📝 Description

 What is this product?

     Marrow (Koosa), also known as courgette or zucchini in some regions, is a tender, light-green     vegetable belonging to the squash family. Locally grown marrows are known for their delicate skin, mild flavor, and     soft texture, making them a popular choice in Middle Eastern and Mediterranean cooking. Packed with water and     essential nutrients, they are ideal for both light meals and hearty traditional dishes. Marrow is incredibly versatile     — it can be stuffed, sautéed, grilled, or cooked in curries and stews. It’s low in calories but rich in vitamins and fiber,     supporting digestion and hydration.  

🌍 Origin

     Marrows are believed to have originated in Central America but became widely cultivated in the     Mediterranean and Middle East. In Saudi Arabia and other Gulf countries, locally grown Koosa     is a staple vegetable in many traditional recipes like stuffed koosa (Koosa Mahshi). Local cultivation ensures     freshness, sustainability, and superior taste due to short farm-to-table time.  

🍽️ Nutrition Table (Per 100g)

Note: Nutrient content may vary slightly depending on variety and growing conditions.

👩🍳 Cooking Method /Recipes

🥘 Recipe 1: Stuffed Koosa (Middle Eastern Style)

 Ingredients: 6 small koosa marrows, ½ cup rice, 150g minced meat, 1 tbsp tomato paste, 2 garlic cloves, salt, pepper, and 1 tsp olive oil.

 Method: 

1. Wash and hollow out the marrows carefully using a corer.   
2. Mix rice, minced meat, tomato paste, garlic, salt, and pepper to make the filling.  
3. Stuff the marrows loosely, avoiding overfilling.  
4. Arrange in a pot, add water and a touch of olive oil, then simmer for 30–40 minutes until tender.   
5. Serve hot with tomato sauce or yogurt. 

Why it’s healthy: Low in fat, high in fiber, and provides lean protein with a filling texture.

🥗 Recipe 2: Grilled Marrow with Herbs

 Ingredients: 2 medium marrows (sliced lengthwise), 1 tbsp olive oil, 1 tsp lemon juice, salt, black pepper, and oregano.

 Method: 

1. Brush the sliced marrows with olive oil and season with salt, pepper, and oregano.
   
2. Grill each side for 2–3 minutes until lightly charred and tender.   
3. Drizzle lemon juice on top and serve as a light side dish or salad topping.
   

Why it’s healthy: Lightly grilled and oil-free, providing vitamins with minimal calories.

🧊 Storage Instructions

🏠 Room Temperature   

• Store in a cool, shaded area if using within 1–2 days.
  

❄️ Refrigeration

• Store unwashed marrows in a perforated plastic bag in the vegetable crisper.
  
• Remains fresh for up to 7–10 days.
  

🥶 Freezing   

• For long-term storage, blanch sliced marrows in boiling water for 2–3 minutes, cool, and freeze in airtight bags.
  
• Best used within 3 months for soups and cooked dishes. 

🧺 Handling Tips

• Wash gently under running water before cooking; avoid soaking to retain texture.  
• Do not peel—most nutrients are just beneath the skin.