Thirty Minute Courgettes With Dukkah Sprinkle Recipes

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EGYPTIAN COURGETTES WITH DUKKAH SPRINKLE



Egyptian courgettes with dukkah sprinkle image

Get four of your 5-a-day in one vegan dinner! This easy recipe is healthy and gluten-free, and provides calcium, folate, fibre, vitamin C and iron

Provided by Sara Buenfeld

Categories     Dinner, Lunch, Main course, Supper

Time 35m

Number Of Ingredients 15

1 tbsp rapeseed oil
2 onions , halved and sliced
2 tsp ground coriander
2 tsp smoked paprika
400g can chopped tomatoes
2 tsp vegetable bouillon powder
2 large courgettes , sliced
400g can butter beans , drained
180g cherry tomatoes
160g frozen peas
15g coriander , chopped
1 tsp coriander seeds
1 tsp cumin seeds
1 tbsp sesame seeds
25g flaked almonds

Steps:

  • Heat the oil in a large non-stick pan and fry the onions for 5 mins, stirring occasionally until starting to colour. Stir in the ground coriander and paprika, then tip in the tomatoes with a can of water. Add the bouillon powder and courgettes, cover and cook for 6 mins.
  • Meanwhile, make the dukkah. Warm the whole spices, sesame seeds and almonds in a pan until aromatic, stirring frequently, then remove the pan from the heat.
  • Add the butter beans, tomatoes and peas to the courgettes, cover and cook for 5 mins more. Stir in the coriander, then spoon into bowls. Crush the spices and almonds using a pestle and mortar and scatter on top. If you're cooking for two people, put half the seed mix in a jar and chill half the veg for another day.

Nutrition Facts : Calories 271 calories, Fat 10 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 26 grams carbohydrates, Sugar 15 grams sugar, Fiber 12 grams fiber, Protein 13 grams protein, Sodium 0.14 milligram of sodium

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