Heart-Healthy Koussa Mehchi
Discover a delicious twist on a traditional Middle Eastern dish with this Heart-Healthy Koussa Mehchi! Perfectly tender green zucchinis are hollowed out and stuffed with a wholesome blend of lean ground turkey, nutty brown rice, and aromatic herbs like parsley and mint. Seasoned with warm spices including cinnamon and allspice, this recipe offers a lighter, nutrient-packed alternative to the classic version. The zucchinis are gently simmered in a tangy low-sodium vegetable broth infused with tomato paste and lemon juice, creating a flavorful and heart-friendly meal. Ready in just 90 minutes and ideal for a cozy, nutritious dinner, this gluten-free dish is sure to impress your family. Serve it warm with a sprinkle of fresh parsley for a vibrant finishing touch!
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Ingredients
- 8 pieces medium green zucchinis
- 1 cup brown rice
- 0.5 pound lean ground turkey
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 0.25 cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
- 2 tablespoons extra-virgin olive oil
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground allspice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 cups low-sodium vegetable broth
- 2 tablespoons lemon juice
- 2 tablespoons tomato paste
Directions
Step 1
Wash and dry the zucchinis. Using a corer, hollow out the zucchini, leaving about 1/4 inch around the sides. Be careful not to puncture the skin. Set aside the flesh for another use.
Step 2
In a large bowl, combine the brown rice, ground turkey, chopped onion, minced garlic, parsley, mint, olive oil, ground cinnamon, ground allspice, salt, and black pepper.
Step 3
Using your hands, stuff the zucchinis with the turkey and rice mixture, filling them about 3/4 full to allow room for the rice to expand.
Step 4
In a large pot, heat the vegetable broth over medium heat. Stir in the tomato paste and lemon juice until well combined.
Step 5
Gently place the stuffed zucchinis into the broth. Ensure they are snug so they don't move around too much during cooking.
Step 6
Bring the broth to a gentle simmer, cover the pot, and let cook for about 45-60 minutes, or until the zucchinis are tender and the rice is fully cooked.
Step 7
Check occasionally and add water if needed to keep the zucchinis covered with liquid.
Step 8
Once cooked, carefully remove the zucchinis from the pot and let them stand for a few minutes before serving.
Step 9
Serve the Koussa Mehchi warm, garnished with extra parsley if desired.
Nutrition Facts
| Serving size | (2995.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1193.2 |
| Total Fat 50.8g | 0% |
| Saturated Fat 9.2g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 162.0mg | 0% |
| Sodium 3088.8mg | 0% |
| Total Carbohydrate 131.4g | 0% |
| Dietary Fiber 26.7g | 0% |
| Total Sugars 53.7g | |
| Protein 74.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 580.2mg | 0% |
| Iron 14.8mg | 0% |
| Potassium 6454.9mg | 0% |
Source of Calories