Quick Clean Eating Recipe

Chickpea and Tomato Ragout

with Turkey Breast
4.4
Average: 4.4 (20 votes)
(20 votes)
Chickpea and Tomato Ragout

Chickpea and Tomato Ragout - Quick-fix meal with a touch of Arabic flavors

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Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
390
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chickpeas are considered an important staple food in the Middle East and India. They'e packed with easily digestible protein, dietary fibrer and minerals, and are abundant in B vitamins.

This dish also makes a delicious and filling vegetarian entree. Simply omit the turkey, and add an additional half can of garbanzo beans.

1 serving contains
(Percentage of daily recommendation)
Calorie390 kcal(19 %)
Protein35 g(36 %)
Fat14 g(12 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E6.6 mg(55 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin19.5 mg(163 %)
Vitamin B₆0.6 mg(43 %)
Folate35 μg(12 %)
Pantothenic acid1.3 mg(22 %)
Biotin14.2 μg(32 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C29 mg(31 %)
Potassium632 mg(16 %)
Calcium124 mg(12 %)
Magnesium94 mg(31 %)
Iron4.5 mg(30 %)
Iodine11 μg(6 %)
Zinc3.5 mg(44 %)
Saturated fatty acids2.5 g
Uric acid344 mg
Cholesterol60 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
9 ounces chickpeas (canned, drained)
7 ounces turkey breasts
1 red onion
2 tablespoons olive oil
salt
peppers
7 ounces crushed tomatoes (preferably from a carton)
1 ¾ cups Chicken broth
1 teaspoon Harissa
½ lemon
4 sprigs cilantro (or flat-leaf parsley)
How healthy are the main ingredients?
chickpeastomatoolive oilonionsaltlemon
Preparation

Kitchen utensils

1 Sieve, 1 Cutting board, 1 Large knife, 1 Small knife, 1 wide Pot (with lid), 1 Slotted spatula, 1 Citrus juicer, 1 Teaspoon, 1 Tablespoon, 1 Paper towel, 1 Measuring cups

Preparation steps

1.
Chickpea and Tomato Ragout preparation step 1

Rinse chickpeas in a sieve and drain.

2.
Chickpea and Tomato Ragout preparation step 2

Rinse turkey breast, pat dry with paper towels and cut into slices.

3.
Chickpea and Tomato Ragout preparation step 3

Peel, halve and thinly slice onion.

4.
Chickpea and Tomato Ragout preparation step 4

Heat oil in a large pot. Add turkey and onion and cook, stirring, for about 3 minutes over medium heat. Season with salt and pepper.

5.
Chickpea and Tomato Ragout preparation step 5

Add chickpeas, tomatoes, broth and harissa to the pot. Bring to a boil, cover and cook on low heat for 4-5 minutes.

6.
Chickpea and Tomato Ragout preparation step 6

Meanwhile, squeeze lemon half. Rinse cilantro, shake dry and pluck the leaves.

7.
Chickpea and Tomato Ragout preparation step 7

Season chickpea stew to taste with salt, pepper and 1-2 tablespoons lemon juice. Fold in cilantro and serve.