Low-Carb Cauliflower Rice Mahshi: A Healthy Twist on Middle Eastern Stuffed Zucchini
In the heart of almost every Middle Eastern home, the scent of simmering tomato sauce, fresh dill, and earthy cumin signals one thing: Mahshi. Traditionally, this labor of love involves hollowing out zucchini (Koosa) or eggplants and stuffing them with a savory mix of white rice and spiced meat. It is pure comfort food, but often heavy on the carbs. Today, we are reimagining this heritage classic by swapping the grain for cauliflower rice. This isn't just a dietary substitution; it's a flavor revelation. The cauliflower acts as a perfect sponge, soaking up the rich, garlic-infused tomato broth even better than traditional rice, resulting in a melt-in-your-mouth texture that feels indulgent yet remains incredibly light. This recipe retains all the authentic aromatics—the warmth of cinnamon, the depth of seven-spice (baharat), and the freshness of parsley—while offering a nutrient-dense profile that fits keto and gluten-free lifestyles. It’s a bridge between old-world tradition and modern wellness.
The Masterplan
Prepare the Zucchini: Wash the zucchini thoroughly. Trim the stems. Using a zucchini corer (mankara), carefully hollow out the inside flesh, leaving a wall about 1/4 inch thick. Be careful not to puncture the bottom or sides. Save the flesh for omelets or soups to reduce waste!
Make the Filling: In a large mixing bowl, combine the raw cauliflower rice, ground meat, diced onion, half of the minced garlic, chopped parsley, dill, 7-spice, cinnamon, 1 teaspoon salt, black pepper, and 1 tablespoon of olive oil. Mix by hand until thoroughly combined.
Stuff the Vegetables: Gently stuff each zucchini with the cauliflower meat mixture. Unlike rice, cauliflower doesn't expand significantly, so you can fill them to the rim, but do not pack it too tightly to ensure the cooking liquid permeates the center.
Prepare the Pot: In a deep pot or Dutch oven, arrange the stuffed zucchini. You can stack them horizontally or stand them upright depending on your pot size. Ensure they are snug so they don't float around.
Make the Sauce: In a separate bowl, whisk together the crushed tomatoes, tomato paste, remaining garlic, bone broth, remaining olive oil, and a pinch of salt.
Simmer: Pour the sauce over the arranged zucchini. The liquid should come about halfway to three-quarters up the sides of the vegetables. Cover the pot and bring to a boil over medium-high heat.
Cook: Once boiling, reduce heat to low and simmer gently for 40-45 minutes, or until the zucchini is tender when pierced with a fork. If the sauce is too thin, you can uncover for the last 10 minutes to reduce.
Serve: Serve hot with a drizzle of fresh lemon juice and a side of garlic yogurt.
Perfect Pairings
Creamy Pistachio Green Goddess Pasta
Crispy Feta Fried Eggs with Spicy Chili Oil
Creamy Tuscan Marry Me Chicken Gnocchi Soup
Gather Your Energy
Step by Step
Prepare the Zucchini: Wash the zucchini thoroughly. Trim the stems. Using a zucchini corer (mankara), carefully hollow out the inside flesh, leaving a wall about 1/4 inch thick. Be careful not to puncture the bottom or sides. Save the flesh for omelets or soups to reduce waste!
Make the Filling: In a large mixing bowl, combine the raw cauliflower rice, ground meat, diced onion, half of the minced garlic, chopped parsley, dill, 7-spice, cinnamon, 1 teaspoon salt, black pepper, and 1 tablespoon of olive oil. Mix by hand until thoroughly combined.
Stuff the Vegetables: Gently stuff each zucchini with the cauliflower meat mixture. Unlike rice, cauliflower doesn't expand significantly, so you can fill them to the rim, but do not pack it too tightly to ensure the cooking liquid permeates the center.
Prepare the Pot: In a deep pot or Dutch oven, arrange the stuffed zucchini. You can stack them horizontally or stand them upright depending on your pot size. Ensure they are snug so they don't float around.
Make the Sauce: In a separate bowl, whisk together the crushed tomatoes, tomato paste, remaining garlic, bone broth, remaining olive oil, and a pinch of salt.
Simmer: Pour the sauce over the arranged zucchini. The liquid should come about halfway to three-quarters up the sides of the vegetables. Cover the pot and bring to a boil over medium-high heat.
Cook: Once boiling, reduce heat to low and simmer gently for 40-45 minutes, or until the zucchini is tender when pierced with a fork. If the sauce is too thin, you can uncover for the last 10 minutes to reduce.
Serve: Serve hot with a drizzle of fresh lemon juice and a side of garlic yogurt.