1400 700 vegan chickpeacourgettestewwithmangochutney horizontal

Chickpea Courgette Stew

with Mango Chutney & Radishes

dinner

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SERVINGS
2 4
PREP & COOK TIME
35 min
CALORIES
620
FAT
10g
CARBOHYDRATES
102g
PROTEIN
26g

MAIN 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 vegetable oil*
  13. Salt and pepper*
  14. *Not included
  15. For full ingredient list, see Nutrition
Allergens: N/A
Nutrition

TOOLS

  • Large nonstick skillet
  • Small saucepan with lid

INSTRUCTIONS

1
Make the rice

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

2
Prepare the vegetables

Peel and thinly slice the garlic. Cut the zucchini into thirds and then into 1 inch thick pieces. Trim, deseed, and mince the serrano pepper. Drain and rinse the chickpeas.

3
Marinate the radishes

Halve the lemon and cut half into wedges. Quarter the radishes and add them to a medium bowl along with just half the lemon juice, just a pinch of garam masala, and a pinch of salt and pepper. Toss the radishes.

4
Brown the zucchini

Place a large nonstick skillet over medium-high heat with 1 tbsp (2 tbsp) vegetable oil. Once hot, add the cut zucchini and a pinch of salt and cook until browned in places, about 2 to 3 minutes per side. Add the sliced garlic, minced serrano, and mustard seeds and cook until they pop and sizzle, about 1 to 2 minutes.

5
Add the tomatoes and chickpeas

Add the remaining garam masala to the skillet and stir. Add the chickpeas, just ¾ cup (1½ cups) crushed tomatoes, 1 cup (2 cups) water, and ½ tsp (1 tsp) salt. Bring to a simmer, reduce heat to low, and cook until the stew thickens, about 7 to 8 (10 to 12) minutes.

6
Serve

Divide the brown basmati rice and chickpea courgette stew between bowls. Top with radishes and mango chutney. Serve with lemon wedges. Soup’s on!