Bulgur & quinoa lunch bowls
These meal prep grain bowls use one base and two deliciously different toppings. Choose from avocado, olives and rocket or chickpeas, beetroot and orange
Thirty-minute courgettes with dukkah sprinkle
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 1 tbsp rapeseed oil
- 2 onionshalved and sliced
- 2 tsp ground coriander
- 2 tsp smoked paprika
- 400g can chopped tomatoes
- 2 tsp vegetable bouillon powder
- 2 large courgettessliced
- 400g can butter beansdrained
- 180g cherry tomatoes
- 160g frozen peas
- 15g corianderchopped
For the dukkah
- 1 tsp coriander seeds
- 1 tsp cumin seeds
- 1 tbsp sesame seeds
- 25g flaked almonds
Nutrition: per serving
- kcal271low
- fat10glow
- saturates1g
- carbs26g
- sugars15glow
- fibre12g
- protein13g
- salt0.14glow
Method
step 1
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.
step 2
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.
step 3
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.
