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Buckwheat with zucchini

Buckwheat with Zucchini

A simple, light, plant-based dish or side! Buckwheat with zucchini is easy to put together and worth a look if you're watching your figure and your diet, eat vegetarian, or are keeping a fast. Since it contains no animal products, every ingredient is low in fat and calories yet rich in nutrients and vitamins. In both flavor and method it resembles the traditional Indian dish known as buckwheat sabji, served during fasting periods — so this recipe will also appeal to anyone who enjoys the cuisines of other countries.

Snezhana

Recipe author

Composition / ingredients

Servings:

Buckwheat

0.5

Water

Zucchini

150

Carrot

Onion

Vegetable oil

Salt

Ground black pepper

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 11 % 2 g

Fats 17 % 3 g

Carbohydrates 72 % 13 g

83 kcal

GI: 31 / 69 / 0

Cooking method

Cooking time: 25 min

Step 1:

How do you make buckwheat with zucchini? Start by prepping the ingredients. Rinse the buckwheat thoroughly, changing the water several times until it runs clear, then drain it in a colander. To speed things up, you can parcook the buckwheat: put it in a saucepan, cover with water, add a pinch of salt, and bring to a boil. Simmer for about 5–7 minutes from the boil so the grains swell. Don't drain off the cooking water.
Step 2:

Wash, peel, and cut the carrot into thin strips or cubes — whichever you prefer.
Step 3:

Peel the onion and cut it into cubes, strips, or thin wedges.
Step 4:

Wash the zucchini and peel it, then scoop out the core with the seeds and cut the flesh into small cubes or strips. If the zucchini is young, with tender, thin skin, just wash it and cut it into small cubes, skin and all.
Step 5:

Pour vegetable oil into a skillet and heat it. Sauté the onion and carrot, stirring with a spatula, until the onion turns translucent and the carrot softens.
Step 6:

Add the zucchini and the cooked buckwheat along with its cooking water. Season with spices to taste. Stir, cover, and simmer over low heat for about 10–15 minutes. Uncover so the water can cook off completely. The dish is ready.
Step 7:

Serve it as a side or as a main on its own with tomato sauce. Enjoy!

For all the secrets of cooking buckwheat and choosing the right kind so your dish turns out delicious, see our article on everyday buckwheat and what we may not know about it.
Oils are only healthy up to a certain temperature — the smoke point, past which the oil starts to burn and form toxic compounds, including carcinogens. To learn how to judge frying temperature and pick the best oil for frying (and which to skip altogether), read more here.
Important! The wrong pan can ruin even the best recipe. For all the details on choosing the perfect pan for different dishes, read more here.