Discover how to make Kousa Mahshi, a traditional Middle Eastern dish featuring tender zucchini stuffed with a savory mix of rice and ground meat. Simmered to perfection in a rich tomato-based sauce, this flavorful recipe is a family favorite and a great addition to your dinner rotation. Follow our step-by-step guide to create this hearty, comforting dish with ease.

Ingredients:

- 6 medium zucchinis

- 1 cup long-grain rice

- 1/2 pound ground beef or lamb

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1/2 cup fresh parsley, chopped

- 1 teaspoon ground cumin

- 1/2 teaspoon ground cinnamon

- 1/4 teaspoon ground black pepper

- 1/2 teaspoon salt

- 2 cups tomato sauce

- 2 tablespoons olive oil

- 1 cup water

- 1 tablespoon tomato paste (optional, for richer sauce)

- Lemon slices, for garnish (optional)

Instructions:

Prepare the Zucchini:

  - Wash the zucchinis and cut off the ends. Use a corer or a small spoon to carefully hollow out the centers, leaving about 1/4-inch thick walls. Set aside.

Make the Filling:

  - In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until softened and translucent, about 3-4 minutes.

  - Add the ground meat to the skillet and cook until browned, breaking it up with a spoon.

  - Stir in the rice, parsley, cumin, cinnamon, black pepper, and salt. Cook for an additional 2 minutes, then remove from heat.

Stuff the Zucchini:

  - Gently stuff each zucchini with the meat and rice mixture. Be careful not to overstuff, as the rice will expand during cooking.

Prepare the Sauce:

  - In a large pot, combine the tomato sauce, water, and tomato paste (if using). Bring to a simmer over medium heat.

Cook the Stuffed Zucchini:

  - Carefully place the stuffed zucchinis into the simmering tomato sauce. Cover the pot and cook on low heat for about 30-40 minutes, or until the zucchinis are tender and the rice is fully cooked.

Serve:

  - Once cooked, remove the zucchinis from the sauce and place them on a serving dish. Spoon some of the tomato sauce over the top. Garnish with lemon slices if desired. Serve warm.

Enjoy your homemade Kousa Mahshi as a comforting and delicious meal!

Nutritional Values

For the Stuffed Zucchinis:

Zucchinis (6 medium, ~600g)

- Calories: ~17

- Protein: ~1.2g

- Fat: ~0.3g

- Carbohydrates: ~3.1g

- Fiber: ~1g

Benefits:

- Low in calories and high in water content.

- Provides vitamins C and A, potassium, and antioxidants.

- Supports hydration and digestive health.

Long-Grain Rice (1 cup, ~200g)

- Calories: ~365

- Protein: ~7g

- Fat: ~0.6g

- Carbohydrates: ~80g

- Fiber: ~1g

Benefits:

- Provides a good source of carbohydrates for energy.

- Can be a part of a balanced diet, offering some protein and minimal fat.

Ground Beef or Lamb (1/2 pound, ~225g)

- Calories: ~250

- Protein: ~25g

- Fat: ~20g

- Carbohydrates: ~0g

Nutritional Values (per 100g, lamb):

- Calories: ~250

- Protein: ~25g

- Fat: ~20g

- Carbohydrates: ~0g

Benefits:

- Rich in protein for muscle growth and repair.

- Provides essential nutrients like iron, zinc, and vitamin B12.

Onion (1 large, ~150g)

- Calories: ~40

- Protein: ~1g

- Fat: ~0.1g

- Carbohydrates: ~9g

- Fiber: ~1.7g

Benefits:

- Adds flavor and contains antioxidants.

- May support heart health and have anti-inflammatory properties.

Garlic (2 cloves, ~6g)

- Calories: ~149

- Protein: ~6g

- Fat: ~0.5g

- Carbohydrates: ~33g

Benefits:

- Adds flavor and may have health benefits such as anti-inflammatory and immune-boosting properties.

Fresh Parsley (1/2 cup, ~30g)

- Calories: ~36

- Protein: ~3g

- Fat: ~0.8g

- Carbohydrates: ~6g

- Fiber: ~3.3g

Benefits:

- Rich in vitamins A, C, and K.

- Provides antioxidants and supports digestion.

Ground Cumin (1 teaspoon)

- Calories: ~375

- Protein: ~17g

- Fat: ~22g

- Carbohydrates: ~44g

Benefits:

- Adds a warm, earthy flavor.

- May aid digestion and provide antioxidants.

Ground Cinnamon (1/2 teaspoon)

- Calories: ~247

- Protein: ~4g

- Fat: ~1g

- Carbohydrates: ~81g

Benefits:

- Adds a sweet, warm flavor.

- Contains antioxidants and may have anti-inflammatory effects.

Ground Black Pepper (1/4 teaspoon)

- Calories: ~255

- Protein: ~10g

- Fat: ~3.3g

- Carbohydrates: ~64g

Benefits:

- Adds spice and may have digestive benefits.

- Contains piperine, which can enhance the absorption of nutrients.

Salt (1/2 teaspoon)

- Calories: ~0

- Protein: ~0g

- Fat: ~0g

- Carbohydrates: ~0g

Benefits:

- Enhances flavor; use in moderation to avoid excessive sodium intake.

Tomato Sauce (2 cups, ~480ml)

- Calories: ~29

- Protein: ~1g

- Fat: ~0.2g

- Carbohydrates: ~6g

- Fiber: ~1.5g

Benefits:

- Provides vitamins A and C, potassium, and antioxidants.

- Supports immune function and heart health.

Olive Oil (2 tablespoons, ~30ml)

- Calories: ~884

- Protein: ~0g

- Fat: ~100g

- Carbohydrates: ~0g

Benefits:

- Provides healthy monounsaturated fats.

- Rich in antioxidants and may support heart health.

Water (1 cup, ~240ml)

- Calories: ~0

- Protein: ~0g

- Fat: ~0g

- Carbohydrates: ~0g

Benefits:

- Hydrates and helps in cooking the ingredients.

Tomato Paste (1 tablespoon, optional)

- Calories: ~82

- Protein: ~4g

- Fat: ~0.5g

- Carbohydrates: ~19g

Benefits:

- Adds a concentrated tomato flavor.

- Provides additional nutrients like lycopene and vitamins.

Lemon Slices (optional, for garnish)

- Calories: ~29

- Protein: ~1g

- Fat: ~0.3g

- Carbohydrates: ~9g

- Fiber: ~2.8g

Benefits:

- Adds a fresh, tangy flavor.

- Provides vitamin C and antioxidants.

These ingredients come together to create a flavorful and nutritious dish. Enjoy your cooking!