Plant-based Protein

Chickpea and CousCous Spiced Vegetables Ragout

Average: 4.7 (10 votes)
(10 votes)
Chickpea and CousCous Spiced Vegetables Ragout

Chickpea and CousCous Spiced Vegetables Ragout - Plant based and filling with so much flavor!

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Health Score:
96 / 100
25 min.
ready in 45 min.
Ready in

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. 

1 each contains
(Percentage of daily recommendation)
Calorie464 cal.(22 %)
Protein19 g(19 %)
Fat14 g(12 %)
Carbohydrates63 g(42 %)
Sugar added0 g(0 %)
Roughage14.9 g(50 %)
Vitamin A1.2 mg(150 %)
Vitamin D0 μg(0 %)
Vitamin E9 mg(75 %)
Vitamin K72 μg(120 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.8 mg(57 %)
Folate159 μg(53 %)
Pantothenic acid1.6 mg(27 %)
Biotin15.9 μg(35 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C181 mg(191 %)
Potassium1,290 mg(32 %)
Calcium163 mg(16 %)
Magnesium142 mg(47 %)
Iron6 mg(40 %)
Iodine13 μg(7 %)
Zinc2.9 mg(36 %)
Saturated fatty acids2.3 g
Uric acid281 mg
Cholesterol0 mg
Complete sugar16 g


2 Red onions
1 Eggplant
2 Zucchini
2 Red Bell pepper
3 garlic cloves
2 carrots
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
How healthy are the main ingredients?
chickpeasTomatoolive oilTomato pasteonionEggplant

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.