Heart-Healthy Koussa Mehchi
Elevate your weeknight dinner with this Heart-Healthy Koussa Mehchi, a wholesome twist on the beloved Middle Eastern stuffed zucchini dish. This recipe combines tender zucchinis filled with a flavorful mixture of lean ground turkey, nutty brown rice, fresh herbs like parsley and mint, and warming spices such as cinnamon and allspice. Simmered gently in a tangy tomato-lemon broth, each bite is packed with vibrant flavors and nourishing ingredients. Designed to be lower in sodium and rich in nutrients, this dish offers a satisfying and guilt-free comfort food experience. Perfect for anyone seeking a lighter take on classic Koussa Mehchi, it’s an ideal choice for heart-healthy eating that doesn’t sacrifice flavor. Serve it warm with a garnish of fresh parsley for an aromatic finish and enjoy a taste of tradition—made better.
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Recipe Information
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
Instructions
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.
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.
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.
In a large pot, heat the vegetable broth over medium heat. Stir in the tomato paste and lemon juice until well combined.
Gently place the stuffed zucchinis into the broth. Ensure they are snug so they don't move around too much during cooking.
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.
Check occasionally and add water if needed to keep the zucchinis covered with liquid.
Once cooked, carefully remove the zucchinis from the pot and let them stand for a few minutes before serving.
Serve the Koussa Mehchi warm, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1193 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.8 g | 65% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 162 mg | 54% | |
| Sodium | 3089 mg | 134% | |
| Total Carbohydrate | 131.4 g | 48% | |
| Dietary Fiber | 26.7 g | 95% | |
| Total Sugars | 53.7 g | ||
| Protein | 74.6 g | 149% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 580 mg | 45% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 6455 mg | 137% | |
*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.
