417027-1-eng-GB_20-6-05deltnd-cour2v

Courgette and pumpkin seed rice

  • for 4 people
  • Ready in 20 minutes
  • Easy
This is incredibly easy – a sort of cheat’s pilaff with seasonal courgettes – perfect for using up leftover veg and storecupboard rice.

Nutritional info per serving

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

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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

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

  • You could make this a more substantial dish by garnishing it with hard-boiled egg wedges and grated cucumber.
  • A fresh, light young rosé. Try one from France’s Loire Valley.

From September 2005

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