Courgette and pumpkin seed rice recipe

By Tom Norrington-Davies

  1. Serves 4
  2. Ready in 20 minutes
  3. Rating

This is incredibly easy – a sort of cheat’s pilaff, adapted from Rose Prince’s New English Kitchen. The original is made with aubergines instead of courgettes, and you could mix and match them.

tried and tested
Courgette and pumpkin seed rice


  1. 4 tbsp olive oil
  2. 2 garlic cloves, chopped
  3. 1 medium onion, chopped
  4. 4 sticks celery, chopped
  5. 2 green or yellow courgettes (or a mixture), diced
  6. ½ tsp salt
  7. 2 tsp ground cumin seeds
  8. 400g cooked long-grain rice, cooled
  9. 100ml water or vegetable stock
  10. 100g green pumpkin seeds
  11. 10 fresh mint leaves, torn


  1. 1. 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.
  2. 2. Stir in the pumpkin seeds and mint. Check the seasoning and serve.

Nutritional info

Per serving: 402kcals, 24.3g fat (3.7g saturated), 10.5g protein, 38.2g carbs, 2.8g sugar, 0.7g salt

Chef's tip

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

Wine Recommendation

A fresh, light young rosé. Try one from France’s Loire Valley.


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Jean Hayter

September 3

It's always good to find something new to do with the courgettes Hubby brings home from his allotment!

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