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Kabak Dolması - Rice Stuffed Zucchini

Kabak Dolması, or Rice-stuffed Zucchini (courgette in UK), is a traditional dish that brings together fresh zucchini and a flavorful filling made with rice, ground meat, fresh herbs, onions, and spices.

Prep Time
25 mins
Cook Time
25 mins
Total Time
1 hr 10 mins
Servings: 4 people
Calories: 257 kcal
Course: Main Course
Cuisine: Asian , Mediterranean , Greek , Middle Eastern , Turkish , Lebanese

Ingredients

  • 6 medium zucchini
  • 150 g ground meat
  • 1 large onion (finely chopped)
  • 100 g short grain rice
  • 1 ½ tablespoon tomato paste
  • ¾ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon paprika
  • 2 tablespoon chopped parsley
  • 1 cup water (to add to the filling)
  • 1 tbsp tomato paste diluted with 1 cup water (to cook the zucchinis)

Instructions

    Cup of Yum
  1. Rinse the zucchinis thoroughly, trim off the ends, and cut them into 2 or 3 pieces, depending on the length of the zucchinis. I prefer peeling my zucchinis but it is absolutely fine to leave the skin on if you like.
  2. Using a small spoon, melon baller, or an apple corer, carefully hollow out the centers, leaving about ¼ inch of the shell. Be gentle to avoid piercing the skin.
  3. To prepare the stuffing, rinse the rice under cold running water until the water runs clear. Let it drain on a colander, and then transfer it into a large bowl.
  4. Add the ground meat, chopped onions, salt, freshly ground pepper, paprika, tomato paste, olive oil (optional), 1 cup of water, and chopped parsley to the bowl.
  5. Mix everything very well until nicely combined.
  6. Using a small spoon, carefully stuff each zucchini with the rice mixture, leaving a little space at the top for the rice to expand during cooking.
  7. Place the stuffed zucchinis upright in a large pot.
  8. Pour the water and tomato paste mixture into the pot, just enough to come about halfway up the sides of the zucchinis.
  9. Cover the pot with a lid and bring the liquid to a gentle simmer. Cook for about 40-45 minutes, or until the zucchinis are tender and the rice is fully cooked.
  10. Let the stuffed zucchinis to rest for a few minutes before serving with a few dollops of yogurt and a bowl of salad on the side.

Notes

  • Select medium-sized zucchinis that are firm and free of blemishes.
  • While zucchini is traditional, you can use other vegetables such as bell peppers, tomatoes, or eggplants for a colorful and varied presentation.
  • Using ground beef or lamb with high fat content will add extra flavour to your stuffed zucchinis.
  • While coring the zucchinis, be gentle to avoid piercing the skin.
  • The cooking time highly depends on the size of your zucchini, check the doneness after simmering them for 30 minutes.
  • You can store Kabak Dolması in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Nutrition Information

Calories 257kcal (13%) Carbohydrates 33g (11%) Protein 13g (26%) Fat 9g (14%) Saturated Fat 3g (15%) Polyunsaturated Fat 1g Monounsaturated Fat 4g Trans Fat 0.5g Cholesterol 27mg (9%) Sodium 539mg (22%) Potassium 1067mg (30%) Fiber 5g (20%) Sugar 10g (20%) Vitamin A 869IU (17%) Vitamin C 60mg (67%) Calcium 79mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 257

% Daily Value*

Calories 257kcal 13%
Carbohydrates 33g 11%
Protein 13g 26%
Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 4g 20%
Trans Fat 0.5g 25%
Cholesterol 27mg 9%
Sodium 539mg 22%
Potassium 1067mg 23%
Fiber 5g 20%
Sugar 10g 20%
Vitamin A 869IU 17%
Vitamin C 60mg 67%
Calcium 79mg 8%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.