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Healthy Kousa in Laban (Middle Eastern Zucchini & Beef in Yogurt Sauce)

Today’s recipe is one of my all-time favorite comfort foods: kousa in laban, inspired by mansaf, Jordan’s national dish.

This dish is deeply rooted in tradition. It’s rich, cozy, and usually made with lamb and a generous amount of rice and ghee. The star of the dish is jameed, a dried fermented yogurt that gives the sauce its signature tangy, savory flavor.

For my version, I keep all the traditional flavors but lighten things up by using lean ground beef, adding zucchini for extra volume and nutrients, and balancing the sauce with Greek yogurt. It still tastes like home — just a little more everyday-friendly.

Tips for Success

  • Keep stirring the laban while heating — this prevents curdling.
  • Adjust tanginess by adding more or less Greek yogurt.
  • This dish tastes even better the next day once the flavors settle.

Why This Dish Means So Much to Me

This recipe tastes like childhood. It’s the kind of meal that fills the house with warmth and brings everyone to the table. Recreating my mom’s Jordanian cooking in a way that still honors tradition — while making it more balanced — is something I truly love.

If you grew up eating mansaf or kousa in laban, I hope this version brings you that same comfort. And if it’s your first time trying it, welcome — you’re in for something special 💛

Servings: 4
Ingredients
    Main Ingredients
  • 2 cups uncooked rice
  • 1 lb 93% lean ground beef
  • 4 diced zucchinis
  • jameed (fermented dried yogurt)
  • 1/2-1 cup greek yogurt
  • 1 cup chicken broth
  • 1 tbsp olive oil
  • 1 tbsp ghee
  • 28 g peeled blanched almonds
    • Meat Seasonings
  • 1/3 cup parsley
  • 1/2 onion
  • 1 tbsp red pepper paste (optional)
  • 1 tbsp tomato paste (optional)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp cumin
  • 1/4 tsp cinnamon
  • 1 tsp black pepper
  • 1 tsp paprika
  • 1/2 tsp cayenne pepper
  • 1/2 tsp turmeric
  • 1/2 tsp 7 spice
  • 1 tsp seasoning salt
  • 1 tsp olive oil
    • Rice Seasoning
  • 1/2 tsp salt
  • 1/2 tsp turmeric
Instructions
  1. 1
    Prepare the Jameed

    Soak the jameed in hot water (just enough to cover it) for at least 1 hour until softened.

  2. 2
    Blend the Yogurt Sauce

    Break the softened jameed into smaller pieces and add to a blender with the soaking water, Greek yogurt, and chicken broth. Blend until smooth.

  3. 3
    Prepare the Meat Mixture

    Blend the parsley and onion, then add to the ground beef along with all the meat seasonings. Mix well.

  4. 4
    Cook the Meat & Zucchini

    Roll the meat into small balls and place on a baking sheet with the diced zucchini. Bake at 375°F for 30–40 minutes, until cooked through and lightly browned.

  5. 5
    Cook the Rice

    Rinse and soak the rice, then cook on the stove with chicken broth, salt, and turmeric until fluffy.

  6. 6
    Toast the Almonds

    In a small pan, toast the almonds in a mix of ghee and olive oil until golden and fragrant. Set aside.

  7. 7
    Cook the Laban Sauce

    Strain the blended jameed mixture into a pot. Cook over medium-high heat, stirring constantly, until it comes to a gentle boil. Turn off the heat and stir in turmeric and ¼ tsp ghee.

  8. 8
    Assemble & Serve

    Plate the rice, top with the meat and zucchini, sprinkle with toasted almonds, and generously pour the warm laban sauce over everything.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 560kcal
% Daily Value *
Protein 38g76%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Read it online: https://crystalswellnesskitchen.com/recipes/healthy-kousa-in-laban-recipe-middle-eastern-zucchini-beef-in-yogurt-sauce/