Riz Bil Kousa Wa Fattoush Wa Falafel

Riz Bil Kousa Wa Fattoush Wa Falafel is a delightful Lebanese dish combining fragrant rice, stuffed zucchini, fresh Fattoush salad, and crispy falafel. This vibrant meal showcases the rich flavors of Lebanese cuisine in a wholesome and satisfying way.

Ingredients

• Basmati rice - 1 cup
• Zucchini - 2 medium-sized
• Ground beef - 200 grams
• Onion - 1 medium, finely chopped
• Tomato paste - 2 tablespoons
• Allspice - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Water - 2 cups
• Olive oil - 2 tablespoons
• Parsley - 1/4 cup, chopped
• Lemon juice - 2 tablespoons
• Pita bread - 2 pieces
• Mixed greens (romaine, arugula) - 2 cups
• Cucumber - 1 small, diced
• Radishes - 4, thinly sliced
• Cherry tomatoes - 1/2 cup, halved
• Tahini - 2 tablespoons
• Garlic - 1 clove, minced
• Chickpeas (canned) - 1/2 cup
• Cumin - 1 teaspoon
• Coriander - 1 teaspoon

Steps

1. In a pan, heat 1 tablespoon of olive oil over medium heat, add chopped onion, and sauté until translucent.
2. Add ground beef to the pan, season with allspice, salt, and black pepper, and cook until browned.
3. Stir in tomato paste and cook for another 2 minutes. Remove from heat and set aside.
4. Using a knife, hollow out the zucchini. Fill each zucchini with the beef mixture.
5. In a pot, bring 2 cups of water to a boil. Add the stuffed zucchinis and simmer for 20 minutes until tender.
6. While the zucchinis are cooking, prepare the rice. Rinse 1 cup of basmati rice under cold water until the water runs clear.
7. In a separate pot, heat 1 tablespoon of olive oil, add the rinsed rice, and toast for 2 minutes.
8. Add 2 cups of water and a pinch of salt to the rice, bring to a boil, then lower the heat, cover, and simmer for 15 minutes until the rice is cooked.
9. For the Fattoush salad, combine mixed greens, cucumber, radishes, and cherry tomatoes in a bowl.
10. In a small bowl, mix tahini, lemon juice, minced garlic, and water until smooth; drizzle over the salad.
11. For the falafel, blend chickpeas, cumin, coriander, and a pinch of salt in a food processor until smooth. Form into small patties.
12. Fry the falafel patties in hot oil until golden brown, about 3-4 minutes per side.
13. Serve the stuffed zucchini on a bed of rice, with Fattoush salad on the side and falafel on top.

Nutrition

• Calories: 650
• Protein: 25 g
• Carbs: 80 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 60 mg
• Total Fat: 22 g
• Saturated Fat: 4 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• Rich in protein from the beef and chickpeas, supports muscle health.
• High in fiber from the vegetables and whole grains, promoting digestive health.

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