Eat to Live to 100: Recipes from the World's Longest Living Peoples

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Greek Dolmades

Dolmades, a traditional dish from Ikaria, Greece, feature tender grape leaves filled with a mixture of rice, fresh herbs, and sometimes legumes. This plant-based recipe showcases the simplicity and nutrient-rich ingredients central to the island's longevity-focused diet. These dolmades can be made ahead and served as an appetizer or light meal.

Ingredients (for about 20–25 dolmades):

• 20–25 grape leaves (jarred or fresh, rinsed and stems removed)
• 1 cup short-grain rice (e.g., Arborio)
• 1/4 cup cooked lentils or chickpeas, mashed (optional)
• 1 small onion, finely diced
• 2 green onions, sliced
• 2 tbsp fresh dill, chopped
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh mint, chopped
• 1/4 cup olive oil, divided
• Juice of 1 lemon (plus lemon slices for layering)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 cups vegetable broth

Instructions:

1. Heat 2 tbsp olive oil in a skillet over medium heat. Add the onion and green onions, sautéing until soft, about 3–4 min.
2. Stir in the rice and cook for 1–2 min. to coat in oil. Remove from heat and mix in the mashed legumes (if using), dill, parsley, mint, salt, and pepper. Set aside to cool slightly.
3. Lay a grape leaf shiny side down. Place 1 tsp of the filling near the stem end. Fold the bottom edge over the filling, tuck in the sides, and roll tightly into a small cylinder. Repeat with remaining leaves and filling.
4. Line the bottom of a large pot with leftover or torn grape leaves and a few lemon slices to prevent sticking. Arrange the dolmades seam side down in a snug, single layer. Add a second layer if needed.
5. Drizzle the remaining olive oil over the dolmades and pour in the lemon juice and vegetable broth. Place a heatproof plate or lid over the dolmades to keep them submerged.
6. Cover the pot and cook over low heat for 40–50 min. or until the rice is tender and the liquid is absorbed.
7. Let the dolmades cool to room temperature. Serve with lemon wedges and a drizzle of olive oil.