Low Sodium Koussa Mehchi

Discover the heartwarming flavors of Low Sodium Koussa Mehchi, a lighter twist on the classic Middle Eastern comfort dish. This recipe features tender, hollowed zucchinis generously stuffed with a fragrant mixture of ground beef, long-grain rice, and aromatic spices like cinnamon and allspice. Simmered in a rich, unsalted tomato sauce enhanced with fresh tomatoes, garlic, and a tangy touch of lemon juice, this dish is a perfect option for those looking to reduce sodium without compromising on taste. With just a handful of wholesome ingredients and straightforward steps, Low Sodium Koussa Mehchi makes for a nourishing, satisfying meal that's both family-friendly and heart-healthy. Serve it hot, garnished with fresh parsley, for an authentic and flavorful dining experience.

Nutriscore Rating: 77/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 4

Ingredients

• 8 pieces medium zucchinis
• 250 grams ground beef
• 120 grams long-grain rice
• 75 grams unsalted tomato paste
• 2 medium fresh tomatoes
• 1 small onion
• 2 tablespoons fresh parsley
• 1 teaspoon ground black pepper
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon allspice
• 2 pieces garlic cloves
• 2 tablespoons olive oil
• 300 ml water
• 2 tablespoons lemon juice

Directions

Step 1

Wash the zucchinis thoroughly. Trim the ends and hollow out the zucchinis using a corer, ensuring you leave about 1/2 cm of flesh on the sides.

Step 2

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

Step 3

In a mixing bowl, combine the ground beef, rinsed rice, finely chopped onion, minced cloves of garlic, chopped parsley, ground black pepper, cinnamon, and allspice.

Step 4

Fill the hollowed zucchinis with the beef and rice mixture, leaving some space at the top to allow the rice to expand during cooking.

Step 5

In a large pot, heat the olive oil over medium heat. Add the tomato paste and cook for 1-2 minutes, stirring constantly.

Step 6

Grate the fresh tomatoes and add them to the pot along with 300 ml of water. Stir to combine.

Step 7

Place the stuffed zucchinis in the pot, arranging them so they fit snugly. Pour in additional water as needed so that they are partially submerged.

Step 8

Cover the pot and bring to a gentle simmer over low heat. Cook for about 50-60 minutes or until the zucchini and rice are fully cooked.

Step 9

Once cooked, add lemon juice to the pot and gently stir to distribute the flavors.

Step 10

Serve hot, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(2749.7g)

Amount per serving	% Daily Value*
Calories	1409.3

Total Fat 78.7g	0%
Saturated Fat 23.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 177.0mg	0%
Sodium 322.6mg	0%
Total Carbohydrate 125.2g	0%
Dietary Fiber 26.2g	0%
Total Sugars 61.0g
Protein 72.5g	0%

Vitamin D 0IU	0%
Calcium 441.8mg	0%
Iron 16.4mg	0%
Potassium 6425.0mg	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: 47.2%

Protein: 19.3%

Carbs: 33.4%