Kibbeh Kousa

Kibbeh Kousa is a traditional Lebanese dish featuring zucchini stuffed with spiced bulgur and minced meat, offering a delightful blend of flavors and textures. This high-protein meal is perfect for a wholesome dinner that brings a taste of the Mediterranean to your table.

Ingredients

• Zucchini - 2 medium
• Bulgur wheat - 100 grams
• Ground beef or lamb - 150 grams
• Onion - 1 small, finely chopped
• Pine nuts - 30 grams, toasted
• Ground cinnamon - 1/2 teaspoon
• Allspice - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Vegetable broth - 500 ml
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Prepare the zucchini by cutting off the tops and hollowing them out using a spoon or a vegetable corer, leaving a 1 cm thick wall. Set aside.
2. In a bowl, soak the bulgur wheat in water for about 15 minutes, then drain and squeeze out excess water.
3. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Add the ground meat to the skillet and cook until browned, breaking it apart with a spatula, about 7-10 minutes.
5. Mix in the soaked bulgur, pine nuts, cinnamon, allspice, salt, and black pepper. Stir well and cook for another 5 minutes. Remove from heat and let the mixture cool slightly.
6. Stuff the hollowed zucchini with the meat and bulgur mixture, pressing gently to pack it in.
7. In a large pot, heat the remaining tablespoon of olive oil over medium heat. Arrange the stuffed zucchini upright in the pot.
8. Pour the vegetable broth over the zucchini, cover the pot, and simmer on low heat for about 30 minutes, or until the zucchini is tender.
9. Once cooked, remove from heat and sprinkle with chopped parsley before serving.

Nutrition

• Calories: 480
• Protein: 30 g
• Carbs: 50 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in fiber, promoting digestive health.

Tags