Chickpea & courgette pilaf
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
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- 4 tbsp vegetable oilsunflower oil or olive oil, plus a drizzle to serve
- 1 onionfinely chopped
- 4 garlic clovesfinely chopped
- ½ tsp ground cinnamon(optional)
- 2 tsp ground cumin
- 300g long-grain rice
- 1 lemonzested and juiced
- 2 medium courgettes(about 300g), cut into 1cm slices
- 2 x 400g cans chickpeasdrained
- pinch of chilli flakesor to taste (optional)
- small bunch of dillmint or parsley, roughly chopped
Nutrition: Per serving
- kcal407low
- fat16g
- saturates2g
- carbs47g
- sugars4g
- fibre10ghigh
- protein14g
- salt0.64g
Method
step 1
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.
step 2
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.
step 3
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 drizzle of oil. Serve the rice with the courgettes.
