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Courgette curry with lemon rice

Courgette curry in a pan with lemon rice on the side

Courgette curry with lemon rice

Name: Courgette curry with lemon rice
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4
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

Sara Buenfeld

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Serves 4

Easy

Prep: 20 mins

Cook: 20 mins

A star rating of 3.8 out of 5.15 ratingsRate

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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

Dairy-free

Healthy

High-fibre

Low calorie

Low fat

Vegan

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Ingredients

Nutrition

Units:

MetricUS

For the curry

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

For the lemon rice

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

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Nutrition: per serving

kcal487

low
fat10g

low
saturates2g
carbs76g
sugars9g
fibre12g
protein17g
salt0.1g

Method

step 1

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.
step 2

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.
step 3

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.

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Overall rating

A star rating of 3.8 out of 5.15 ratings

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