Kousa for One - Easy Ground Beef & Rice Meal Prep

Ever crave a cozy, balanced meal that feels like a warm hug but is perfectly scaled for just you? Look no further than Kousa (Lebanese Stuffed Zucchini)! This incredible ground beef and rice meal prep staple brings together tender zucchini, a savory ground beef and rice filling, and a bright, quick homemade tomato sauce. It’s one of the best healthy meat and veggie meals out there, designed for easy cooking for one without sacrificing flavor or texture. Forget bland recipes for one; this dish is packed with comforting goodness, making it an ideal choice for your meat and veggie meal prep routine.
Now, before we dive into this deliciousness, a quick note: you might have heard of something called 'Echoes of the Congo: Unveiling Kossa-Kossa' or seen similar spellings. It's important to clarify that while names can sound alike, this recipe for Lebanese Stuffed Zucchini (Kousa) is a distinct dish and not to be confused with West African bean fritters like Koose/Akara or other Congolese specialties. We're focusing on authentic, comforting Kousa today!

Ingredients

• For 1-2 Stuffed Squash:
• For the Kousa:
• 1-2 small to medium Kousa squash (or short, chubby zucchini), about 150-250g each
• For the Ground Beef & Rice Filling:
• 60g (approx. 2 oz) lean ground beef (or lamb)
• 30g (approx. 2 tbsp) uncooked short-grain rice (like Egyptian or Calrose)
• ½ tsp 7-spice blend (or a pinch of cinnamon, allspice, and nutmeg)
• ¼ tsp salt, plus more to taste
• ⅛ tsp black pepper, plus more to taste
• For the Quick Tomato Sauce:
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1 tbsp tomato paste
• 150g (approx. ⅔ cup) crushed tomatoes
• 120ml (½ cup) vegetable or chicken broth
• Pinch of salt and pepper to taste
• Optional Garnish:
• A few pine nuts, toasted
• Fresh parsley or mint, chopped
• Dollop of labneh or plain yogurt
• Scale Smart: Kousa Quantities
  1 Squash: Ground Beef 60g, Uncooked Rice 30g, Tomato Paste 1 tbsp, Crushed Tomatoes 150g, Broth 120ml
  2 Squash: Ground Beef 120g, Uncooked Rice 60g, Tomato Paste 2 tbsp, Crushed Tomatoes 300g, Broth 240ml
  4 Squash: Ground Beef 240g, Uncooked Rice 120g, Tomato Paste 4 tbsp, Crushed Tomatoes 600g, Broth 480ml
  8 Squash: Ground Beef 480g, Uncooked Rice 240g, Tomato Paste 8 tbsp, Crushed Tomatoes 1200g, Broth 960ml

Directions

1. Core the Squash: First, gently trim the very ends of your kousa squash. Using a kousa corer (or a sturdy apple corer), carefully hollow out the squash, leaving about ½-inch of wall thickness and stopping about ½-inch from the tip to prevent piercing the skin. Rotate the corer gently as you go. Once cored, rinse out any remaining seeds from the inside. This precise coring is key to preventing splits and ensuring even cooking!
2. Mix the Filling: In a small bowl, combine the ground beef, uncooked rice, 7-spice blend, salt, and pepper. Mix everything thoroughly with your hands until well combined. Do not pre-cook the rice! The rice will hydrate and cook perfectly from the braising liquid later. Remember the golden rule for stuffing: fill each squash only 70-75% full. This allows the rice to expand without bursting your beautiful kousa.
3. Make the Quick Tomato Sauce (10 Minutes): Heat the olive oil in a small pot (6-8 inches) with a lid over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it. Stir in the tomato paste and cook for another minute, letting it deepen in color. Pour in the crushed tomatoes and broth. Bring to a gentle simmer, then reduce heat and cook for about 5-7 minutes, stirring occasionally, until the sauce has thickened slightly and can lightly coat the back of a spoon. Season with a pinch of salt and pepper to taste. This quick sauce doubles as your flavorful braising liquid!
4. Stuff & Braise: Carefully stuff your prepared squash with the beef and rice mixture, remembering the 70-75% fill rule. Stand the stuffed squash upright in your pot, nestling them snugly. Pour the quick tomato sauce around and over the squash until the liquid reaches about 5-10 mm above the shoulders of the squash. Place a small, heat-proof plate directly on top of the squash to keep them submerged and upright during cooking. Bring the sauce to a gentle simmer over medium-low heat, then cover the pot with a lid. Braise for approximately 45-60 minutes, or until the squash is tender when pierced with a fork and the rice inside is fully cooked and soft.
5. Serve: Once cooked, remove the pot from the heat and let the kousa rest for 5 minutes. Carefully remove the squash, split them lengthwise, and spoon the rich tomato sauce generously over the top. Garnish with toasted pine nuts, fresh herbs, or a dollop of cool labneh or plain yogurt for an extra touch of freshness. Enjoy your perfectly portioned, delicious meal!