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Chickpea Courgette Stew with Mango Chutney & Radishes
2 or 4 Serving Dinner

Chickpea Courgette Skillet

with Indian Spiced Tomatoes & Chutney

Tags: Gluten-Free, High-Protein, Soy-Free
SERVINGS
2 4
PREP & COOK TIME
35 min
CALORIES
640
FAT
9g
CARBOHYDRATES
117g
PROTEIN
25g

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INGREDIENTS

  1. ½ cup brown basmati rice
  2. 3 garlic cloves
  3. 1 zucchini
  4. 1 serrano pepper
  5. 13.4 oz chickpeas
  6. 1 lemon
  7. 4 radishes
  8. 2½ tsp garam masala
  9. 2 tsp brown mustard seeds
  10. 14.5 oz crushed tomatoes
  11. 6 tbsp mango chutney
  12. 1 tbsp (2 tbsp) vegetable oil*
  13. Salt and pepper*
  14. *Not included
  15. For full ingredient list, see Nutrition
  16. Directions for 4 servings indicated in parentheses
Allergens: N/A
Tools: Large nonstick skillet, Small saucepan with lid
SERVINGS
2 4
PREP & COOK TIME
35 min
CALORIES
640
FAT
9g
CARBOHYDRATES
117g
PROTEIN
25g

View Full Nutrition Label


Get Recipes Delivered

INSTRUCTIONS

1
Make the rice

Add brown basmati rice to a small saucepan with 1¼ cup (2½ cups) water and a pinch of salt. Bring to a boil, cover, reduce heat to low, and cook until the water is absorbed and grains are tender, 30 to 35 minutes.

2
Prepare the vegetables

Peel and thinly slice the garlic. Cut zucchini in half lengthwise and slice into 1 inch thick pieces. Trim, deseed, and mince the serrano pepper(s). Drain and rinse the chickpeas.

3
Marinate the radishes

Halve the lemon(s), juice one half (1 lemon), and divide the other half (1 lemon) into wedges. Quarter the radishes. Add lemon juice, quartered radishes, just a pinch of garam masala, and a pinch of salt and pepper to a medium bowl. Toss to combine.

4
Brown the zucchini

Heat 1 tbsp (2 tbsp) vegetable oil in a large nonstick skillet over medium-high heat. Add sliced zucchini and a pinch of salt and cook until browned in places, 2 to 3 minutes per side. Add sliced garlic, minced serrano, and mustard seeds, and cook until seeds pop and sizzle, 1 to 2 minutes. TIP: If you’re making the 4 serving meal, use a large pot instead of a skillet.

5
Add the tomatoes and chickpeas

Add remaining garam masala to the skillet (pot) with the zucchini and stir. Add chickpeas, just ½ cup (1 cup) tomatoes, ½ cup (¾ cup) water, and ½ tsp (1 tsp) salt. Bring to a simmer, reduce heat to low, and cook until tomatoes begin to break down, 6 to 8 minutes. TIP: Save any remaining tomatoes for your own use.

6
Serve

Divide the rice and chickpea courgette skillet between bowls. Top with mango chutney and quartered radishes. Serve with lemon wedges. Tuck in!

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