Embark on a gastronomic journey through the vibrant flavors of Eritrea with "Mahshie." This traditional Eritrean dish offers a delightful fusion of aromatic spices, hearty vegetables, and succulent meats, all enveloped in a rich, savory sauce. Join us as we delve into the cultural significance of Mahshie, tracing its roots through Eritrea's diverse culinary heritage. From bustling markets to cozy family kitchens, discover the secrets behind this beloved dish and learn how it brings people together in celebration and joy. Whether you're a seasoned food enthusiast or an adventurous culinary explorer, Mahshie promises an unforgettable taste experience that will tantalize your senses and leave you craving for more.

Here's a recipe for Eritrean Mahshie, a delicious dish featuring stuffed vegetables such as tomatoes, peppers, or eggplants, filled with a tantalizing mixture of rice, meat, and spices:

Ingredients:

For the stuffing:

• 1 cup long-grain rice (such as basmati)
• 250g ground beef or lamb
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon paprika
• Salt and black pepper to taste
• 2 tablespoons olive oil

For the vegetables:

• 4 large tomatoes
• 4 bell peppers (any color)
• 2 small eggplants

For the sauce:

• 2 tablespoons tomato paste
• 1 cup water or beef broth
• Salt and black pepper to taste
• Fresh parsley or cilantro, chopped (for garnish)

Instructions:

Prepare the vegetables: Wash the tomatoes, bell peppers, and eggplants. Cut the tops off the tomatoes and peppers and scoop out the seeds and membranes, creating a hollow cavity. Cut the eggplants in half lengthwise and scoop out the flesh, leaving about a 1/4-inch shell. Set aside.

Make the stuffing: Rinse the rice under cold water until the water runs clear. In a bowl, mix together the ground meat, chopped onion, minced garlic, ground cumin, ground coriander, paprika, salt, and black pepper. Add the rinsed rice to the mixture and combine well.

Stuff the vegetables:Fill each hollowed-out tomato, bell pepper, and eggplant half with the prepared stuffing mixture, pressing down gently to pack it in. Leave a little space at the top as the rice will expand during cooking. Place the stuffed vegetables in a deep baking dish or casserole dish.

Prepare the sauce:In a small bowl, mix together the tomato paste and water (or beef broth) until well combined. Season with salt and black pepper to taste. Pour the sauce over the stuffed vegetables in the baking dish.

Cooking:Cover the baking dish with foil and bake in a preheated oven at 350°F (180°C) for about 45-50 minutes, or until the vegetables are tender and the rice is cooked through.

Serve:Once cooked, remove the foil from the baking dish. Garnish the stuffed vegetables with chopped parsley or cilantro. Serve hot, either as a main dish or as part of a larger Eritrean meal. Enjoy the delicious flavors of Eritrean Mahshie!

This recipe serves 4 people as a main dish. Adjust the quantities according to your preferences.

Nutritional Values:

Here are the approximate nutritional values for the main ingredients used in the Eritrean Mahshie recipe:

Long-grain rice (1 cup, cooked):

• Calories: 205
• Carbohydrates: 45g
• Protein: 4g
• Fat: 0.4g
• Fiber: 0.6g

benefits:

• Provides carbohydrates for energy.
• Contains small amounts of protein.
• Low in fat and cholesterol-free.
• Contains some essential vitamins and minerals like B vitamins and manganese.

Ground beef (250g):

• Calories: 612
• Protein: 49g
• Fat: 45g
• Saturated Fat: 18g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Excellent source of protein, which is essential for muscle growth and repair.
• Contains various vitamins and minerals, including iron, zinc, and B vitamins.
• Provides a significant amount of saturated fat, so moderation is key for heart health.

Onion (1 medium):

• Calories: 44
• Carbohydrates: 10g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:

• Rich in antioxidants, such as quercetin, which may have anti-inflammatory properties.
• Contains prebiotic fibers that promote gut health.
• Provides vitamin C, which supports immune function, and other vitamins and minerals like potassium and folate.

Garlic (2 cloves):

• Calories: 8
• Carbohydrates: 2g
• Protein: 0.4g
• Fat: 0g
• Fiber: 0.1g

benefits:

• Contains compounds like allicin, which have potential health benefits, including antibacterial and antiviral properties.
• May help lower blood pressure and improve cholesterol levels.
• Contains antioxidants that may reduce the risk of certain chronic diseases.

Tomato paste (2 tablespoons):

• Calories: 30
• Carbohydrates: 7g
• Protein: 2g
• Fat: 0g
• Fiber: 2g

benefits:

• Concentrated source of lycopene, a powerful antioxidant linked to various health benefits, including reduced risk of heart disease and certain cancers.
• Contains vitamins A, C, and K, as well as potassium and other minerals.
• May help support skin health and protect against sun damage.

Tomatoes (4 large):

• Calories: 96
• Carbohydrates: 22g
• Protein: 4g
• Fat: 1g
• Fiber: 7g

benefits:

• Rich in vitamins C and K, as well as potassium and folate.
• Contains antioxidants like lycopene, which may reduce the risk of certain cancers and support heart health.
• Provides hydration and dietary fiber, which are beneficial for digestion and overall health.

Bell peppers (4 medium):

• Calories: 100
• Carbohydrates: 24g
• Protein: 4g
• Fat: 1g
• Fiber: 8g

benefits:

• Excellent source of vitamin C, which supports immune function and collagen production.
• Contains antioxidants like beta-carotene, which may protect against chronic diseases.
• Low in calories and high in fiber, making them a nutritious addition to any diet.

Eggplants (2 small):

• Calories: 122
• Carbohydrates: 28g
• Protein: 4g
• Fat: 1g
• Fiber: 14g

benefits:

• Rich in antioxidants, including nasunin, which may protect cells from damage and reduce inflammation.
• Contains fiber, which supports digestive health and helps regulate blood sugar levels.
• Provides vitamins and minerals like vitamin K, potassium, and manganese, which are essential for overall health.

Please note that these values are approximate and can vary based on factors such as cooking methods and specific ingredients used. Additionally, the values provided are for raw ingredients unless otherwise specified. Adjustments may be needed based on specific dietary requirements or preferences.