Stuffed Zucchini

Stuffed Zucchini, or 'Kousa Mahshi', is a traditional Lebanese dish featuring tender zucchinis filled with a fragrant rice and herb mixture. This comforting vegetarian meal is perfect for a light lunch, offering a delightful combination of flavors and textures.

Ingredients

• Zucchini - 4 medium-sized
• Long-grain rice - 100 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, diced
• Fresh parsley - 30 grams, chopped
• Fresh mint - 15 grams, chopped
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cinnamon - 1/4 teaspoon
• Vegetable broth - 250 milliliters
• Lemon juice - 1 tablespoon
• Pine nuts - 30 grams, toasted (optional)

Steps

1. Wash the zucchinis and cut off the tops. Using a small spoon or a corer, carefully scoop out the insides, leaving about 1 cm of flesh around the edges. Set the zucchini shells aside.
2. In a medium pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the diced tomato, rice, salt, black pepper, cinnamon, and half of the parsley and mint to the pot. Stir well and cook for another 2-3 minutes.
4. Pour in the vegetable broth and bring to a boil. Lower the heat, cover, and simmer for about 15 minutes or until the rice is almost cooked but still slightly firm.
5. Remove the pot from heat and let it cool slightly. Mix in the lemon juice and the remaining parsley and mint. If using, fold in the toasted pine nuts.
6. Preheat the oven to 180°C (350°F). Stuff each zucchini shell with the rice mixture, pressing down gently to pack it in.
7. Place the stuffed zucchinis upright in a baking dish. If there is any leftover rice mixture, scatter it around the zucchinis.
8. Cover the dish with aluminum foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes until the zucchinis are tender and lightly browned.
9. Serve warm, garnished with additional fresh herbs if desired.

Nutrition

• Calories: 350
• Protein: 8 g
• Carbs: 58 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Contains antioxidants from vegetables and herbs, supporting overall health.

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