Vegan Palestinian Zucchini with Tomato Stew (Kosa w Bandoora)

I started a series “Arabic Cuisine“ featuring my traditional food. Today the dish is Vegan Zucchini with Tomato Stew (Kosa w Bandoora)!

Two years ago when I started adding recipes to my blog, I started a challenge called “trying new veggies” since I was new here in the States. I started with kale, butternut squash, and acorn squash, but I kind of stopped it—even though I didn’t really give up trying new foods, it wasn’t a continuous series on the blog.

Anyway, zucchini was on my list! In the Middle East, zucchini is known as Kousa (or Kosa). Light green summer squash is widely used in Levantine cooking for both stuffed dishes and quick tomato stews. Unfortunately, I couldn’t find the traditional light green Kousa here when I first looked, even though I see other Arab foodies find it in Florida and other states.

(If you love Levantine zucchini dishes, be sure to also check out our traditional Stuffed White Zucchini in Tomato Sauce (Kousa Mahshi)!)

I usually have zucchini sautéed with other veggies. I see lots of creative recipes on Pinterest using zucchini as a low-carb option, but I wasn’t sure if I wanted that. Now, after starting the Arabic Cuisine series, I want to share this “dear to me” recipe with you.

How well-known this recipe is, I honestly don’t know! I couldn’t find it on Google in English when I searched. You can find some results in Arabic, but anyway, it’s my mom’s favorite dish and I love eating it—it truly reminds me of home. I love it because it’s versatile, satisfying, and for me, tomato-based dishes are the ultimate comfort meals (and so much healthier than creamy ones!).

🥗 Health Benefits of Zucchini & Tomato Stew

While zucchini might not always get the hype of other superfoods, eating a variety of colorful plants is so important for health! Zucchini offers wonderful nutrition:

• Soluble Fiber for Digestion: Rich in soluble fiber, which supports gut motility and helps reduce constipation.

• Low-Calorie & Nutrient-Dense: Naturally low in calories while delivering good amounts of Vitamin C, folate, potassium, and manganese.

• Eye & Cellular Health: Contains powerful carotenoid antioxidants like lutein and zeaxanthin, which reduce free radical damage and protect your eye health.

• Fully Edible & Versatile: The skin, seeds, and blossoms of zucchini are all edible! Just give them a thorough wash under running water. In this recipe, I peeled the zucchini, but sometimes I leave the skin on.

Save it, pin it for later!

💡 Variations & Substitutions

• Zucchini Variety: If you can’t find pale green Levantine cousa squash, standard dark green zucchini works perfectly and holds its texture nicely during simmering.

• Pita Bread Style: You can simmer pita bread directly in the stew for a soft, comforting, “soggy” texture (my favorite!), or keep it crisp on the side to scoop up the stew.

• Gluten-Free Adaptation: Simply use your favorite gluten-free pita or flatbread, or serve the stew over a bowl of warm basmati rice or vermicelli rice.

• Extra Aromatics: Feel free to add a clove or two of minced garlic or a pinch of crushed red pepper flakes along with the onions for extra depth.

❓ Frequently Asked Questions (FAQs)

1. What is Kousa (Kosa) in English?

Kousa (كوسا) is the Arabic word for zucchini or light green summer squash, a staple vegetable widely used across Levantine, Middle Eastern, and North African cuisines.

2. Can I use dark green zucchini for Kosa w Bandoora?

Yes! While traditional Middle Eastern recipes often use pale green Levantine zucchini (cousa squash), standard dark green zucchini works equally well in this stew and holds its shape nicely.

3. Is Kosa w Bandoora vegan and gluten-free?

Yes! This classic home-cooked dish is naturally 100% vegan and dairy-free. It is naturally gluten-free on its own, provided you serve it with gluten-free bread or over rice.

4. How do I serve Zucchini with Tomato Stew?

Serve it hot alongside warm pita bread, cooked white basmati rice, or vermicelli rice, accompanied by fresh green onions, radishes, or a side of cold Greek yogurt.

Lets get to the recipe!

🛒 Shop the Recipe

Here are a few recommended items to make this authentic Middle Eastern stew at home:

• Heavy Skillet or Dutch Oven: Perfect for gently sautéing onions and simmering vegetable stews evenly.

• Quality Extra Virgin Olive Oil: Adds that authentic Levantine finish and richness to tomato-based stews.

• Warm Middle Eastern Spices: Cumin and ground coriander add essential warmth to simple tomato broth.

Yield: 4

Vegan Palestinian Zucchini with Tomato Stew (Kosa w Bandoora)

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Authentic Palestinian Zucchini with Tomato Stew (Kosa w Bandoora). Simple, comforting, naturally vegan, and packed with tender summer squash simmered in a warm cumin-coriander tomato broth.

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Ingredients

• 3 large zucchinis (peeled and cut into cubes)
• 4 medium Roma tomatoes (2 diced into cubes, 2 grated)
• 2 Tbsp extra virgin olive oil (divided)
• 2 Tbsp tomato paste
• 1 small yellow onion (cut into half-moons / wings)
• 1/2 loaf large pita bread (torn into pieces)
• 1.5 cups water
• Pinch of sea salt, black pepper, ground cumin, and ground coriander (to taste)
• Fresh chives and cayenne pepper for garnish

Instructions

1. Prep Veggies: Peel and cut the zucchinis into cubes. Dice two of the Roma tomatoes into cubes, and coarsely grate the other two tomatoes. Slice the onion into wings.
2. Sauté Onion: Heat a large skillet over medium heat. Add 1 Tbsp of olive oil and sauté the onion for about 3 minutes until tender and translucent.
3. Add Zucchini & Tomatoes: Add the diced tomatoes, cubed zucchinis, and the remaining 1 Tbsp of olive oil to the skillet, stirring well.
4. Build the Broth: Stir in the grated tomatoes, tomato paste, and water, stirring gently after each addition to combine.
5. Simmer & Season: Add the salt, black pepper, cumin, and ground coriander. Reduce heat, cover, and let it simmer gently for 20 minutes until the zucchini is tender.
6. Serve: Garnish with fresh chives and a dusting of cayenne pepper. Serve piping hot with pita bread!

Notes

Pita Bread Tip: You can add the pita bread directly into the skillet with the veggies while cooking if you like it soft and soggy (the way I love it!), or serve crisp bread on the side to dip.

Gluten-Free Note: Use gluten-free flatbread or serve over steamed rice if you prefer a gluten-free meal.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 135Total Fat: 8gSaturated Fat: 1gUnsaturated Fat: 7gSodium: 56mgCarbohydrates: 15gFiber: 5gSugar: 6gProtein: 4g

📌 Related Recipes from the Arabic Cuisine Series

• Stuffed White Zucchini in Tomato Sauce (Kousa Mahshi) – Classic Levantine zucchini stuffed with spiced rice and meat or herbs.

• Vegan Stuffed Grape Leaves (Yalanji) – Tangy grape leaves stuffed with whole-grain bulgur and herbs.

• Creamy Mutabal (Eggplant Dip) – Traditional roasted eggplant dip with tahini and garlic.

Have you tried zucchini with tomato? Will you give it a try?