Vegan Koussa Mehchi
Savor the rich flavors of the Middle East with this Vegan Koussa Mehchi, a plant-based twist on the classic stuffed zucchini dish. Featuring tender zucchinis filled with an aromatic blend of seasoned rice, fresh herbs like parsley and mint, and warm spices such as cinnamon, cumin, and allspice, this wholesome recipe delivers bold flavors in every bite. Simmered in a savory tomato juice and vegetable stock sauce, then baked to perfection, this hearty dish is both comforting and vibrant. Perfect for a healthy dinner or a crowd-pleasing centerpiece, this recipe is entirely vegan, packed with nutrients, and bursting with Mediterranean-inspired flair. Ideal for those seeking a flavorful, plant-based meal that warms the soul.
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Recipe Information
Ingredients
- 6 medium zucchinis
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 cup long-grain rice
- 2 tablespoons tomato paste
- 1 tomato, finely chopped
- 0.5 teaspoon cinnamon
- 0.5 teaspoon allspice
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 cup parsley, finely chopped
- 0.25 cup mint leaves, finely chopped
- 2 cups vegetable stock
- 2 tablespoons lemon juice
- 1.5 teaspoons salt
- 0.5 teaspoon black pepper
- 1.5 cups tomato juice
Instructions
Wash the zucchinis and trim the ends. Carefully hollow out the center using a vegetable corer, leaving about 0.5 cm of skin as the shell. Reserve the flesh scooped out for another use.
In a large skillet over medium heat, heat the olive oil. Add the chopped onion and sauté until soft and translucent, about 5 minutes.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the rice, tomato paste, chopped tomato, cinnamon, allspice, cumin, coriander, parsley, mint, and 1 teaspoon of salt to the skillet. Stir to combine.
Pour in 1 cup of vegetable stock and reduce heat to medium-low. Simmer the mixture for about 10 minutes or until the liquid is absorbed, stirring occasionally. Remove from heat and allow to cool slightly.
Preheat your oven to 375°F (190°C).
Stuff the hollowed zucchinis loosely with the rice mixture, allowing room for the rice to expand. Do not overfill.
In a large baking dish, arrange the stuffed zucchinis in a single layer. Pour the remaining 1 cup of vegetable stock and the tomato juice over the zucchinis.
Squeeze the lemon juice over the zucchinis and season with the remaining 0.5 teaspoons of salt and black pepper.
Cover the baking dish tightly with foil and bake for 45 minutes.
Remove the foil and bake for an additional 15 minutes, allowing the sauce to thicken slightly and the top to lightly brown.
Remove from the oven and allow to cool slightly before serving.
Serve the Vegan Koussa Mehchi warm, garnished with additional parsley and mint if desired.
Nutrition Facts
Calories |
1132 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.4 g | 51% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5810 mg | 253% | |
| Total Carbohydrate | 173.9 g | 63% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 58.9 g | ||
| Protein | 41.4 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 783 mg | 60% | |
| Iron | 28.8 mg | 160% | |
| Potassium | 7004 mg | 149% | |
*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.
