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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 Nut-Free
Cook Time
2 Servings  |  35 min 4 Servings  |  45 min

Nutrition (per serving)

CALORIES
640
FAT
9g
CARBOHYDRATES
117g
PROTEIN
25g

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INGREDIENTS

  1. brown basmati rice
  2. garlic cloves
  3. zucchini
  4. serrano pepper
  5. chickpeas
  6. lemon
  7. radishes
  8. garam masala
  9. brown mustard seeds
  10. crushed tomatoes, crushed
  11. mango chutney
  12. vegetable oil
  13. salt and pepper
Allergens: N/A
Tools: Large nonstick skillet, Small saucepan with lid
Cook Time
2 Servings  |  35 min 4 Servings  |  45 min

Nutrition (per serving)

CALORIES
640
FAT
9g
CARBOHYDRATES
117g
PROTEIN
25g

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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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