On
Dolma with meat (Iranian stuffed capsicums)
| Preparation time | Cooking time | Fruit & vegetable serves | Cost |
|---|---|---|---|
| 40 mins* | 65 mins* | 2 serves per person | $4 per person |
*Cooking times are based on 4 serves. You may need to cook for less time for 2 people; more time for 6 people.
Ingredients
| Ingredient list | for 2 people | for 4 people | for 6 people |
|---|---|---|---|
| Capsicums | 2-3 | 4-5 | 6-7 |
| Fresh flat leaf parsley | ½ bunch | 1 bunch | 1½ bunch |
| Fresh dill | ½ bunch | 1 bunch | 1½ bunch |
| Fresh herbs (chopped) or dried chives, mint and/or tarragon | 2-3 tbsp fresh or 2-3 tsp dried |
4-5 tbsp fresh or 4-5 tsp dried |
6-7 tbsp fresh or 6-7 tsp dried |
| Olive or vegetable oil | 1 tbsp | 2 tbsp | 3 tbsp |
| Brown onion, finely chopped | ½ | 1 | 1½ |
| Minced meat (lamb or lean beef) | 50g | 100g | 150g |
| Ground black pepper | Pinch | ¼ tsp | ½ tsp |
| Salt-reduced tomato paste | 1 tbsp | 1½ tbsp | 2 tbsp |
| Crushed walnuts (optional) | 2 tsp | 1 tbsp | 1½ tbsp |
| Yellow split peas, rinsed | 2 tbsp | ¼ cup | ½ cup |
| Basmati rice, uncooked | ½ cup | 1 cup | 1½ cups |
| Grated tomato or canned crushed tomatoes | 1 fresh or 200g can | 2 fresh or 400g can | 3 fresh or 1½ x 400g can |
| Water | 1 cup | 2 cups | 3 cups |
| Fresh lemon or lime, juiced or dried black limes (see tips) | ½ | 1-2 | 2-3 |
Equipment
Mixing bowl, colander or strainer, measuring spoons and cups, grater or can opener (for tomatoes), wooden spoon, chopping board, knife, slotted serving spoon and tongs. For the stovetop and oven you will need 1-2 large saucepans or a frypan with a lid/aluminium foil and a baking tray and oven mitts.
Steps
- Preheat the oven to 180°C (350°F/Gas mark 4) if you are baking your capsicums instead of using the stovetop method.
- Cut the tops off the capsicums in a circle to make a lid. Scrape out the seeds and pith very carefully. Avoid making any cuts or holes in the body of the capsicum. Put the lids back on each capsicum and leave aside
- Rinse the yellow split peas and rice until the water runs clear. Set aside. Rinse fresh herbs (if using) well in water. Wrap in a clean tea towel or paper towel to dry and chop finely
- Heat oil in a saucepan or frypan over medium to high heat. Brown the onions and mince. Add the tomato paste, herbs and pepper, cook for further 1 to 3 minutes and set aside
- In a mixing bowl, combine cooked onion, herb and mince mix, split peas, rice and walnuts (if using). Season to your taste. Then fill the capsicums one by one and put their own lids back on
- Combine the tomatoes and lemon juice in the baking tray or saucepan(s). Now put the capsicums tightly next to each other in the tomato mix. Pour the water over the capsicums and into the tomato mix
- Baking in the oven: Add an extra 4cm of water to the baking tray. Bake for 40 to 45 minutes in the preheated oven until the capsicums’ skins are soft
or - Cooking on the stovetop: For 4 to 6 people, you will need to split the capsicums and tomato mix between 2 large saucepans. Bring the saucepan(s) to the boil on high heat, then reduce heat to medium and simmer for 45 to 55 minutes, depending on the size of the capsicums
- Carefully lift the capsicums with a slotted serving spoon and tongs and serve. They will be hot!
Tips
- Dried limes are also called black limes, limoo amani, noomi basra or loomi. They are actually light-tan to dark brown in colour. You can find them in shops that stock Persian or Indian foods or online from specialty herb and spice providers
- This can be baked in the oven or cooked on a stovetop, as a vegetarian dish or with a little mince
- Capsicums are in season in summer and autumn. Green capsicums are usually cheaper than the sweeter red and yellow capsicums. You can stuff capsicums horizontally and cook laying the halves down – this is more Greek style but can be easier to handle if you are new to cooking
- If you like the recipe, you can break up the stuffing into small amounts and freeze to save time next time you want to make. Defrost in the microwave or a day before in the fridge
- The meat option shows how a small amount of meat can go a long way. Check first with your local butcher if you need the meat to be halal
- Choose your fresh herb selection with what’s abundant in-home gardens and cheap and easy to find at the shops.
- Herbs, spices and legumes are usually cheaper in Asian and Indian grocers
Acknowledgements: Thank you to Afsaneh Saboori from the NSW Refugee Health Service for sharing these dolme recipes with us, and to our recipe road testers’ suggestions.