Indulge in the tantalizing flavors of Jordanian cuisine with Jordan Mashi, a dish that boasts a symphony of textures and tastes. Fresh vegetables like zucchini, eggplant, and bell peppers serve as the perfect vessel for a delectable filling of rice, savory meats, and aromatic spices. Slow-cooked in a rich, tomato-based sauce, each bite of these stuffed delights unveils a burst of Middle Eastern flavors that will transport you to the bustling streets of Jordan. Whether enjoyed as a hearty main course or a satisfying side dish, Jordan Mashi promises a culinary journey that's both comforting and unforgettable.

Ingredients:

For the stuffed vegetables:

 - 3 large zucchinis

 - 2 medium eggplants

 - 3 bell peppers (any color)

 - 1 cup long-grain rice, rinsed

 - 300 grams ground beef or lamb

 - 1 onion, finely chopped

 - 2 cloves garlic, minced

 - 2 tomatoes, finely chopped

 - 2 tablespoons tomato paste

 - 1 teaspoon ground allspice

 - 1 teaspoon ground cinnamon

 - 1/2 teaspoon ground cumin

 - Salt and pepper to taste

 - Olive oil for cooking

For the tomato-based sauce:

 - 2 cups tomato puree or crushed tomatoes

 - 1 cup water or beef broth

 - 2 cloves garlic, minced

 - 1 tablespoon olive oil

 - Salt and pepper to taste

Instructions:

1- Prepare the vegetables: Cut the zucchinis in half lengthwise and scoop out the flesh, leaving about 1/4 inch thick shells. Cut the eggplants in half lengthwise and scoop out the flesh, leaving about 1/2 inch thick shells. Cut the tops off the bell peppers and remove the seeds and membranes.

2- In a large bowl, combine the rinsed rice, ground meat, chopped onion, minced garlic, chopped tomatoes, tomato paste, allspice, cinnamon, cumin, salt, and pepper. Mix well until evenly combined.

3- Stuff the hollowed-out vegetables with the rice and meat mixture, pressing it in firmly.

4- Heat some olive oil in a large skillet or Dutch oven over medium heat. Place the stuffed vegetables in the skillet, arranging them in a single layer.

5- In a separate bowl, mix together the tomato puree (or crushed tomatoes), water (or beef broth), minced garlic, olive oil, salt, and pepper. Pour the tomato mixture over the stuffed vegetables in the skillet.

6- Cover the skillet and simmer the stuffed vegetables over low heat for about 45-50 minutes, or until the rice is cooked and the vegetables are tender.

7- Occasionally spoon some of the tomato sauce over the stuffed vegetables while they cook to keep them moist.

8- Once cooked, remove the skillet from the heat and let the stuffed vegetables rest for a few minutes before serving.

9- Serve the Jordanian Mashi hot, garnished with fresh herbs like parsley or mint if desired. Enjoy!

This dish is traditionally served with yogurt on the side and some Arabic bread to soak up the delicious tomato sauce.

Nutritional Values :

Here’s the nutritional breakdown and benefits for the ingredients in your stuffed vegetables recipe:

Zucchinis (3 large):

  - Calories: Approximately 75

  - Fat: 0.5 grams

  - Carbohydrates: 15 grams

  - Protein: 3 grams

Benefits: Low in calories, high in water and fiber. Provides vitamins C and A, and supports hydration and digestion.

Eggplants (2 medium):

  - Calories: Approximately 70

  - Fat: 0.5 grams

  - Carbohydrates: 17 grams

  - Protein: 2 grams

Benefits: Contains antioxidants like nasunin, supports heart health, and aids digestion.

Bell Peppers (3):

  - Calories: Approximately 90

  - Fat: 0.5 grams

  - Carbohydrates: 22 grams

  - Protein: 3 grams

Benefits: Rich in vitamins A and C, antioxidants, and fiber. Supports immune function and eye health.

Long-Grain Rice (1 cup):

  - Calories: Approximately 200

  - Fat: 0.4 grams

  - Carbohydrates: 45 grams

  - Protein: 4 grams

Benefits: Provides energy through carbohydrates, and offers some protein and minimal fat.

Ground Beef (300 grams):

  - Calories: Approximately 750

  - Fat: 60 grams

  - Carbohydrates: 0 grams

  - Protein: 50 grams

Benefits: Provides high-quality protein, iron, and B vitamins. Supports muscle growth and overall health.

Ground Lamb (300 grams):

  - Calories: Approximately 750

  - Fat: 70 grams

  - Carbohydrates: 0 grams

  - Protein: 50 grams

Benefits: Rich in protein, iron, zinc, and vitamin B12. Supports muscle growth and overall health.

Onion (1, finely chopped):

  - Calories: Approximately 45

  - Fat: 0 grams

  - Carbohydrates: 11 grams

  - Protein: 1 gram

Benefits: Contains antioxidants and compounds that support heart health and reduce inflammation.

Garlic (2 cloves, minced):

  - Calories: Approximately 10

  - Fat: 0 grams

  - Carbohydrates: 2 grams

  - Protein: 0.5 grams

Benefits: Known for its antibacterial and antiviral properties, boosts the immune system, and supports cardiovascular health.

Tomatoes (2, finely chopped):

  - Calories: Approximately 44

  - Fat: 0.4 grams

  - Carbohydrates: 10 grams

  - Protein: 2 grams

Benefits: Rich in vitamins A and C, and antioxidants like lycopene. Supports heart health, skin health, and provides hydration.

Tomato Paste (2 tablespoons):

  - Calories: Approximately 30

  - Fat: 0 grams

  - Carbohydrates: 7 grams

  - Protein: 1 gram

Benefits: Concentrated source of tomatoes’ antioxidants, supports flavor enhancement.

Ground Allspice (1 teaspoon):

  - Calories: Approximately 6

  - Fat: 0.3 grams

  - Carbohydrates: 1.5 grams

  - Protein: 0.2 grams

Benefits: Adds flavor and has potential digestive and anti-inflammatory benefits.

Ground Cinnamon (1 teaspoon):

  - Calories: Approximately 6

  - Fat: 0.1 grams

  - Carbohydrates: 2 grams

  - Protein: 0.1 grams

Benefits: Contains antioxidants, supports blood sugar regulation, and adds flavor.

Ground Cumin (1/2 teaspoon):

  - Calories: Approximately 8

  - Fat: 0.4 grams

  - Carbohydrates: 1.5 grams

  - Protein: 0.4 grams

Benefits: Contains antioxidants, aids digestion, and reduces inflammation.

Salt and Pepper (to taste):

  - Calories: 0

  - Fat: 0 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

Benefits: Enhances flavor. Salt helps maintain fluid balance, while pepper adds additional flavor and may have antioxidant properties.

Olive Oil (for cooking):

  - Calories: Approximately 120 (per tablespoon)

  - Fat: 14 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

Benefits: Provides healthy monounsaturated fats and antioxidants. Supports heart health and adds richness to the dish.

For the Tomato-Based Sauce:

Tomato Puree or Crushed Tomatoes (2 cups):

  - Calories: Approximately 60

  - Fat: 0.5 grams

  - Carbohydrates: 14 grams

  - Protein: 2 grams

Benefits: Rich in vitamins A and C, and antioxidants like lycopene. Supports heart health and skin health.

Water or Beef Broth (1 cup):

  - Calories:

   - Water: 0

   - Beef Broth: Approximately 15

  - Fat:

   - Water: 0 grams

   - Beef Broth: 0.5 grams

  - Carbohydrates:

   - Water: 0 grams

   - Beef Broth: 1 gram

  - Protein:

   - Water: 0 grams

   - Beef Broth: 2 grams

Benefits: Adds liquid for cooking; beef broth adds flavor and some nutrients.

Garlic (2 cloves, minced):

  - Calories: Approximately 10

  - Fat: 0 grams

  - Carbohydrates: 2 grams

  - Protein: 0.5 grams

Benefits: Known for its antibacterial and antiviral properties, boosts the immune system, and supports cardiovascular health.

Olive Oil (1 tablespoon)

  - Calories: Approximately 120

  - Fat: 14 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

Benefits: Provides healthy fats and supports heart health.

Salt and Pepper (to taste):

  - Calories: 0

  - Fat: 0 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

Benefits: Enhances flavor and helps maintain fluid balance.

Please note that these values are approximate and can vary based on factors such as the specific brand of ingredients and cooking methods used.