Courgette curry with lemon rice
The chickpeas in this recipe are a good source of manganese, needed for healthy bones. They also contain fibre, which helps regulate cholesterol, as does garlic
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Prep:20 mins
Cook:20 mins
- Serves 4
- Easy
Nutrition per serving
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kcal 487
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fat 10g
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saturates 2g
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carbs 76g
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sugars 0g
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fibre 12g
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protein 17g
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salt 0.1g
Ingredients
- 1 tbsp olive oil
- 2 tbsp ginger, very finely chopped
- 1½ tsp cumin seeds
- 1-2 red chillies, deseeded and finely chopped
- 6 garlic cloves, crushed
- 450g baby potatoes, thickly sliced
- 2 tsp ground coriander
- 1 tsp ground turmeric
- 4 large vine tomatoes, roughly chopped
- 1 tbsp tomato purée
- 200ml stock, made with 1 tsp vegetable bouillon powder
- 1 cinnamon stick
- 500g medium-sized courgettes, thickly sliced
- 15g chopped fresh coriander
- 1 tbsp olive oil
- ½-1 tsp brown mustard seeds (optional)
- 240g brown basmati rice
- ½-1 tsp turmeric
- 12 curry leaves (optional)
- 400g can chickpeas, drained
- 2 tbsp lemon juice
Method
Heat the oil in a large frying pan and fry the ginger for 3 mins. Stir in the cumin seeds, chillies and garlic and cook briefly, then add the potatoes, ground coriander and turmeric, and stir well. Tip in the tomatoes, tomato purée and stock, then add the cinnamon, cover, and leave to simmer for 5 mins.
Stir in the courgettes, then cover and cook for 10-12 mins until the courgettes are tender rather than soft. Stir in the fresh coriander.
Meanwhile, heat the oil in a pan and stir in the mustard seeds, if using, and cook until you hear them pop. Stir in the rice, turmeric and curry leaves, if using, then pour in 1 litre boiling water. Simmer, covered, for 15 mins, then add the chickpeas and lemon juice, cover once again, and cook for 10 mins more until the water has been absorbed and the rice is tender.
