Indian Chickpea Ragout With Vegetables

May 24, 2023May 24, 20230 4
Indian Chickpea Ragout with Vegetables for a Delicious and Healthy Meal
in Vegetarian

Prep

15 min

Cook

40 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup fresh cilantro , chopped
1/2 cup cucumber , peeled , seeded , diced
1/2 red onion , finely chopped
1 cup plain yogurt
3 tablespoons vegetable oil
1 teaspoon cumin seed
1 teaspoon fennel seed
1 teaspoon red pepper flakes , crushed
2 tablespoons ground coriander
1 cup onion , chopped
1 tablespoon 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 tablespoons tomato paste
kosher salt & freshly ground black pepper

Nutrision Information

Servings Per Recipe
4
Calories
330
Sugar
8g
Fat
16g
Indian Chickpea Ragout with Vegetables is a hearty and delicious dish that is perfect for a healthy and satisfying meal. The combination of chickpeas, vegetables, and spices creates a flavorful and filling dish that is perfect for lunch or dinner. Chickpeas, also known as garbanzo beans, are rich in protein and fiber, making them a great addition to any plant-based diet. The vegetables used in this recipe, such as zucchini and bell pepper, are also packed with vitamins and minerals. This dish is easy to make and can be customized to your liking, whether you prefer more spice or less. Serve it with rice or naan for a complete meal.

Instructions

1.In a large skillet, heat up the oil over medium heat.
2.Add the cumin seeds, fennel seeds, and red pepper flakes to the skillet and cook for 1-2 minutes until fragrant.
3.Add the chopped onion and ginger to the skillet and cook for another 2-3 minutes until the onion is translucent.
4.Add the chopped zucchini and bell pepper to the skillet and cook for 3-4 minutes until the vegetables are slightly tender.
5.Add the cooked chickpeas, diced tomatoes, and tomato paste to the skillet. Stir well.
6.Reduce the heat to low and let the dish simmer for 10-15 minutes until the vegetables are fully cooked and the sauce has thickened.
7.Season the dish with salt and pepper to taste.
8.Serve in bowls and top with fresh cilantro, chopped cucumber, and red onion. Add a dollop of plain yogurt on top.

PROS

This dish is full of flavor, protein, and fiber.
It’s a great vegetarian option and can easily be made vegan by omitting the yogurt.

It’s a great way to use up excess vegetables in your fridge and pantry.

CONS

The cooking time for this dish can be a bit long, especially if you need to cook the chickpeas from scratch.
It may not be suitable for a quick weeknight meal.

If you’re not a fan of spicy food, you may want to reduce the amount of red pepper flakes in the recipe.

HEALTH & BENEFITS

This dish is packed with plant-based protein and fiber, thanks to the chickpeas and vegetables. It’s also low in fat and calories.
The tomatoes in this recipe contain lycopene, an antioxidant that has been linked to reducing the risk of certain types of cancer and improving heart health.
The spices used in this recipe, such as cumin and coriander, have been shown to have anti-inflammatory properties.

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