Courgette or zucchini is a summer squash and a versatile vegetable. It belongs to the Cucurbitaceae family which includes squash and cucumbers.Jump to Recipe
You can have it in a salad, grill it, bake it, poach, steam or stir fry it! This soft and tender vegetable is one of my fridge staples during summer. It doesn’t take long to prepare or cook this cucumber look alike.
You can include this beautiful green vegetable as part of your balanced diet. It is an excellent choice for vegetarians and a great addition to a non-vegetarian’s diet too.
Health Facts of Courgette or Zucchini
Courgette or zucchini is rich in many vitamins and minerals and other beneficial compounds.
Courgettes are an excellent vegetable if you have problems with digestion. They contain both soluble and insoluble fibres that are excellent for gut health and digestion. Courgette or zucchini are low in calories but high in potassium. Potassium helps control blood pressure and maintain heart health, healthy digestion and water levels. Did you know that our body cannot naturally produce potassium? Hence we need to take plenty of potassium-rich food. Potassium also helps keep our muscles working well.
Courgettes or zucchinis also contain ample vitamin A and C. They are high in antioxidants too.
Easy courgette recipe
This summer courgette or zucchini dish is not only easy, delicious, quick and nutritious but also filled with plant protein from the chickpeas. If you have tried all forms of cooking with this amazing vegetable, why not try this one. You will be pleasantly surprised!
This recipe has the goodness from spices such as turmeric and ginger, garlic and flavour from a blend of 5 whole spices called Panch phoran. This particular blend of spices is native to Bengali cuisine and prepared by mixing fennel seeds, mustard seeds, nigella seeds, fenugreek seeds and a typical Bengali spice called radhuni. Most commercial blends substitute radhuni with cumin.Print Recipe
Easy Summer Courgette/Zucchini with Chickpeas
- Wok or Saute pan
- 3 medium courgettes
- 200 g boiled chickpeas
- 1 onion sliced
- 1 tomato diced
- 2 dry red chillies whole
- ¼ tsp asafoetida powder
- 2 tsp whole Bengali five spice panch phoran
- 1 tbsp garlic paste
- 2 tsp ginger paste
- ½ tsp turmeric powder
- 1 tsp cumin powder
- 1 tsp coriander powder
- ¼ tsp red chilli powder optional
- ½ tsp sugar optional
- salt to taste
- 2 tbsp cooking oil
- Heat oil in a wok or saute pan. Add asafoetida(hing) powder and whole dry red chillies.
- Add the Bengali five spice (whole), let it cracle and release its aromas.
- Tip in the sliced onions and saute until soft and light golden brown in colour.
- Add the ginger and garlic pastes and saute till the raw smell disappears.
- Add chopped tomatoes, all powder spices, sugar and salt. Saute for 2-3 minutes.
- Now add the courgette, mix well and saute for another 3 minutes on medium-low heat. Cover and cook for 5 minutes.
- Next, add chickpeas, mix well, cover and cook for 15 minutes on low heat. Stir in between.
- Remove lid and cook uncovered for 2-3 minutes on medium heat till all moisture nearly dries up.
- Serve hot with boiled rice or roti/chapati
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