Vegan peppery courgette and chickpea pan

Vegan peppery courgette and chickpea pan: an easy recipe with chickpeas, courgette, passata, red onion and oregano – savoury and great for everyday cooking.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 410 kcal per serving
• Protein: 16 g
• Fat: 18 g
• Carbs: 42 g

Ingredients

• 1 tin of chickpeas (drained weight about 240 g)
• 1 garlic clove
• 1 red onion
• 200 g passata (100% tomato, no additives)
• 1 medium courgette
• 2 tbsp olive oil
• 1 tsp oregano
• Salt and black pepper

Method

You’ll need: frying pan · saucepan · chopping board · knife · sieve · wooden spoon

1. Tip the chickpeas into a sieve and rinse well. Prepare the garlic, red onion and courgette and chop them small.
2. Gently heat the olive oil in a large frying pan or wide saucepan. Briefly soften the red onion and garlic until fragrant.
3. Add the courgette and fry for a few minutes until slightly softened, stirring occasionally.
4. Stir in the chickpeas, passata and oregano. Simmer everything over a gentle heat until the sauce thickens a little.
5. Season to taste with salt and freshly ground black pepper. Leave the pan for a moment longer so the flavours come together.
6. Serve hot.

Good to know

Sometimes it doesn't take much to make a really good, warm meal. This pan is uncomplicated and full of flavour.

Swaps

Chickpeas → white beans (similar fibre and protein content). Courgette → aubergine (also provides fibre and goes well with tomato). Red onion → shallot (milder flavour, also contains plant compounds). Olive oil → avocado oil (heat-stable, mainly monounsaturated fatty acids).

Allergens

The recipe is naturally vegan and gluten-free and contains none of the typical main allergens. For children, milder seasoning works well; in pregnancy there are no concerns with good kitchen hygiene and thoroughly heated ingredients.

Dairy-free recipes