Fried Chickpeas with Zucchini (Courgette) and Yoghurt
- Updated on Jun 10, 2025
A 12‑minute chickpea & zucchini stir fry of crispy smashed chickpeas (garbanzo beans) tossed with courgette strips and topped with creamy yoghurt – and 15 g protein per serving!
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Table of Contents
Why You’ll Love This Chickpea Zucchini Stir Fry
- Ready in 12 minutes – perfect quick lunch or weeknight option.
- Crunchy fried chickpeas give plant protein and texture.
- Smashed chickpeas absorb flavours better than whole.
- Naturally gluten‑free and vegetarian – vegan swap below.
When I first came across this recipe I was a little sceptical. I thought the zucchini sounded boring, to be honest.
But somehow this just works! The soy chickpeas go really nicely with the zucchini and yogurt, and it’s SO easy!
It’s also an excellent protein boost from both the legumes (chickpeas) and the yogurt, too.
Handy Tool
Cast‑iron skillet: Ensures even heat and crunch for fried chickpeas, plus there’s enough room for the zucchini (courgette). One of these pans will do the trick.
Ingredients & Substitutions
- Cooked chickpeas (garbanzo beans): Home‑cooked work; pat dry for extra crisp.
- Courgette (zucchini): Swap with baby marrow or yellow squash. I normally use a cheese slicer to make it nice and quick.
- Olive oil: Avocado oil for higher smoke point.
- Garlic: Garlic powder in a pinch.
- Ground cumin: Smoked paprika for a twist.
- Greek yoghurt: Coconut yoghurt for vegan version.
- Lemon juice: Adds brightness.
- Sea salt & black pepper – to taste.
How to Make the Fried Chickpeas with Zucchini (Courgette) and Yoghurt
Smash chickpeas
Use a potato masher – aim for half‑broken texture.
Fry
Heat oil, add chickpeas, cumin, salt, pepper. Cook 5 min until edges crisp.
Add courgette
Toss ribbons in for 2 min – keep bite.
Make yoghurt drizzle
Mix yoghurt, garlic, lemon, pinch salt.
Serve
Plate chickpea mix, spoon yoghurt, sprinkle extra cumin.
Pro Tips
- Dry chickpeas thoroughly – moisture prevents crisping.
- Don’t overcrowd pan – fry in a single layer for best crunch.
- Yoghurt too thick? Thin with 1 tbsp water for easy drizzle.
Variations
- Vegan chickpea bowl: Use coconutor or soy yoghurt and add avocado slices.
- Spice‑boost: Add ½ tsp chilli flakes for heat.
- Mediterranean bowl: Serve over couscous with olives and feta.
Serving Suggestions
- Stuff into warm pitta for a 15‑minute chickpea wrap.
- Serve alongside roasted pumpkin quinoa salad for a protein double.
- Top with fresh mint leaves for colour.
Equipment
Ingredients
- 1 can chickpeas (drained and rinsed, 1 can = dry weight ca. 265g)
- 3 tbsp olive oil
- 1 tbsp soy sauce
- 1 tbsp balsamic vinegar
- 1 small zucchini
- ½ bunch coriander or parsley
- ⅖ cup soy yoghurt
- Salt and pepper to taste
Instructions
- Rinse off the chickpeas, put them in a bowl and add 2 tbsp of olive oil.1 can chickpeas, 3 tbsp olive oil
- Take your potato masher (or fork if you don’t have one), give the chickpeas a good mashing.
- Heat up a frying pan and fry the chickpeas for about five minutes, until they have some colour. Add the soy sauce and vinegar to chickpeas.1 tbsp soy sauce, 1 tbsp balsamic vinegar
- In the meantime, cut the zucchini into thin slices, sprinkle some olive oil on them and grill them for a couple of minutes.1 small zucchini
- You could also use the same pan once the chickpeas have finished. Chop the coriander and add it to the yoghurt.⅖ cup soy yoghurt, ½ bunch coriander or parsley
- Put the fried chickpeas on a plate, and layer the zucchini over the top.
- Add some salt and pepper to everything and drizzle a little yoghurt over to finish. Enjoy!Salt and pepper to taste
NOTES
Nutrition
Frequently Asked Questions
Are garbanzo beans the same as chickpeas?
Yes – garbanzo beans is the U S term for chickpeas.
Can I air‑fry the chickpeas?
Absolutely – 200 °C for 8 minutes gives extra crunch, then toss with courgette in skillet 1 minute with flavourings.
Is this a high protein vegetarian dinner?
Each serving offers 15 g protein and only 360 kcal.
Storage & Meal‑Prep
Best eaten fresh. Cool leftovers – store 2 days in fridge. Reheat in pan 3 minutes, add fresh yoghurt.
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