Indian Chickpea Ragout With Vegetables Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

1/2 cup fresh cilantro, chopped
1/2 cup cucumber, peeled, seeded, diced
1/2 red onion, finely chopped
1 cup plain yogurt
3 tbsp vegetable oil
1 tsp cumin seed
1 tsp fennel seed
1 tsp red pepper flakes, crushed
2 tbsp ground coriander
1 cup onion, chopped
1 tbsp fresh ginger, grated
1 medium zucchini , cut into 1-inch pieces
1 bell pepper, peeled, seeded , cut into 1-inch pieces
3 cups chickpeas, cooked
1 1/2 cups tomatoes, peeled and diced
2 tbsp tomato paste
kosher salt & freshly ground black pepper

Directions:

Combine the cilantro, cucumber, red onion and yogurt and mix well; place in serving bowl and refrigerate until needed.
In a large sauté pan, heat the oil over medium high heat, and add the cumin, fennel, pepper flakes, coriander and onion and sauté until the onions are lightly browned, about 8 minutes.
Add ginger, zucchini and bell pepper and mix well.
Pour 1/3 cup of water over the vegetables, cover and reduce heat to low and simmer about five minutes.
Fold in the chickpeas and the tomatoes and increase heat to medium high and cook uncovered until the ragout is heated through and the sauce is thick, about five minutes.
Season with salt to taste and generous sprinkle of freshly ground pepper.
Serve ragout garnished with the cilantro yogurt mixture.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	382.83 Kcal (1603 kJ)
Calories from fat	143.98 Kcal
		% Daily Value*
Total Fat	16g	25%
Cholesterol	7.96mg	3%
Sodium	52.34mg	2%
Potassium	889.01mg	19%
Total Carbs	48.12g	16%
Sugars	15.43g	62%
Dietary Fiber	12.81g	51%
Protein	15.02g	30%
Vitamin C	53.1mg	88%
Vitamin A	0.7mg	25%
Iron	17.4mg	97%
Calcium	183.3mg	18%

Amount Per 100 g
Calories	102.18 Kcal (428 kJ)
Calories from fat	38.43 Kcal
		% Daily Value*
Total Fat	4.27g	25%
Cholesterol	2.13mg	3%
Sodium	13.97mg	2%
Potassium	237.29mg	19%
Total Carbs	12.84g	16%
Sugars	4.12g	62%
Dietary Fiber	3.42g	51%
Protein	4.01g	30%
Vitamin C	14.2mg	88%
Vitamin A	0.2mg	25%
Iron	4.6mg	97%
Calcium	48.9mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Italian Tofu Frittata

Onion, chopped fine, Garlic, minced, Zucchini, diced and 9 more..
Grilled Italian Vegetables

Chopped fresh basil or 4 tsp dried basil, Garlic, minced and 8 more..
Vegetable Lasagna (Low Fat)

Olive oil, Onion, chopped, Red capsicum, diced and 12 more..
Quick Tikka Masala

Fresh ginger, peeled and cut in 2 equal pieces and 16 more..
Stuffed Peppers with Turkey and Vegetables

Green bell peppers, tops removed, seeded, Ground turkey and 12 more..
Black Pepper Goat Curry

Vegetable oil, Onion, chopped, Fresh curry leaves and 13 more..
Ethiopian-style Lentils With Yams (or Sweet Potatoes)

Onion, diced, Garlic cloves, minced, Fresh ginger, minced and 14 more..
Mexican Chicken Casserole with Charred Tomato Salsa

Tomatoes, halved and seeded and 20 more..
Kashmiri Rogan Josh

Fennel seed, Plain yogurt, Vegetable oil and 10 more..
Venison Kabobs with Sweet and Smoky Sauce

Minced onion, Dry mustard powder, Black pepper and 15 more..