Summer Vegetable Ragout with Exotic Curry Sauce

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
65%
Summer Vegetable Ragout with Exotic Curry Sauce
120 min.
4
542kcal

Suggestions


Imagine savoring a vibrant dish that bursts with the freshness of summer vegetables and an exotic curry sauce—this Summer Vegetable Ragout with Exotic Curry Sauce is a culinary adventure waiting to be discovered. Perfect for those who appreciate the bounty of the season, this recipe is not only vegetarian and vegan, but also dairy-free, making it a conscious choice for any health-conscious eater.

The combination of roasted eggplants, assorted summer squash, and tender green beans creates a delightful medley of textures, while the aromatic ginger, lemongrass, and the hint of Granny Smith apple add layers of flavor to the rich curry sauce. Each bite carries the warmth of Madras curry powder, enveloped in the creamy richness of carrot juice, promising to transport your senses straight to an exotic faraway place.

This dish is versatile enough to shine as a main course for lunch or dinner and is perfect for gatherings as it serves four generously. With approximately 542 calories per serving and a health score of 65, you can indulge guilt-free! So, gather your fresh ingredients, invite some friends over, and let the cooking magic begin. Enjoy the vibrant colors, delightful flavors, and fulfilling nourishment this Summer Vegetable Ragout offers, and pair it with a light red wine for the ultimate dining experience.

Ingredients

  • 2.5 tablespoons flour 
  • cups arugula packed ()
  • 0.3 cup basil fresh
  • 15 ounce garbanzo beans drained canned (chickpeas)
  • small carrots peeled chopped
  • cups carrot juice fresh
  • tablespoons curry powder (preferably Madras)
  •  ears corn husked
  • 1.5 pounds eggplant peeled cut into 1-inch cubes ( 2 medium)
  • piece ginger fresh unpeeled thinly sliced
  • cup apples i use 2 granny smith apples peeled finely chopped
  • pound turtle beans trimmed cut into 2-inch lengths
  • stalk lemon grass with meat mallet to flatten slightly coarsely chopped
  • cup onion chopped
  • tablespoons vegetable oil divided
  • pound to 3 sized squashes yellow assorted cut into 1-inch pieces (such as zucchini, crookneck, and pattypan)

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • pot
  • sieve
  • tongs

Directions

  1. Heat 1 tablespoon oil inlarge saucepan over medium heat.
  2. Addonion, carrot, lemongrass, and ginger; sautéuntil slightly softened but not brown, about5 minutes.
  3. Add apple and curry powder;sauté until vegetables are tender, about 8minutes.
  4. Add remaining 2 tablespoons oil,then flour and stir 1 to 2 minutes. Graduallypour in carrot juice; bring to boil, whiskingconstantly. Reduce heat to medium-low;simmer uncovered until sauce is slightlythickened and reduced to generous 2 1/2 cups,about 20 minutes. Strain sauce through finestrainer set over bowl, pressing on solids toextract as much liquid as possible; discardsolids in strainer. Season to taste withsalt and freshly ground pepper. DO AHEAD: Curry sauce can be made 1 day ahead. Coolslightly. Cover; chill. Rewarm before using.
  5. Preheat oven to 400&def;F.
  6. Place eggplant cubes in large bowl.
  7. Add 3tablespoons oil and toss to coat; sprinklewith salt.
  8. Spread eggplant cubes in evenlayer on large rimmed baking sheet. Tosssquash and remaining 2 tablespoons oil insame bowl.
  9. Sprinkle with salt and pepper.
  10. Spread squash in even layer on another largerimmed baking sheet. Roast until squashand eggplant are light golden and tender,turning occasionally, about 25 minutesfor squash and 40 minutes for eggplant.
  11. Remove baking sheets with vegetablesfrom oven and set aside. Fill large bowlwith water and ice. Cook beans in largepot of boiling salted water until just crisp-tender,2 to 4 minutes, depending on size ofbeans. Using tongs, transfer beans to bowlof ice water to cool.
  12. Drain. Maintain boilingwater in same pot; add corn. Cook untilcorn is just tender, about 5 minutes.
  13. Draincorn. Cool slightly.
  14. Cut kernels off corncobs; discard cobs. DO AHEAD: Vegetablescan be made 4 hours ahead.
  15. Combine allvegetables on large rimmed baking sheet.
  16. Let stand at room temperature.
  17. Preheat oven to 400°F.
  18. Mix garbanzobeans into vegetables; bake until heatedthrough, about 15 minutes.
  19. Combine hot vegetables and hot currysauce in large bowl. Season to taste withsalt and pepper. Stir in arugula and basil.
  20. Pour a light red, like the
  21. Franz Gojer 2007 "Glögglhof" St. Magdalener
  22. Rondell (Italy, $28).

Nutrition Facts

Calories542kcal
Protein11.38%
Fat33.72%
Carbs54.9%

Properties

Glycemic Index
118.04
Glycemic Load
17.12
Inflammation Score
-10
Nutrition Score
41.738696098328%

Flavonoids

Cyanidin
0.49mg
Delphinidin
145.76mg
Peonidin
0.01mg
Catechin
0.41mg
Epigallocatechin
0.08mg
Epicatechin
2.35mg
Epigallocatechin 3-gallate
0.06mg
Luteolin
0.06mg
Isorhamnetin
2.43mg
Kaempferol
3.82mg
Myricetin
0.02mg
Quercetin
10.26mg

Nutrients percent of daily need

Calories:542.07kcal
27.1%
Fat:21.89g
33.68%
Saturated Fat:3.36g
21.02%
Carbohydrates:80.21g
26.74%
Net Carbohydrates:61.61g
22.4%
Sugar:24.62g
27.36%
Cholesterol:0mg
0%
Sodium:414.8mg
18.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.62g
33.24%
Vitamin A:25468.64IU
509.37%
Manganese:2.25mg
112.65%
Vitamin C:70.52mg
85.48%
Vitamin K:81.81µg
77.91%
Fiber:18.59g
74.38%
Folate:290.64µg
72.66%
Vitamin B6:1.36mg
68.14%
Potassium:1923.12mg
54.95%
Magnesium:176.61mg
44.15%
Phosphorus:387.08mg
38.71%
Iron:6.13mg
34.07%
Vitamin B1:0.49mg
32.47%
Copper:0.63mg
31.43%
Vitamin E:4.34mg
28.92%
Vitamin B2:0.43mg
25.15%
Vitamin B3:4.52mg
22.6%
Vitamin B5:2.06mg
20.61%
Calcium:202.29mg
20.23%
Zinc:2.83mg
18.85%
Selenium:6.5µg
9.28%
Source:Epicurious