Chickpea and CousCous Spiced Vegetables Ragout
Chickpea and CousCous Spiced Vegetables Ragout - Plant based and filling with so much flavor!
Healthy, because
Even smarter
Nutritional values
This vegetable dish is a balanced meal even without meat. Couscous is a carbohydrate that provides fast energy and the vegetables contain vitamins such as the cell-protecting vitamin C from the zucchini. The garbanzo beans also add tons of plant protein.
You can easily make your own vegetable broth from leftovers.
(Percentage of daily recommendation)
| Calorie | 464 cal. | (22 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.9 g | (50 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 72 μg | (120 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 159 μg | (53 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 15.9 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 181 mg | (191 %) | ||
| Potassium | 1,290 mg | (32 %) | ||
| Calcium | 163 mg | (16 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 281 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 2 Red onions
- 1 Eggplant
- 2 Zucchini
- 2 Red Bell pepper
- 3 garlic cloves
- 2 carrots
- salt
- 14 ozs chickpeas (canned)
- 1 handful cilantro
- 4 Tbsps olive oil
- 1 Tbsp Tomato paste
- 14 ozs peeled Tomatoes (canned)
- 1 tsp ground cumin
- 1 tsp ground coriander
- 3 generous pinches Ras el hanout
- freshly ground peppers
- 6 ozs Couscous (instant)
- 14 ozs Vegetable broth
Preparation steps
Peel the onions and quarter. Rinse the eggplant and zucchini, trim and roughly chop. Rinse the peppers, cut in half and remove the stems, seeds and pith. Roughly chop 1 pepper and finely dice the other. Peel the garlic, cut in half and crush with a knife. Peel the carrots, quarter lengthwise and cut into cubes. Blanch in boiling salted water for about 4 minutes, drain, rinse under cold water until cool and drain.
Rinse the chickpeas in a colander. Rinse the coriander, shake dry and finely chop the leaves.
Heat the olive oil in a large frying pan or saucepan. Sauté the onions, eggplant, zucchini, roughly chopped peppers and garlic, stirring. Add the carrots and chickpeas, stir in the tomato paste, peeled tomatoes and spices and season with salt and pepper. Simmer for about 15 minutes, stirring occasionally.
Meanwhile, for the couscous: Bring the vegetable broth to a boil with the finely diced peppers. Add the couscous, remove from the heat and let stand for 4-5 minutes. Transfer the vegetable ragout to serving plates, drain the couscous and add to the plates and sprinkle with cilantro. Serve immediately.
