1400 700 vegan chickpeacourgettestewwithmangochutney horizontal

Chickpea Courgette Stew

with Mango Chutney & Radishes

dinner

Seasonal Menu Spring Recipes Winter Recipes Gluten-Free High-Protein Nut-Free Soy-Free Middle Eastern Grain Bowl Dinner
SERVINGS
2 4
PREP & COOK TIME
35 min
CALORIES
610
FAT
10g
CARBOHYDRATES
100g
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
  16. Directions for 4 servings indicated in parentheses
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 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(s) 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 brown mustard seeds, and cook until seeds pop and sizzle, 1 to 2 minutes.

5
Add the tomatoes and chickpeas

Measure ¾ cup tomatoes. Add remaining garam masala to the skillet (or pot) and stir. Add chickpeas, tomatoes, 1 cup (1½ cups) water, and ½ tsp salt to the zucchini. Bring to a simmer, reduce heat to low, and cook until stew thickens, 7 to 8 minutes.

6
Serve

Divide the cooked brown basmati rice and chickpea courgette stew between bowls. Top with mango chutney and radishes. Serve with lemon wedges. Tuck in!