Riz Bil Kousa w Kefta

Riz Bil Kousa w Kefta is a delightful vegan Lebanese rice dish featuring aromatic rice and zucchini stuffed with a savory plant-based kefta mixture. This comforting meal is packed with flavors and nutrients, perfect for a wholesome dinner.

Ingredients

• Long-grain rice - 1 cup
• Zucchini - 2 medium-sized
• Chickpeas (cooked) - 1 cup
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Parsley (chopped) - 1/4 cup
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Vegetable broth or water - 2 cups
• Tomato paste - 1 tablespoon
• Lemon juice - 1 tablespoon

Steps

1. Rinse the rice under cold water until the water runs clear, then soak it in water for 30 minutes.
2. While the rice is soaking, prepare the zucchini by slicing off the ends and hollowing them out with a small spoon, being careful not to pierce the skin.
3. In a bowl, mix the cooked chickpeas, finely chopped onion, minced garlic, chopped parsley, cumin, paprika, salt, and black pepper to create the kefta mixture.
4. Stuff the hollowed zucchini with the kefta mixture and set aside.
5. In a large pot, heat olive oil over medium heat and sauté the remaining chopped onion until translucent.
6. Add the soaked rice to the pot and stir for a couple of minutes until slightly toasted.
7. Add the vegetable broth (or water), tomato paste, and lemon juice to the pot, bring to a boil, then reduce the heat to low and cover the pot. Cook for about 15 minutes.
8. After 15 minutes, gently place the stuffed zucchinis on top of the rice, cover, and cook for an additional 10-15 minutes until the rice is tender and the zucchinis are cooked through.
9. Remove from heat and let it sit covered for 5 minutes before serving.

Nutrition

• Calories: 400
• Protein: 12 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from zucchini and chickpeas, supporting overall health.

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