Iraqi Stuffed Zucchini (Cousa Mashi)

May 29, 2023May 29, 20230 1
Iraqi Stuffed Zucchini (Cousa Mashi)
in Main

Prep

30 min

Cook

1 hour 30 min

Ready In

2 hours

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

8 small baby zucchini ( the light green ones )
1 -2 medium bell pepper
baharat spice mix , to taste ( Dh 's family uses curry powder )
1 lb ground beef
1 medium cooking onion , chopped ( smaller pieces are better )
1 bunch flat leaf parsley , including stems , chopped
sea salt , to taste
white basmati rice , rinsed and soaked
1 can tomato paste
water

Nutrision Information

Servings Per Recipe
4
Calories
431
Sugar
5g
Fat
21g
Iraqi Stuffed Zucchini (Cousa Mashi) is a traditional Middle Eastern dish that is popular throughout the Mediterranean and the Arabian Gulf. The dish is known by different names in different regions, and its flavor and ingredients vary accordingly. In Iraq, the dish is called Cousa Mashi, which means stuffed zucchini. It is a simple and delicious dish that is often served at family gatherings, weddings, and other celebrations. The dish is prepared by stuffing baby zucchini and bell pepper with spiced ground beef, rice, and parsley. The stuffed zucchini and bell pepper are then cooked in tomato sauce until tender and flavorful. Iraqi Stuffed Zucchini (Cousa Mashi) is a perfect example of how Middle Eastern cuisine combines flavors, textures, and colors to create a rich and wholesome meal that can be enjoyed by everyone.

Instructions

1.Preheat oven to 400°F.
2.Wash and dry the zucchini and slice off the stem end. Use a small spoon or melon baller to scoop out the flesh and seeds from the zucchini, leaving about 1/4 inch of flesh on the inside.
3.Wash bell pepper, chop the top off and remove all seeds from inside.
4.In a large bowl mix ground beef, onion, parsley, rice and 1 teaspoon of sea salt. Add 2 teaspoons of Baharat spice mix and combine well.
5.Stuff the zucchini and bell pepper with the meat mixture taking care not to overstuff.
6.In a mixing bowl, whisk together the tomato paste, 1 teaspoon of sea salt, and 1 and 1/2 cups of water. Pour the mixture into the baking dish covering the stuffed zucchini and bell pepper.
7.Cover the baking dish with foil and bake for 1- 1/2 hours, until the zucchini and bell pepper are easily pierced with a fork and the meat is cooked through.
8.Serve hot with white basmati rice, if desired. Enjoy!

PROS

Iraqi Stuffed Zucchini (Cousa Mashi) is a flavorful and healthy main dish that is perfect for dinner.
It is an excellent way to get your daily dose of vegetables, protein and grains.
The dish is gluten-free, low carb and keto-friendly.

CONS

The dish takes time to prepare and cook.
It requires several steps and a considerable amount of time in the oven.

HEALTH & BENEFITS

Iraqi Stuffed Zucchini (Cousa Mashi) is packed with nutrients. The zucchini and bell pepper are high in fiber, vitamin C, and antioxidants. The ground beef is an excellent source of protein, iron, zinc and B vitamins. The rice is a gluten-free source of energy and fiber. The dish is low in fat, sugar and sodium and has a low glycemic index.

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