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Spinach Dolma with Date Sauce and Corn Kernels
Vegan dolmas made from spinach leaves with vegetable filling, date sauce and a garnish of corn kernels is a fruity variation of the oriental specialty.
For the sauce Soak the dates in water overnight at room temperature. The water should cover the dates. After soaking, drain the water.
Blend soaked dates with dried tomatoes, olive oil and lemon juice in a blender until smooth. Season with salt and pepper.
For the dolmas Wash the spinach leaves and let them drain. Wash the cauliflower and chop finely. Wash the red bell peppers and cut into strips.
Arranging and Serving First add the date sauce to the dried spinach leaves, then add the cauliflower, sweet peppers, corn kernels and cumin and roll them up.
Arrange the rolls on a plate, drizzle with a little olive oil and garnish with corn kernels. Serve the dolmas with date sauce as a dip.
Since olive oil is already included in the sauce, it is up to you whether you want to forego additional amounts or add more to the dolmas.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Vegan dolmas made from spinach leaves with vegetable filling, date sauce and a garnish of corn kernels is a fruity variation of the oriental specialty.
Spinach: Spinach is rich in vitamins (especially β-carotene, vitamin C), protein and minerals. Spinach does have a high iron content among vegetables, but the proportion is not exceptionally high. Despite the high oxalic acid content, consuming raw spinach in reasonable amounts is not harmful to health.
Dried tomatoes:When dried, tomatoes lose their moisture and thus deprive microorganisms of their livelihood, which means that the tomatoes last longer. The concentration of aromatic substances also increases, which is why dried tomatoes have a very intense taste.
Cauliflower: Cauliflower, which has been cultivated in Europe since the 16th century, is considered one of the most easily digestible brassicas. White cauliflower is the most popular of its kind, but it is also available in orange, purple and green. It has a high vitamin C content and is also rich in B and K vitamins. However, the cooking process means that cauliflower quickly loses many of its nutrients - around 25% is lost after just 5 minutes of cooking. In addition to eating it raw, gentler methods of preparation include steaming.
Tips
Recommended consumption of spinach: Spinach should not be kept at room temperature for long. Spinach contains a lot of nitrate, which bacteria convert into harmful nitrite. This can cause problems, especially in children, as it impairs the transport of oxygen in the body and the effects depend on both the amount consumed and body weight. There are also" freshness ",Spinach leaves packed in plastic bags. However, the industry has to treat them heavily to ensure they last longer, as germs multiply quickly under the plastic. Vitamins also last less than in really fresh spinach.
Store dates correctly: Dried dates last much longer than fresh dates. While fresh dates should be consumed within a few days, dried dates can be kept for up to a year. They should be stored in an airy, dry place at cool temperatures. A cellar is best for this.
Alternate preparation
Influence the sweetness of dates: Dates provide many nutrients and stimulate digestion due to their fiber. If you soak dates in water beforehand, they will be creamier when blended. They will also lose some of their sweetness if you do not use the soaking water, which means you can influence the sweetness. The Deglet Nour date variety is particularly sweet and has a honey-like taste. This makes it ideal for baking and preparing desserts, such as this raw chocolate cream with carob powder and avocado.
Types of dates: We have chosen Deglet Nour dates for this recipe. However, you can use any other type of date, e.g. Medjool dates.
