Low Sodium Koussa Mehchi
Delight in the heartwarming flavors of Low Sodium Koussa Mehchi, a healthier spin on the classic Middle Eastern stuffed zucchini dish. Featuring tender zucchini shells filled with a fragrant blend of ground beef, long-grain rice, fresh parsley, and a hint of warming spices like cinnamon and allspice, this recipe skips the salt without sacrificing taste. Simmered in an aromatic tomato broth made with unsalted tomato paste and fresh tomatoes, every bite bursts with wholesome, savory goodness. A final splash of lemon juice adds a fresh, zesty twist, making this dish perfect for sodium-conscious eaters seeking vibrant flavors. Ready in under two hours, this low-sodium recipe is ideal for family dinners or meal prep, served hot and garnished with parsley for a vibrant finish.
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Recipe Information
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
Instructions
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.
Rinse the rice under cold water until the water runs clear. Drain well and set aside.
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.
Fill the hollowed zucchinis with the beef and rice mixture, leaving some space at the top to allow the rice to expand during cooking.
In a large pot, heat the olive oil over medium heat. Add the tomato paste and cook for 1-2 minutes, stirring constantly.
Grate the fresh tomatoes and add them to the pot along with 300 ml of water. Stir to combine.
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.
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.
Once cooked, add lemon juice to the pot and gently stir to distribute the flavors.
Serve hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.7 g | 101% | |
| Saturated Fat | 23.2 g | 116% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 177 mg | 59% | |
| Sodium | 323 mg | 14% | |
| Total Carbohydrate | 125.2 g | 46% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 61.0 g | ||
| Protein | 72.5 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 442 mg | 34% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 6425 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.
