Kousa Bil Laban

Kousa Bil Laban is a delightful Lebanese dish featuring zucchini stuffed with a savory rice and meat filling, all simmered in a creamy yogurt sauce. This healthy breakfast option is not only delicious but also packed with nutrients to start your day right.

Ingredients

• Zucchini - 2 medium
• Olive oil - 1 tablespoon
• Ground beef or lamb - 150 grams
• Rice (short-grain) - 100 grams
• Onion (finely chopped) - 1 small
• Garlic (minced) - 1 clove
• Tomato paste - 1 tablespoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Ground cinnamon - 1/4 teaspoon
• Plain yogurt - 250 grams
• Water - 500 ml
• Fresh mint (chopped) - 1 tablespoon

Steps

1. Wash the zucchini and cut off the ends. Use a corer or a small spoon to carefully hollow out the zucchini, leaving a thin shell. Set aside.
2. In a skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until soft and translucent.
3. Add the ground beef or lamb to the skillet, breaking it apart with a spoon. Cook until browned, about 5-7 minutes.
4. Stir in the rice, tomato paste, salt, black pepper, and cinnamon. Mix well and let it cook for another 2-3 minutes.
5. Remove the skillet from heat and let the mixture cool slightly. Then, stuff each hollowed zucchini with the meat and rice mixture, pressing down gently to pack it in.
6. In a large pot, bring the water to a simmer. Carefully place the stuffed zucchini into the pot, ensuring they are mostly submerged.
7. Cover the pot and let it simmer for about 20-25 minutes, or until the zucchini is tender and the rice is fully cooked.
8. While the zucchini is cooking, whisk the plain yogurt in a bowl until smooth. Stir in the chopped mint and season with a pinch of salt.
9. Once the zucchini is cooked, serve them hot with a generous drizzle of the mint yogurt sauce on top.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 5 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and minerals from zucchini and yogurt.
• High in protein, making it a filling breakfast option.

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