook meat, poultry, and eggs through. Use pasteurized dairy if the recipe includes it. There is no alcohol in the required list.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.