Chef Ray: Spiced Lamb with Chickpea Mash and Courgette Salad - Coach Ray

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Chef Ray: Spiced Lamb with Chickpea Mash and Courgette Salad

This is a great recipe that is dairy free and diabetes friendly. It provides you with a good source of protein and also some great seasonal veges.

From: Freer, Chrissy; 5 Meals from 10 Ingredients In (Feb 17) Healthy Food Guide

Serves 4

  • ½ teaspoon chilli flakes
  • 1 teaspoon dried oregano
  • 1 teaspoon cumin
  • oil spray
  • 4x 125g lamb leg steaks, fat trimmed
  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, crushed
  • Zest of 1 lemon
  • 2x 400g cans no-added-salt chickpeas, rinsed, drained
  • 150g sugar snap peas, trimmed (or snow peas or beans)
  • 4 medium courgettes, trimmed
  • 1 roasted red capsicum, peeled, thinly sliced (see Cook’s tip)
  • 2 tablespoons lemon juice
  1. Combine chilli flakes, dried oregano and cumin in a small bowl. Sprinkle spice mixture evenly over lamb leg steaks. Spray a large grill pan or non-stick frying pan with olive oil and set over medium-high heat. Grill lamb for 2 minutes each side (for medium), or until cooked to your liking. Transfer lamb to a plate, cover loosely with foil and set aside to rest for 3-4 minutes.
  2. Meanwhile, heat 1 tablespoon of olive oil in a large non-stick saucepan over medium heat. Gently fry onion for 5 minutes, or until softened. Add garlic and lemon zest and cook, stirring, for 1 minute, or until fragrant. Add chickpeas to pan with ⅓ cup water and simmer for 3-4 minutes, or until heated through.
  3. Steam, boil or microwave sugar snaps for 2 minutes, or until just tender. Refresh under cold running water, drain well. Cut long ribbons from courgette with a vegetable peeler. Place courgette, sugar snaps and roasted capsicum in a large salad bowl with remaining 1 tablespoon of olive oil and 2 tablespoons of lemon juice. Gently toss to combine.
  4.  Divide chickpea mash among 4 serving plates. Top with the lamb steaks and serve with courgette salad.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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