Tunisian Vegetable Ragout with Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
54%
Tunisian Vegetable Ragout with Quinoa
45 min.
6
263kcal

Suggestions


Discover the vibrant flavors of North Africa with this delightful Tunisian Vegetable Ragout with Quinoa. This dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Bursting with a medley of fresh vegetables, aromatic spices, and protein-packed quinoa, it’s a perfect choice for anyone seeking a nutritious and satisfying meal.

Imagine the warm, inviting aroma of allspice, cumin, and smoked paprika wafting through your kitchen as you prepare this colorful ragout. The combination of tender zucchini, hearty eggplant, and sweet raisins creates a harmonious balance of textures and flavors, while the chickpeas add a delightful creaminess. Each bite is a celebration of plant-based goodness, making it an ideal dish for vegetarians, vegans, and anyone looking to enjoy a gluten-free meal.

Ready in just 45 minutes, this recipe is perfect for busy weeknights or as a stunning side dish for gatherings. Serve it over a fluffy bed of quinoa, which not only complements the ragout but also provides a complete protein source. With only 263 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients. Dive into this culinary adventure and bring a taste of Tunisia to your table!

Ingredients

  • 0.3 teaspoon allspice 
  • 15 ounce garbanzo beans canned
  • 15 ounce canned tomatoes diced canned
  • large cherry tomatoes halved coarsely chopped (or 1 large tomato, )
  • teaspoons chili sauce to taste ()
  •  cinnamon sticks 
  • medium eggplant cut into 1/2- to 1-inch cubes
  • clove garlic minced
  • teaspoons ground cumin 
  • large onion halved sliced
  • cup quinoa rinsed well
  • 0.3 cup raisins 
  • 0.5 teaspoon salt to taste (or )
  • 1.5 teaspoons paprika smoked
  • 0.5 teaspoon turmeric 
  • cups vegetable stock 
  • medium zucchini sliced into 1/4-inch pieces quartered

Equipment

  • pot

Directions

  1. Add the garlic, and cook for another minute.
  2. Add all spices, including cinnamon stick, and stir for another minute.
  3. Add the zucchini, canned tomatoes, chickpeas, raisins, and vegetable broth and bring to a boil. Reduce heat and add the eggplant and cherry tomatoes. Cover and cook on low while quinoa is cooking.
  4. Heat a medium-sized nonstick pot.
  5. Add the rinsed quinoa, and cook, stirring, for a few minutes until the quinoa is fairly dry.
  6. Add the vegetable broth and garlic, bring to a boil, reduce heat, and cover. Cook until quinoa absorbs all of the water, about 15 minutes. (If quinoa is tender and doesn’t seem to absorb all the water, remove the cover and turn up the heat for a few minutes.)
  7. Remove cinnamon stick.
  8. Spread a bed of quinoa on each plate and top with ragout.

Nutrition Facts

Calories263kcal
Protein15.88%
Fat12.78%
Carbs71.34%

Properties

Glycemic Index
54.86
Glycemic Load
8.52
Inflammation Score
-9
Nutrition Score
22.160434577776%

Flavonoids

Delphinidin
65.41mg
Luteolin
0.01mg
Isorhamnetin
1.25mg
Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
5.7mg

Nutrients percent of daily need

Calories:263.06kcal
13.15%
Fat:3.98g
6.12%
Saturated Fat:0.51g
3.18%
Carbohydrates:49.95g
16.65%
Net Carbohydrates:38.92g
14.15%
Sugar:9.94g
11.04%
Cholesterol:0mg
0%
Sodium:823.96mg
35.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.11g
22.23%
Manganese:1.81mg
90.34%
Fiber:11.02g
44.1%
Vitamin B6:0.83mg
41.73%
Vitamin C:27.75mg
33.64%
Magnesium:122.27mg
30.57%
Folate:119.95µg
29.99%
Potassium:986.36mg
28.18%
Copper:0.56mg
28.11%
Phosphorus:277.15mg
27.71%
Iron:4.56mg
25.32%
Vitamin B1:0.27mg
18.1%
Vitamin A:856.01IU
17.12%
Vitamin B2:0.26mg
15.3%
Vitamin E:2.22mg
14.8%
Zinc:2.06mg
13.7%
Vitamin B3:2.51mg
12.56%
Vitamin B5:1.06mg
10.56%
Calcium:104.72mg
10.47%
Vitamin K:10.67µg
10.16%
Selenium:5.06µg
7.23%