Ingredients:

• Zucchini – 1, approx. 300g, grated
• Salt – 1/3 teaspoon (for the zucchini)
• Rice – ½ cup (90g)
• Buckwheat – ½ cup (90g)
• Vegetable oil/olive oil – For cooking
• Boiling water – 2.5 cups (500 ml)
• Spring onion – To taste, chopped
• Eggs – 2 boiled, chopped
• Salt – 1/4 teaspoon (for seasoning)
• Parsley – Chopped, to taste
• Garlic – 2 cloves, minced
• Eggs – 2 (for the patties)
• Salt – 1/3 teaspoon (for the batter)
• Flour or rice flour – 1 tablespoon
• Vegetable oil/olive oil – For frying

Step-by-Step Instructions:

Step 1: Prepare the Zucchini

1. Grate the Zucchini: Start by washing the zucchini and trimming the ends. Grate it using a box grater or food processor. Place the grated zucchini in a colander and sprinkle 1/3 teaspoon of salt over it. Let it sit for about 10-15 minutes to release excess water.
2. Squeeze Out the Moisture: After the zucchini has rested, squeeze out as much liquid as possible using your hands or a clean kitchen towel. This will prevent the patties from becoming soggy during frying.

Step 2: Cook the Rice and Buckwheat

1. Boil the Water: Bring 2.5 cups of water to a boil in a medium saucepan.
2. Cook the Rice and Buckwheat: Add ½ cup of rice and ½ cup of buckwheat to the boiling water. Stir in a pinch of salt and reduce the heat to low. Cover the pot and simmer for about 10 minutes, or until both the rice and buckwheat are cooked and the water is absorbed. Set aside and let it cool slightly.

Step 3: Prepare the Patty Mixture

1. Combine the Ingredients: In a large mixing bowl, combine the squeezed zucchini, cooked rice, and buckwheat. Add the chopped spring onions, 2 boiled and chopped eggs, and ¼ teaspoon of salt. Stir in the chopped parsley and minced garlic for extra flavor.
2. Add the Eggs and Flour: Crack 2 raw eggs into the mixture, then add 1 tablespoon of flour (or rice flour for a gluten-free option) and 1/3 teaspoon of salt. Mix everything thoroughly until you get a cohesive batter-like mixture.

Step 4: Form the Patties

1. Shape the Patties: Using your hands or a spoon, shape the mixture into medium-sized patties. You should get around 8-10 patties depending on the size.

Step 5: Fry the Patties

1. Heat the Oil: In a large frying pan, heat 2-3 tablespoons of vegetable oil or olive oil over medium heat.
2. Fry the Patties: Carefully place the patties into the hot oil. Fry the patties for 3-4 minutes on each side, or until golden brown and crispy. Make sure not to overcrowd the pan – fry in batches if necessary.
3. Drain the Patties: Once the patties are fried, remove them from the pan and place them on a plate lined with paper towels to drain any excess oil.

Step 6: Serve

1. Garnish and Serve: Serve the zucchini and buckwheat patties hot, garnished with fresh parsley or additional spring onions. These patties can be enjoyed on their own, with a dipping sauce like yogurt or tzatziki, or alongside a salad for a complete meal.

Cooking Tips:

• Removing Moisture from Zucchini: Removing excess water from the zucchini is key to achieving crispy patties. Don’t skip the salting and squeezing step, as it ensures the patties won’t fall apart during frying.
• Use a Non-Stick Pan: If possible, use a non-stick pan to prevent the patties from sticking and breaking apart while frying.
• Oil Temperature: Make sure the oil is hot before adding the patties. If the oil is not hot enough, the patties will absorb more oil and become greasy instead of crispy.
• Baking Option: For a lighter option, you can bake the patties in the oven. Preheat the oven to 375°F (190°C), place the patties on a lined baking sheet, brush them with oil, and bake for 20-25 minutes, flipping halfway through until golden brown and crispy.

Storage:

• Refrigeration: Store leftover patties in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat or in the oven to regain their crispiness.
• Freezing: These patties freeze well. Once cooled, place them in a single layer on a baking sheet to freeze. Once frozen, transfer them to a freezer-safe bag or container. They can be reheated directly from frozen in a pan or oven.

Nutritional Facts (Per Serving – 1 Patty):

• Calories: 130-150 kcal
• Protein: 5-6 g
• Fat: 7-8 g
• Carbohydrates: 15-18 g
• Fiber: 2-3 g
• Sugar: 1 g
• Sodium: 200-250 mg

These zucchini and buckwheat patties are packed with fiber from the vegetables and whole grains, along with a good balance of protein and healthy fats from the eggs and olive oil. They are a low-calorie, nutrient-dense option for anyone looking to enjoy a healthy meal.

Frequently Asked Questions (FAQs):

1. Can I substitute buckwheat with another grain? Yes, you can substitute buckwheat with other grains like quinoa, barley, or couscous. Adjust the cooking time according to the grain you choose.

2. Are these patties gluten-free? The patties can easily be made gluten-free by using rice flour or another gluten-free flour alternative.

3. Can I bake the patties instead of frying them? Yes, you can bake the patties in the oven at 375°F (190°C) for about 20-25 minutes, flipping halfway through, until they are crispy and golden.

4. Can I add other vegetables to the recipe? Absolutely! You can add grated carrots, spinach, or bell peppers to the mixture for extra flavor and nutrients.

5. Can I make the patties ahead of time? Yes, you can prepare the patties in advance and store them in the refrigerator for up to 24 hours before frying. Alternatively, you can freeze the patties before frying and cook them later.

Conclusion:

Zucchini and Buckwheat Patties with Rice are a delicious, low-calorie meal option that’s perfect for breakfast, lunch, or even a light dinner. This recipe is not only nutritious but also packed with flavor, offering the perfect balance of savory ingredients and crunchy textures. These patties are versatile and can be enjoyed as a main course or side dish. Whether you’re looking to maintain a healthy diet or simply enjoy a wholesome, plant-based meal, this recipe is a fantastic addition to your meal plan. Best of all, the patties can be easily customized to suit your taste preferences, making them a go-to dish for any occasion!