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Dolma ya Algeria
All Foods • Africa
About Algerian Dolma
Tomatoes, zucchini and peppers stuffed with spiced meat-rice and simmered in tomato sauce.
How to Make Algerian Dolma (Traditional & Healthy Version)
Algerian Dolma is a celebrated main dish in North African cuisine, renowned for its delicate blend of vegetables and savory meat stuffing. Originating from Algeria, Dolma showcases the region's love for fresh produce, aromatic herbs, and healthy cooking methods. Dolma typically refers to stuffed vegetables, with zucchini, potatoes, or peppers filled with minced meat and spices, then gently simmered in a tomato-based sauce. The dish is a staple at family gatherings and festive occasions, reflecting Algeria's communal dining traditions and the importance of sharing wholesome food. The flavors are rich yet balanced, combining the earthy taste of vegetables with the subtle warmth of cinnamon and coriander, all brought together in a light sauce. It's an excellent choice for health-conscious eaters, offering protein and fiber without excess calories. Algerian Dolma is not only satisfying but also easily adaptable, making it popular across North Africa and beyond. Its nutritional profile and authentic taste make it a perfect addition to any international menu, especially for those seeking healthy African recipes.
Ingredients(for 1 stuffed vegetable per person, typical Algerian portion)
- 2 medium Zucchini (Courgette)
- 120g Lean ground beef (Minced meat)
- 1 small Onion (Finely chopped)
- 1/4 cup Cooked rice (Optional for stuffing) - optional
- 2 tbsp Fresh parsley (Chopped)
- 1/4 tsp Ground cinnamon
- 1/4 tsp Ground coriander
- 1 tbsp Tomato paste
- 1 tsp Olive oil
- to taste Salt and pepper
- 1 cup Water (For simmering)
Instructions
- 1
Wash and hollow out the zucchini, reserving the flesh for later. Slice off the tops and scoop out the centers, keeping the walls thick enough to hold the stuffing.
5 minutes
Use a spoon or melon baller for precise hollowing.
- 2
Mix the ground beef, chopped onion, parsley, cinnamon, coriander, and reserved zucchini flesh. If desired, add cooked rice for extra texture. Season with salt and pepper.
5 minutes
Don’t overmix the filling to keep it tender.
- 3
Stuff each zucchini with the meat mixture, pressing gently to fill but not overpacking.
3 minutes
Leave a small gap at the top to allow the filling to expand.
- 4
Heat olive oil in a pan. Add tomato paste and cook for 1 minute until fragrant, then pour in water and stir to make a light sauce.
2 minutes
Let the tomato paste caramelize slightly for deeper flavor.
Why This Dish is Healthy
This recipe uses lean meat and minimal oil, reducing saturated fat and calories. The natural flavors of herbs and spices replace excess salt and fat, making it a heart-friendly choice. High protein and fiber content help with satiety and weight management, while the dish’s nutrient-dense vegetables contribute to overall health. Algerian Dolma is ideal for anyone seeking a wholesome, filling meal without compromising on taste or nutrition.
Algerian Dolma provides a balanced mix of protein, fiber, and essential minerals. The lean ground beef delivers high-quality protein for muscle repair, while zucchini offers vitamins A and C, folate, and potassium. Olive oil adds heart-healthy fats, and the herbs and spices are rich in antioxidants. With only 135 calories per serving, this dish fits perfectly into calorie-conscious diets. The inclusion of vegetables supports digestive health, and the moderate use of rice keeps carbohydrate intake in check.
Pro Tips
- 💡Tip 1: Choose firm, fresh zucchini for easy stuffing and best texture.
- 💡Tip 2: Make the filling ahead to deepen flavors and simplify meal prep.
- 💡Tip 3: Garnish with fresh herbs for an aromatic finish.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet with a splash of water to maintain moisture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 135.0 kcal |
| Protein | 7.0 g |
| Carbohydrates | 14.0 g |
| Total Fat | 6.0 g |
| Fiber | 3.0 g |
| Sugars | 2.6 g |
| Sodium | 320.0 mg |
| Potassium | 270.0 mg |
| Cholesterol | 22.0 mg |
| Vitamin A | 210.0 IU |
| Vitamin C | 8.0 mg |
| Calcium | 55.0 mg |
| Iron | 1.4 mg |
| Magnesium | 20.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 85.0 mg |
| Vitamin D | 0.5 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.3 µg |
| Folate | 18.0 µg |
