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Iraqi Stuffed Zucchini (Cousa Mashi) Recipe

Iraqi Stuffed Zucchini (Cousa Mashi) Recipe

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Ingredients:

Serving

8 small baby zucchini (the light green ones )
1 -2 medium bell pepper
baharat spice mix, to taste (dh's family uses curry powder)
1 lb ground beef
1 medium cooking onion, chopped (smaller pieces are better)
1 bunch flat leaf parsley , including stems, chopped
sea salt , to taste
white basmati rice, rinsed and soaked
1 (5 1/2 oz) can tomato paste
water

Directions:

Wash and hollow out baby zucchini's cutting tops off where the stems grow. Put all together in a large pot. Discard innards.
Cut tops off bell peppers and remove seeds and membrane. Add to pot including tops. Discard innards.
Mix ground beef (CW rinses and drains), white Basmati rice, chopped onion, chopped flat leaf parsley, sea salt, to taste & baharat.
Stuff each vegetable until just about full pressing lightly to make sure there are no air pockets. If you press to hard the result will be too dry.
Cork each vegetable with stem end cutting to fit if too large. Return each.
Vegetable to the pot in as even a layer as possible.
Keep remaining filling to side as it will be used in the sauce.
Add tomato paste to some water and mix (whisk works best) until no lumps remain. Add to pot along with more water until just over top of the vegetables, Add some extra bahrat spice mix to taste, sea salt, and bring to the boil.
Cover and cook until partially done adding remaining filling (it shouldn't be a lot) to the surrounding liquid so that once cooked it will form a sauce not a dry rice dish. So if needed add more water/sea salt. Boil/simmer until done.
Remove vegetables and arrange on a large platter, spoon sauce around.
Enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	249.09 Kcal (1043 kJ)
Calories from fat	132.67 Kcal
		% Daily Value*
Total Fat	14.74g	23%
Cholesterol	70.29mg	23%
Sodium	84.45mg	4%
Potassium	589.74mg	13%
Total Carbs	6.59g	2%
Sugars	3.69g	15%
Dietary Fiber	1.3g	5%
Protein	22.73g	45%
Vitamin C	54.9mg	92%
Vitamin A	1.1mg	37%
Iron	21.6mg	120%
Calcium	28.5mg	3%

Amount Per 100 g
Calories	112.35 Kcal (470 kJ)
Calories from fat	59.84 Kcal
		% Daily Value*
Total Fat	6.65g	23%
Cholesterol	31.7mg	23%
Sodium	38.09mg	4%
Potassium	265.99mg	13%
Total Carbs	2.97g	2%
Sugars	1.67g	15%
Dietary Fiber	0.59g	5%
Protein	10.25g	45%
Vitamin C	24.8mg	92%
Vitamin A	0.5mg	37%
Iron	9.7mg	120%
Calcium	12.9mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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