Last Updated on February 17, 2024
Kousa bil laban, also known as stuffed zucchini in yoghurt sauce, is a delicious and satisfying Middle Eastern dish that combines the freshness of zucchini with the creaminess of yoghurt.
This traditional Lebanese dish is a popular choice for both everyday meals and special occasions.
In this blog post, we will take a closer look at the dish, its ingredients, how to make it, storage tips, nutrition information, serving suggestions, substitutes, and answer some frequently asked questions.
What is kousa bil laban?
Kousa bil laban is a dish that originated in Lebanon but is now enjoyed in various Middle Eastern countries. It is a versatile dish that can be served as a main course or as part of a larger spread.
Kousa bil laban literally translates to “zucchini in yoghurt” in Arabic. The combination of tender zucchini stuffed with flavorful meat and rice, served in a creamy yoghurt sauce, makes it a truly delightful and comforting meal.
The stuffed zucchini are then cooked in a yoghurt sauce until tender and juicy. The result is a comforting and flavorful dish that is loved by many.
Ingredients:
For the stuffing:
- Small onion, finely chopped: The small onion adds flavor and aroma to the stuffing. Its sweetness and depth enhance the overall taste of the dish.
- 7 spice: 7 spice is a blend of aromatic spices that adds complexity and depth of flavor to the stuffing. It typically includes a combination of cinnamon, allspice, nutmeg, cloves, ginger, coriander, and pepper, creating a warm and fragrant seasoning.
- Salt: Salt enhances the flavor of the stuffing and helps to balance the other spices and ingredients.
- Mint leaves, finely chopped: Mint leaves add a refreshing and aromatic flavor to the stuffing. Their bright and herbaceous taste complements the richness of the meat and adds a pleasant contrast to the dish.
- Ground meat (lamb or beef): Ground meat serves as the main protein component of the stuffing. It adds richness and texture to the dish, making it hearty and satisfying.
- Parsley, finely chopped: Parsley adds freshness and brightness to the stuffing. Its mild, slightly peppery flavor enhances the overall taste of the dish and adds a pop of color.
- Mild olive oil: Olive oil is used for cooking the stuffing ingredients. It adds richness and depth of flavor to the dish while helping to bind the ingredients together.
- Short grain rice: Short grain rice is used to add texture and bulk to the stuffing. It absorbs the flavors of the other ingredients and helps to create a cohesive filling for the zucchini.
- Black pepper: Black pepper adds a subtle heat and earthiness to the stuffing. It enhances the other flavors in the dish and adds depth to the overall taste.
For the yoghurt sauce:
- Cornflour: Cornflour is used as a thickening agent for the yogurt sauce. It helps to give the sauce a creamy consistency and prevents it from becoming too thin.
- Plain yogurt: Plain yogurt forms the base of the sauce, providing a tangy and creamy flavor. It adds richness to the dish and helps to balance the spices and flavors of the zucchini and stuffing.
- Garlic cloves, chopped: Garlic adds a pungent and aromatic flavor to the yogurt sauce. Its savory taste enhances the overall complexity of the dish.
- Cilantro, chopped: Cilantro adds freshness and brightness to the yogurt sauce. Its citrusy and herbaceous flavor complements the other ingredients in the dish.
- Zucchini water: Zucchini water is used to thin out the yogurt sauce and adjust its consistency. It adds a subtle vegetable flavor to the sauce and helps to enhance the overall taste of the dish.
- Short grain rice (optional): Short grain rice can be added to the yogurt sauce for extra texture and substance. It absorbs the flavors of the sauce and adds a hearty element to the dish.
- Dried mint: Dried mint adds a subtle herbal flavor to the yogurt sauce. Its cool and refreshing taste complements the other spices and ingredients in the dish.
- Lightly toasted pine nuts: Lightly toasted pine nuts add a nutty crunch to the yogurt sauce. Their rich and buttery flavor enhances the overall taste of the dish.
- Slightly salted butter: Slightly salted butter adds richness and depth of flavor to the yogurt sauce. It helps to create a creamy and indulgent texture while adding a subtle savory note to the dish.
For preparing zucchini:
- Light green zucchini: Light green zucchini serves as the main ingredient for the dish. Its mild and slightly sweet flavor provides a delicate base for the stuffing.
- Water: Water is used to cook the zucchini, helping to soften it and prepare it for stuffing.
- Sliced lemon: Sliced lemon is added to the water for cooking the zucchini. It adds a subtle citrusy flavor to the zucchini and helps to enhance its natural freshness.
How to make kousa bil laban:
Before we delve into the step-by-step directions, let’s first give a short introduction to the process of making kousa bil laban. The dish involves hollowing out the zucchini, preparing the stuffing, cooking the stuffed zucchini in the yoghurt sauce, and finally garnishing with a flavorful topping of garlic, cilantro, mint, and pine nuts.
Step 1: Preparing the zucchini
– Begin by washing the zucchini thoroughly.
– Trim off the ends and cut them into uniform pieces, around 4-5 inches long.
– Carefully scoop out the flesh of each zucchini, leaving a hollow space for the stuffing.
– Place the hollowed-out zucchini in a large bowl of water with sliced lemon to prevent browning.
Step 2: Making the stuffing
– In a mixing bowl, combine the ground meat, short grain rice, black pepper, 7 spice, chopped onion, parsley, mint, salt, and a drizzle of mild olive oil.
– Mix well until all the ingredients are evenly distributed and the mixture is well combined.
Step 3: Stuffing the zucchini
– Take each hollowed-out zucchini and generously stuff it with the meat and rice mixture.
– Gently press the stuffing into the zucchini to ensure it is tightly packed.
Step 4: Cooking the stuffed zucchini in yoghurt sauce
– In a large pot, whisk together the plain yoghurt, cornflour, and the optional rice.
– Add the zucchini water and salt, then place the pot over medium heat.
– Stir the mixture constantly to prevent the yoghurt from curdling.
– Once the sauce comes to a gentle boil, carefully add the stuffed zucchini.
– Reduce the heat to low, cover the pot, and let it simmer for about 30-45 minutes, or until the zucchini are tender and the rice is cooked.
Step 5: Garnishing and serving
– In a small saucepan, melt some slightly salted butter.
– Add the chopped garlic and sauté until golden brown.
– Sprinkle in the dried mint and stir for a few seconds.
– Pour the butter mixture over the cooked zucchini in yoghurt sauce.
– Garnish with chopped cilantro and lightly toasted pine nuts.
Notes:
To help you achieve the best results, here are some tips and tricks to keep in mind while preparing kousa bil laban:
– Choose young and tender zucchini for the best texture.
– Make sure to pack the stuffing mixture tightly into the zucchini to prevent it from falling apart during cooking.
– If you prefer a thicker sauce, you can add more cornflour to the yoghurt mixture.
– To ensure even cooking, select zucchini that are similar in size.
– You can adjust the amount of spices and herbs according to your personal preference.
Storage Tips:
If you have any leftovers, kousa bil laban can be stored in an airtight container in the refrigerator for up to 3 days. Keep in mind that the zucchini may become softer after being refrigerated.
To reheat, simply place the desired portion in a saucepan and gently warm over medium heat until heated through.
Nutrition Information:
Kousa bil laban is a nutritious dish that offers a balanced combination of protein, carbohydrates, and healthy fats. The exact nutritional values may vary depending on specific ingredients and serving sizes. However, as a general reference, a serving of kousa bil laban (approximately 2 stuffed zucchini) provides around:
– Calories: 449
– Protein: 25g
– Fat: 9g
– Carbohydrates: 70g
– Fiber: 6g
– Sodium: 716mg
– Potassium: 1421mg
Serving Suggestions:
Kousa bil laban can be enjoyed as a standalone dish, but it is often served as part of a larger Middle Eastern feast. Here are some serving suggestions to elevate your kousa bil laban experience:
1. Serve with Arabic bread: Tear off a piece of fresh Arabic bread and use it to scoop up the creamy yoghurt sauce and zucchini.
2. Pair with rice: Serve the stuffed zucchini alongside fragrant and fluffy basmati rice. The rice can absorb the delicious yoghurt sauce, enhancing the overall flavor.
3. Add a side salad: Balance the richness of the yoghurt sauce with a simple side salad made from fresh greens, tomatoes, cucumbers, and a squeeze of lemon juice.
4. Top with pomegranate seeds: Sprinkle a handful of vibrant pomegranate seeds over the cooked kousa bil laban for a burst of freshness and a touch of tartness.
5. Serve with a dollop of labneh: Add a spoonful of labneh, a creamy strained yoghurt cheese, on top of the stuffed zucchini for an extra layer of creaminess.
What other substitutes can I use in kousa bil laban?
If you don’t have all the ingredients on hand or want to experiment with different flavors, here are some substitutes you can try:
1. Zucchini substitute: If you can’t find zucchini, you can use other summer squashes like yellow squash or pattypan squash.
2. Meat substitute: For a vegetarian version, you can replace the ground meat with cooked lentils or chickpeas. Alternatively, you can use vegetarian meat substitutes made from soy or seitan.
3. Rice substitute: Instead of short grain rice, you can use long grain rice or even quinoa for a healthier twist.
4. Yoghurt substitute: If you’re lactose intolerant or prefer a non-dairy option, you can substitute the plain yoghurt with coconut yoghurt or almond yoghurt.
5. Spice substitute: If you don’t have 7 spice or can’t find it, you can create your own blend using a combination of cinnamon, allspice, cloves, nutmeg, and black pepper.
Kousa Bil Laban
Ingredients
For the stuffing:
- 1 small onion finely chopped
- 1 teaspoon 7 spice
- ½ teaspoon salt
- Few mint leaves finely chopped
- 250 g ground meat lamb or beef
- Small handful of parsley finely chopped
- Small drizzle of mild olive oil
- 1 cup short grain rice
- ¼ teaspoon black pepper
For the yoghurt sauce:
- 1 tablespoon cornflour
- 1500 g plain yoghurt
- 2-3 garlic cloves chopped
- Small handful of cilantro chopped
- 2 cups zucchini water
- ½ cup short grain rice optional
- ½ teaspoon dried mint
- Small handful of lightly toasted pine nuts
- Slightly salted butter
For preparing zucchini:
- 2 kg light green zucchini
- 1 large bowl of water with sliced lemon
Instructions
Step 1: Preparing the zucchini
- – Begin by washing the zucchini thoroughly.
- – Trim off the ends and cut them into uniform pieces, around 4-5 inches long.
- – Carefully scoop out the flesh of each zucchini, leaving a hollow space for the stuffing.
- – Place the hollowed-out zucchini in a large bowl of water with sliced lemon to prevent browning.
Step 2: Making the stuffing
- – In a mixing bowl, combine the ground meat, short grain rice, black pepper, 7 spice, chopped onion, parsley, mint, salt, and a drizzle of mild olive oil.
- – Mix well until all the ingredients are evenly distributed and the mixture is well combined.
Step 3: Stuffing the zucchini
- – Take each hollowed-out zucchini and generously stuff it with the meat and rice mixture.
- – Gently press the stuffing into the zucchini to ensure it is tightly packed.
Step 4: Cooking the stuffed zucchini in yoghurt sauce
- – In a large pot, whisk together the plain yoghurt, cornflour, and the optional rice.
- – Add the zucchini water and salt, then place the pot over medium heat.
- – Stir the mixture constantly to prevent the yoghurt from curdling.
- – Once the sauce comes to a gentle boil, carefully add the stuffed zucchini.
- – Reduce the heat to low, cover the pot, and let it simmer for about 30-45 minutes, or until the zucchini are tender and the rice is cooked.
Step 5: Garnishing and serving
- – In a small saucepan, melt some slightly salted butter.
- – Add the chopped garlic and sauté until golden brown.
- – Sprinkle in the dried mint and stir for a few seconds.
- – Pour the butter mixture over the cooked zucchini in yoghurt sauce.
- – Garnish with chopped cilantro and lightly toasted pine nuts.
Notes
- – Choose young and tender zucchini for the best texture.
- – Make sure to pack the stuffing mixture tightly into the zucchini to prevent it from falling apart during cooking.
- – If you prefer a thicker sauce, you can add more cornflour to the yoghurt mixture.
- – To ensure even cooking, select zucchini that are similar in size.
- – You can adjust the amount of spices and herbs according to your personal preference.
Nutrition
Frequently Asked Questions:
1. Can I freeze kousa bil laban?
Yes, you can freeze kousa bil laban for up to 3 months. However, keep in mind that the texture of the zucchini may become softer after thawing and reheating. To freeze, place the cooked and cooled stuffed zucchini in an airtight container or freezer bags. Thaw in the refrigerator overnight and reheat gently on the stovetop.
2. Can I use different meats in the stuffing?
Yes, you can use different meats in the stuffing according to your preferences. Ground lamb, beef, or a combination of both work well in this dish.
3. Can I make kousa bil laban without rice?
Yes, you can omit the rice from the stuffing if desired. Simply adjust the seasoning accordingly and proceed with the rest of the recipe as usual.
4. Can I use vegetable broth instead of zucchini water?
Yes, if you don’t have zucchini water, you can use vegetable broth as a substitute. It will add extra flavor to the dish.
5. Can I make kousa bil laban in advance?
Yes, you can prepare the stuffed zucchini in advance and store them in the refrigerator until ready to cook. This can be especially helpful if you’re hosting a gathering or want to save time on the day of serving.
6. Can I use frozen zucchini for this dish?
While fresh zucchini is recommended for the best texture, you can use frozen zucchini if fresh is not available. Thaw the frozen zucchini and drain any excess liquid before proceeding.
Conclusion:
Kousa bil laban is a delightful Middle Eastern dish that brings together the flavors of tender zucchini and a creamy yoghurt sauce. With its comforting and satisfying qualities, it has earned its place as a staple in many Lebanese households.
By following the step-by-step directions in this article, you can easily recreate this delicious dish in your own kitchen.
Don’t be afraid to experiment with different herbs and spices to make it your own. Serve it alongside rice, bread, or a side salad for a complete meal that will transport your taste buds to the Middle East.
