Riz bil Kousa w Laban

Riz bil Kousa w Laban is a flavorful Lebanese rice dish featuring tender zucchini and a creamy yogurt sauce. This high-protein meal is both satisfying and nutritious, perfect for a wholesome dinner.

Ingredients

• Basmati rice - 150 grams
• Zucchini - 2 medium (about 300 grams)
• Ground beef or lamb - 200 grams
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Tomato paste - 1 tablespoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Water - 400 ml
• Yogurt (plain) - 200 grams
• Fresh mint - 1 tablespoon, chopped (for garnish)

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak in water for 30 minutes.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent.
3. Add the minced garlic and ground beef or lamb, cooking until the meat is browned.
4. Stir in the tomato paste, salt, and black pepper. Cook for another 5 minutes, allowing the flavors to meld.
5. Slice the zucchini into thin rounds and add it to the pot. Stir well to combine and cook for 5 minutes.
6. Drain the soaked rice and add it to the pot along with 400 ml of water. Bring to a boil, then reduce the heat to low and cover. Cook for 15-20 minutes until the rice is tender and the water is absorbed.
7. While the rice is cooking, prepare the yogurt sauce by whisking the plain yogurt in a bowl until smooth. Season with a pinch of salt if desired.
8. Once the rice is cooked, fluff it with a fork and serve hot, drizzled with the yogurt sauce and garnished with chopped fresh mint.

Nutrition

• Calories: 550
• Protein: 30 g
• Carbs: 75 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 13 g
• Water: 0.4 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in vitamins and minerals from zucchini and yogurt, promoting overall health.

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