Vegetable and Chickpea Ragout

Vegetarian
Vegan
Dairy Free
Health score
26%
Vegetable and Chickpea Ragout
45 min.
2
361kcal

Suggestions


Welcome to a delightful culinary adventure with our Vegetable and Chickpea Ragout! This vibrant dish is perfect for those looking to savor a wholesome meal that’s both satisfying and nutritious. Packed with colorful vegetables and hearty chickpeas, this ragout celebrates the essence of plant-based cooking. Not only is it vegetarian, vegan, and dairy-free, but it's also brimming with flavors that will please any palate.

In just 45 minutes, you can whip up a scrumptious dish that’s ideal for lunch or dinner, making it a versatile addition to your weekly meal plan. The combination of artichoke hearts, black olives, and a medley of spices creates a rich and savory experience, while the chickpeas offer a wonderful source of protein to keep you energized. The dish's light but comforting nature pairs beautifully with whole-wheat penne, adding a satisfying texture that binds it all together.

Whether you’re hosting a dinner party or simply treating yourself to a delightful meal, this Vegetable and Chickpea Ragout is sure to impress. It’s a reminder of how delicious plant-based eating can be while also being easy to prepare. So, celebrate the art of cooking and nourish your body with this exquisite ragout that’s as good for your taste buds as it is for your soul!

Ingredients

  •  artichoke hearts drained quartered
  • 0.3 cup olives black sliced
  • 0.3 teaspoon pepper black
  • cup garbanzo beans canned rinsed drained
  • 14.5 ounces tomatoes diced canned
  • 0.3 cup basil fresh chopped
  • 0.3 teaspoon oregano dried
  • 0.5 cup peas frozen
  • 0.1 teaspoon pepper red
  • 0.5 teaspoon salt 
  • 0.5 cup penne pasta whole-wheat cooked

Equipment

  • pot
  • microwave

Directions

  1. Simmer tomatoes, chickpeas, Onion and Garlic
  2. Mix, Broccoli and Red Bell Pepper
  3. Mix, salt, oregano, pepper, pepper flakes and ½ cup water in a medium pot until liquid reduces by half, about 20 minutes.
  4. Add artichokes, peas and olives; cook 10 minutes more.
  5. While cooking, make the filling for the shepherd’s pie.If not eating immediately, pour into an airtight container and freeze. Otherwise, toss with penne and basil and serve.
  6. Microwave on high 2 minutes; stir; microwave 2 minutes more.
  7. Mix with penne and basil.
  8. Self

Nutrition Facts

Calories361kcal
Protein16.53%
Fat15.09%
Carbs68.38%

Properties

Glycemic Index
95.83
Glycemic Load
4.46
Inflammation Score
-8
Nutrition Score
17.869130258975%

Flavonoids

Apigenin
0.02mg
Luteolin
0.14mg
Kaempferol
0.02mg
Myricetin
0.06mg
Quercetin
1.03mg

Nutrients percent of daily need

Calories:361.28kcal
18.06%
Fat:6.13g
9.43%
Saturated Fat:0.7g
4.39%
Carbohydrates:62.49g
20.83%
Net Carbohydrates:49.65g
18.06%
Sugar:8.33g
9.25%
Cholesterol:0mg
0%
Sodium:1377.97mg
59.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.11g
30.22%
Manganese:1.06mg
53%
Fiber:12.84g
51.35%
Vitamin C:34.24mg
41.51%
Vitamin B6:0.69mg
34.66%
Vitamin K:29.73µg
28.32%
Iron:3.86mg
21.42%
Copper:0.37mg
18.47%
Potassium:617.9mg
17.65%
Vitamin A:797.34IU
15.95%
Folate:63.72µg
15.93%
Magnesium:61.79mg
15.45%
Phosphorus:147.3mg
14.73%
Vitamin B1:0.22mg
14.72%
Vitamin E:2.21mg
14.72%
Calcium:121.44mg
12.14%
Vitamin B3:2.42mg
12.12%
Vitamin B2:0.18mg
10.56%
Zinc:1.35mg
9%
Vitamin B5:0.54mg
5.42%
Selenium:2.71µg
3.87%
Source:Epicurious