Spring Vegetable Ragoût

Vegetarian
Health score
55%
Spring Vegetable Ragoût
300 min.
4
533kcal

Suggestions


Welcome to the vibrant world of Spring Vegetable Ragoût, a delightful vegetarian dish that celebrates the freshest seasonal produce. As the earth awakens from its winter slumber, an array of colors and flavors come together in this rustic yet elegant main course, perfect for lunch or dinner. With a harmony of tender asparagus, juicy baby carrots, and earthy morels, each bite offers a delicious glimpse of spring.

This ragoût is not only a feast for the palate but also a healthy choice, boasting a balanced blend of nutrients. The use of fresh herbs like tarragon, chives, and parsley elevates the dish, adding aromatic layers that enhance the natural sweetness of the vegetables. Finished with a splash of dry white wine and zesty lemon, this recipe brings a refreshing brightness that is sure to impress family and friends alike.

Whether you serve it alongside crusty bread with a sprinkle of parmesan or enjoy it on its own, Spring Vegetable Ragoût is more than just a meal; it’s a celebration of sustainable eating and the beauty of nature’s bounty. The best part? You can prepare many of the components ahead of time, making it a stress-free option for your next gathering. Dive into this culinary journey and savor the tastes of spring!

Ingredients

  • 0.8 pound asparagus trimmed
  • pound baby carrots trimmed
  • cups chicken broth 
  • servings top 
  • 0.3 cup wine dry white
  • cup avarakkai / broad beans fresh shelled
  • pound fennel bulb (sometimes called anise)
  • pound potato mixed boiling
  • 0.5 cup flat parsley mixed fresh chopped
  • pound leek 
  • 1.5 tablespoons lemon zest freshly grated
  • 0.3 pound morel mushrooms fresh
  •  shallots 
  • pound turnip trimmed halved
  • tablespoons butter unsalted
  •  bell pepper yellow coarsely chopped

Equipment

  • bowl
  • paper towels
  • pot
  • sieve
  • ziploc bags
  • slotted spoon
  • colander

Directions

  1. Chop white and pale-green parts of leeks and wash well in a bowl of cold water. Lift leeks from water with a slotted spoon and transfer to a colander to drain. Trim fennel stalks flush with bulb and remove any discolored areas of bulb. Halve bulb lengthwise and cut each half crosswise into 1/2-inch-thick slices, discarding cores. Halve or quarter larger morels lengthwise, leaving smaller ones whole.
  2. Cook turnips in a 6-quart heavy pot of salted boiling water until crisp-tender, about 2 minutes.
  3. Transfer turnips with slotted spoon to a large bowl of ice water to stop cooking. (Keep water boiling.) Boil carrots until crisp-tender, about 3 minutes, and transfer with slotted spoon to ice water. Boil fava beans until crisp-tender, about 2‚ minutes, and transfer with slotted spoon to ice water. Gently boil potatoes until almost tender, about 15 minutes, and drain in colander. Rinse under cold running water.
  4. Drain blanched vegetables and gently peel outer skins from fava beans. Halve potatoes.
  5. Cook shallots, leeks, and salt and pepper to taste in 3 tablespoons butter in pot over moderately low heat, stirring, until softened.
  6. Add broth, zest, and 1/4 cup herbs and simmer, covered, 10 minutes.
  7. Pour mixture through a fine sieve into a bowl, pressing on solids. Discard solids and reserve broth.
  8. Cook morels in remaining 3 tablespoons butter in cleaned pot over moderate heat, stirring, until softened, about 3 minutes.
  9. Add wine and simmer until reduced to about 1 tablespoon, about 3 minutes.
  10. Add fennel, asparagus, bell peppers, and reserved broth, then simmer, covered, until vegetables are crisp-tender, about 4 minutes. Gently stir in blanched vegetables and simmer until all vegetables are just tender, about 4 minutes.
  11. Serve ragout sprinkled with remaining 1/4 cup herbs.
  12. ·Vegetables may be blanched 1 day ahead, patted dry, wrapped in paper towels, and kept in resealable plastic bags.·Infused broth may be made 1 day ahead and cooled completely before being covered and chilled.

Nutrition Facts

Calories533kcal
Protein11.2%
Fat30.84%
Carbs57.96%

Properties

Glycemic Index
107.38
Glycemic Load
15.72
Inflammation Score
-10
Nutrition Score
47.419130309768%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
1.22mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
16.16mg
Luteolin
0.69mg
Isorhamnetin
4.85mg
Kaempferol
4.33mg
Myricetin
1.49mg
Quercetin
13.64mg

Nutrients percent of daily need

Calories:532.68kcal
26.63%
Fat:19.05g
29.31%
Saturated Fat:11.15g
69.71%
Carbohydrates:80.54g
26.85%
Net Carbohydrates:61.4g
22.33%
Sugar:24.69g
27.44%
Cholesterol:48.67mg
16.23%
Sodium:946.26mg
41.14%
Alcohol:1.54g
100%
Alcohol %:0.19%
100%
Protein:15.57g
31.14%
Vitamin A:19617.92IU
392.36%
Vitamin K:299.82µg
285.54%
Vitamin C:191.68mg
232.34%
Manganese:1.95mg
97.38%
Fiber:19.13g
76.53%
Folate:295.63µg
73.91%
Iron:12.41mg
68.95%
Potassium:2338.73mg
66.82%
Copper:1.14mg
57.02%
Vitamin B6:1.04mg
52.04%
Phosphorus:422.52mg
42.25%
Magnesium:153.21mg
38.3%
Vitamin B1:0.51mg
34.06%
Vitamin B3:6.46mg
32.3%
Vitamin B2:0.54mg
31.78%
Calcium:290.51mg
29.05%
Vitamin E:3.34mg
22.28%
Zinc:3.11mg
20.72%
Vitamin B5:2.07mg
20.67%
Selenium:9.56µg
13.66%
Vitamin D:1.76µg
11.74%
Vitamin B12:0.07µg
1.18%
Source:Epicurious