Riz Bil Kousa Wa Fattoush Wa Moutabbal

Riz Bil Kousa Wa Fattoush Wa Moutabbal is a vibrant Lebanese dish featuring fragrant rice, stuffed zucchini, a fresh and tangy salad, and creamy eggplant dip. This delightful combination offers a burst of flavors and textures that are both satisfying and healthy.

Ingredients

• Basmati rice - 150 grams
• Zucchini - 2 medium-sized
• Ground beef - 100 grams
• Onion - 1 small, finely chopped
• Pine nuts - 30 grams
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Allspice - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Tomato - 1 medium-sized, diced
• Cucumber - 1 small, diced
• Lettuce - 1 cup, chopped
• Radishes - 4, sliced
• Pita bread - 1 small piece, toasted
• Tahini - 2 tablespoons
• Garlic - 1 clove, minced
• Lemon juice - 1 tablespoon
• Eggplant - 1 small, roasted
• Yogurt - 50 grams

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 30 minutes.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the ground beef to the skillet, breaking it up with a spoon, and cook until browned. Season with salt, black pepper, and allspice. Stir in the pine nuts and cook for another 2 minutes.
4. Remove the skillet from heat and mix in the chopped parsley. Let the filling cool slightly.
5. Cut the tops off the zucchini and scoop out the insides using a small spoon, creating hollow tubes. Stuff each zucchini with the beef and pine nut mixture, pressing down gently.
6. In a large pot, bring 2 cups of water to a boil. Add the soaked rice, a pinch of salt, and the stuffed zucchini. Reduce the heat to low, cover, and simmer for 20-25 minutes until the rice is cooked and zucchini is tender.
7. While the rice and zucchini are cooking, prepare the fattoush salad by combining the diced tomato, cucumber, chopped lettuce, and sliced radishes in a bowl. Drizzle with the remaining olive oil and toss well.
8. For the moutabbal, combine the roasted eggplant flesh, tahini, minced garlic, lemon juice, and yogurt in a blender. Blend until smooth and creamy, then season with salt to taste.
9. Once the rice and zucchini are cooked, serve the stuffed zucchini on a plate with a generous portion of rice. Accompany with the fattoush salad and a side of moutabbal.

Nutrition

• Calories: 650
• Protein: 25 g
• Carbs: 75 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 30 g
• Saturated Fat: 5 g
• Unsaturated Fat: 25 g
• Water: 0.5 L

Health Benefits

• Rich in fiber from vegetables and whole grains, promoting digestive health.
• Packed with protein from the meat and yogurt, supporting muscle health.

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