Courgette and pumpkin seed rice

Name: Courgette and pumpkin seed rice
Yield: Serves 4
Cuisine: Indian recipes
Ingredients: 4 tbsp olive oil; 2 garlic cloves, chopped; 1 medium onion, chopped; 4 sticks celery, chopped; 2 green or yellow courgettes (or a mixture), diced; ½ tsp salt; 2 tsp ground cumin seeds; 400g cooked long-grain rice, cooled; 100ml water or vegetable stock; 100g green pumpkin seeds; 10 fresh mint leaves, torn

Published: 31 Aug 05
Updated: 18 Mar 24

Test kitchen approved

This is an incredibly easy courgette recipe – a sort of cheat’s pilaff – perfect for using up leftover veg and storecupboard rice.

Serves 4
Hands on time 20 mins

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Ingredients

4 tbsp olive oil
2 garlic cloves, chopped
1 medium onion, chopped
4 sticks celery, chopped
2 green or yellow courgettes (or a mixture), diced
½ tsp salt
2 tsp ground cumin seeds
400g cooked long-grain rice, cooled
100ml water or vegetable stock
100g green pumpkin seeds
10 fresh mint leaves, torn

Method

Heat the oil in a wide-bottomed pan. When hot, fry the garlic, onion, celery and courgettes with the salt and cumin for 5 minutes, stirring occasionally, until tender. Stir in the rice and water or stock. Simmer until the liquid has been absorbed.
Stir in the pumpkin seeds and mint. Check the seasoning and serve.

Recipe from September 2005 Issue

Nutrition

Nutrition: per serving

Calories: 402kcals
Fat: 24.3g (3.7g saturated)
Protein: 10.5g
Carbohydrates: 38.2g (2.8g sugars)
Salt: 0.7g

delicious. tips

You could make this a more substantial dish by garnishing it with hard-boiled egg wedges and grated cucumber.

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Courgette and pumpkin seed rice

Ingredients

Method

Nutrition

delicious. tips

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