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.
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Recipe Information
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)
Instructions
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.
Rinse the rice under cold water until the water runs clear. Drain well.
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.
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.
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.
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.
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.
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.
Once cooked, carefully remove the zucchini from the pot and place on a serving platter. Spoon some of the sauce over the top.
Garnish with fresh parsley and serve hot alongside plain yogurt or a fresh salad. Enjoy your authentic Iraqi Cousa Mashi!
Nutrition Facts
Calories |
393 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 51 mg | 17% | |
| Sodium | 1090 mg | 47% | |
| Total Carbohydrate | 39.1 g | 14% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 16.2 g | ||
| Protein | 23.8 g | 48% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 163 mg | 13% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 1794 mg | 38% | |
*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.
