Zucchini stuffed with buckwheat
Ingredients
For stuffing
- 250 g buckwheat
- 160 g dry onion (finely chopped)
- 1 clove of garlic
- herbs (parsley, dill, spearmint)
- salt & pepper
- 1100 g fresh zucchini
For sauce
- 60 g flour
- 60 g olive oil
- 1 eggyolk
- 300 ml water
- Juice from two lemons
The fresh green zucchini of the season (summer) are ideal to become stuffed.
I used zucchini from my garden so they are delicious and organic!
The recipe I suggest is an alternative that is not difficult to possess.
Buckwheat is cooked like rice and with a water ratio of 1:2 (that is, for 100 g of buckwheat – 200 g of water).
Buckwheat is the best seed that can replace wheat for those who must not eat gluten, and has a low glycemic index (for those who are careful of their blood sugar levels and not only!).
Its protein content is high in relation to the low amount of conventional cereals. It also contains most B vitamins, vitamins E and K, folic acid and is rich in minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium and zinc.
A rich source of nutrients and extremely beneficial properties for our body.
Among other things, the rutin substance that is found in buckwheat (bioflavonoid) builds up blood, helps the kidneys, neutralizes acidic residues, combats arteriosclerosis, strengthens the capillaries and reduces the chance of bleeding (Balch, 1998, Joachim et al, 2008)
and as an antioxidant, rutin reduces the toxicity of oxidized LDL cholesterol, prevents platelet aggregation and fights venous leg formations (Varvoglis, 2008).
Try it also in other recipes trying to replace rice or even add it to salads!
Method
Remove the zucchini’s flesh.
Rinse the buckwheat and leave it for about 10 minutes in water to get soaked.
Drain it.
In a saucepan, saute the onions with some olive oil.
Add the buckwheat and some water (lower the heat).
Add the herbs and garlic and stir for a while.
Season with salt and pepper.
Remove from heat.
Stuff the zucchini and place them in a pot (if possible, all at the bottom of the pot)
This will require a large sized/diameter pot.
Spread any left over stuffing in the middle of the pot, between the zucchini.
Add a glass of water and as soon as the food is boiled once, lower the heat below medium.
Let it simmer, covered, for about 15 minutes.
We check whether our food is ready (if the buckwheat is boiled) and remove the pot from the heat.
For the sauce
Dilute the eggyolk in some water.
Saute the flour with olive oil in a small pot at medium heat.
Add the water and the diluted eggyolk and stir until it thickens. (for a minimum of time).
Add the lemon juice and season with salt and pepper.
Let it congeal for a while and our sauce is ready.
Serve our zucchini with sauce and have a tasty and nutritious meal, but with low calories and low-fat !!
Nutritional information per 100 g
Energy / calories: 97.79 kcal
Proteins: 3.03 g
Carbohydrates: 13.52 g
Fat: 4.69 g
Λίπη: 4,69 γρ.
