Courgette And Chickpea Fritters Recipes

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CHICKPEA & COURGETTE PILAF



Chickpea & courgette pilaf image

Make our pilaf with lemon, courgette and chickpeas for an easy vegetarian midweek meal. Flavour with cinnamon, cumin and coriander if you have them in your storecupboard

Provided by Claire Thomson

Categories     Dinner

Time 50m

Number Of Ingredients 11

4 tbsp vegetable oil sunflower oil or olive oil, plus a splash
1 onion, finely chopped
4 garlic cloves, finely chopped
½ tsp ground cinnamon (optional)
2 tsp ground cumin
300g long-grain rice
1 lemon, zested and juiced
2 medium courgettes (about 300g), cut into 1cm slices
2 x 400g cans chickpeas, drained
small bunch of dill, roughly chopped, or use mint or parsley
pinch of chilli flakes, or to taste (optional)

Steps:

  • Heat 2 tbsp of the oil in a pan over a medium heat and cook the onion for 8-10 mins until softened. Add the garlic and spices, and cook for 2 mins more until fragrant. Tip in the rice and 450ml boiling water from the kettle along with the lemon zest and ½ tsp salt. Cover, reduce the heat to medium-low and cook for 20 mins, or until all the water has been absorbed and the rice is cooked through. This process can also be done in the oven: cook everything in a flameproof casserole and transfer to the oven once the rice and water has been added, covering and cooking for 20-25 mins at 190C/170C fan/gas 5.
  • Heat the rest of the oil in a second pan over a medium-high heat and fry the courgette slices for 4 mins until slightly coloured and the edges are just softened. Stir in the chickpeas and cook for 2 mins more until warmed through. Season well.
  • When the rice is cooked through, add half the lemon juice and fluff up the rice with a fork. Add the chilli flakes, if using, and chopped dill to the courgette and chickpea mixture. Season well. Stir in the remaining lemon juice and a splash more oil. Serve the rice with the courgettes.

Nutrition Facts : Calories 407 calories, Fat 16 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 47 grams carbohydrates, Sugar 4 grams sugar, Fiber 10 grams fiber, Protein 14 grams protein, Sodium 0.64 milligram of sodium

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