Iraqi Stuffed Zucchini Cousa Mashi

Discover the rich, comforting flavors of Iraqi cuisine with Cousa Mashi, a delectable dish of stuffed zucchini that's both hearty and aromatic. In this recipe, tender zucchini are hollowed out and filled with a savory mixture of ground beef or lamb, short-grain rice, and a fragrant medley of spices like cumin, cinnamon, and allspice. Simmered gently in a tangy tomato-based sauce, the zucchini absorb all the vibrant flavors, making each bite a burst of Middle Eastern authenticity. Perfect for family meals or special occasions, this traditional dish pairs beautifully with creamy yogurt or a crisp salad. With its blend of wholesome ingredients and bold spices, Iraqi Stuffed Zucchini Cousa Mashi is a must-try recipe for anyone eager to explore global flavors.

Nutriscore Rating: 72/100

Prep Time:45 mins

Cook Time:60 mins

Total Time:105 mins

Servings: 4

Ingredients

• 8 pieces Zucchini (medium-sized)
• 300 grams Ground beef or lamb
• 1 cup Short-grain rice
• 1 medium Onion (finely chopped)
• 3 cloves Garlic (minced)
• 3 tablespoons Tomato paste
• 3 large Tomatoes (ripe, blended into a purée)
• 4 cups Water or chicken stock
• 1 teaspoon Cumin
• 1 teaspoon Allspice
• 0.5 teaspoon Cinnamon
• 2 teaspoons Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Olive oil
• 0.25 cup Fresh parsley (finely chopped, for garnish)

Directions

Step 1

Wash the zucchini thoroughly and cut off the stems. Using a corer or small spoon, carefully hollow out the insides of each zucchini, leaving about 1/4 inch of flesh as a shell. Be careful not to pierce the outer skin. Set the hollowed zucchini aside.

Step 2

Rinse the rice under cold water until the water runs clear. Drain well.

Step 3

In a medium bowl, combine the rinsed rice, ground meat, chopped onion, minced garlic, cumin, allspice, cinnamon, 1 teaspoon of salt, and 1/4 teaspoon black pepper. Mix well to create the stuffing mixture.

Step 4

Stuff each hollowed zucchini with the rice and meat mixture, leaving about 1/2 inch of space at the top to allow the rice to expand during cooking. Do not overstuff.

Step 5

In a large pot, heat the olive oil over medium heat. Add the tomato paste and sauté for 1-2 minutes to enhance its flavor.

Step 6

Stir in the puréed tomatoes, water or chicken stock, remaining 1 teaspoon of salt, and 1/4 teaspoon of black pepper. Bring the sauce to a gentle boil.

Step 7

Carefully place the stuffed zucchini in the pot, arranging them in a single layer. If needed, layer them gently, but ensure they are submerged in the sauce.

Step 8

Reduce the heat to low, cover the pot, and simmer for about 45-60 minutes, or until the zucchini are tender and the rice is fully cooked. Check occasionally to ensure the sauce isn't too thick; add a splash of water if necessary.

Step 9

Once cooked, carefully remove the zucchini from the pot and place on a serving platter. Spoon some of the sauce over the top.

Step 10

Garnish with fresh parsley and serve hot alongside plain yogurt or a fresh salad. Enjoy your authentic Iraqi Cousa Mashi!

Nutrition Facts

Serving size	(3373.7g)

Amount per serving	% Daily Value*
Calories	1671.1

Total Fat 94.8g	0%
Saturated Fat 29.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 240mg	0%
Sodium 5109.2mg	0%
Total Carbohydrate 138.3g	0%
Dietary Fiber 26.2g	0%
Total Sugars 53.3g
Protein 81.3g	0%

Vitamin D 0IU	0%
Calcium 500.7mg	0%
Iron 19.7mg	0%
Potassium 6133.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.3%

Protein: 18.8%

Carbs: 31.9%