4 courgettes, 3 sliced into 2cm thick rounds, 1 chopped into quartered smallish chunks

4 ripe tomatoes, chopped

1 red onion, finely sliced

4 garlic cloves finely chopped

1 x 400g tin chickpeas, drained

Brown rice, 80g per person

Olive oil

Salt and pepper

For the glaze:

Zest and juice of 1 lemon

3 tbsp harissa spice

1 tbsp water

3 tbsp maple syrup

Method:

Add the rice to a large pan of cold water. Rice needs lots of water so make sure that the pan is big enough. Bring to the boil. Time for 30mins. Then drain.

While the rice is cooking:

In one large frying/sautee/skillet pan heat some oil until its hot and add the courgettes face down onto the pan base. Make sure the pan is kept hot so the courgette don’t boil in their juices. After 5 or so mins, when the courgette start to brown on the pan side, turn each round over and brown the other side. Keep an eye so they don’t burn.

While they are browning:

In another frying pan, heat, to a medium heat, some more oil and add the garlic, then onion, then tomatoes and chopped courgette in batches waiting until each is soft before adding the next ingredient. Use a lid to preserve the moisture to keep the vegetables wet. Add splashes of water if needed.

Add the can of chickpeas. The place the lid back on and cook until the chickpeas are soft enough to break with the back if a spoon. Probably about 7-10mins on a low heat.

Then add the rice in spoonfuls until it looks like the picture below. If you’ve cooked too much rice, reserve this for another dish. Adding too much rice will make it dry. It will depend on the size of your veg and the heat they cooked at how much rice you need.

Make the sauce by mixing all the sauce ingredients together.

Drizzle some, approx 1-2 tbsp, sauce over the frying courgette rounds and turn them in the sauce.

Add the remaining sauce to the rice dish.

Salt and pepper to taste.

Serve.

You can also serve with chicken, cooked in 1tsp cumin, 1tsp coriander, 1tsp paprika  in the air fryer for 12min at 180 °C.