This lightning-fast rice and zucchini dish transforms simple ingredients into a delightful meal that’s both nutritious and incredibly satisfying. Perfect for busy nights when you want something delicious without spending hours in the kitchen.
Ingredients
- 1 cup rice (150-160g)
- 2 medium zucchini
- 1 medium onion
- 1 large egg
- 2 tablespoons wheat flour (20g)
- 1/2 tablespoon sweet ground red pepper
- 1/2 tablespoon hot red pepper
- Salt to taste
- Garlic yogurt for serving
- Vegetable oil for cooking
Step-by-Step Instructions
- Prepare Ingredients
- Rinse rice thoroughly
- Dice zucchini into small cubes
- Finely chop onion
- Crack egg into a small bowl
- Cook Rice
- In a pot, cook rice with appropriate water (typically 1:2 rice to water ratio)
- Add pinch of salt
- Cook for 8-10 minutes until tender
- Vegetable Preparation
- Heat oil in a large skillet
- Sauté chopped onions until translucent
- Add zucchini cubes
- Cook for 3-4 minutes
- Create the Mixture
- Whisk egg in a separate bowl
- Add wheat flour
- Mix in sweet and hot red pepper
- Season with salt
- Final Cooking
- Pour egg mixture over zucchini
- Stir and cook for 2-3 minutes
- Combine with cooked rice
- Mix thoroughly
Nutritional Information
Per Serving:
- Calories: 250-300
- Protein: 8g
- Carbohydrates: 40g
- Fat: 7g
- Preparation Time: 5 minutes
- Cooking Time: 10 minutes
- Total Time: 15 minutes
- Servings: 2-3
Pro Cooking Tips
- Use fresh, firm zucchini
- Don’t overcook zucchini to maintain texture
- Adjust pepper levels to taste
- Use non-stick pan for easy cooking
- Serve immediately for best flavor
Recipe Variations
- Vegetarian: Skip egg, add extra spices
- Protein Boost: Add diced chicken or tofu
- Herb Twist: Incorporate fresh parsley or dill
- Spicy Version: Increase hot pepper quantity
Frequently Asked Questions
Q1: Can I use brown rice? A: Yes, but adjust cooking time and water ratio.
Q2: Is this recipe gluten-free? A: Use gluten-free flour for a gluten-free version.
Q3: How to store leftovers? A: Refrigerate for 2-3 days, reheat gently.
Q4: Can I freeze this dish? A: Not recommended due to zucchini’s water content.
Q5: What’s best to serve with this? A: Garlic yogurt, as suggested in the recipe.
Storage and Make-Ahead Tips
- Refrigeration: Store in sealed container
- Best Consumed: Within 2 days
- Reheating: Warm in skillet with small splash of water
A simple, quick rice and zucchini dish that proves delicious meals don’t need to be complicated!