EatSmarter exclusive recipe

Chickpea and Tomato Ragout

with Turkey Breast
4.333335
Average: 4.3 (18 votes)
(18 votes)
Chickpea and Tomato Ragout

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

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Health Score:
Health Score
9,2 / 10
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 because legumes are rich in easily digestible protein, dietary fibre and minerals, and are abundant in B vitamins.

 

The nutritious legumes are also popular around the Mediterranean. Their funny name comes from the Latin word "cicer" meaning "pea". So our name for them is "pea peas".

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:

Ingredients

for
2
Ingredients
9 ounces
Chickpeas (canned, drained)
7 ounces
1
red Onion
2 tablespoons
7 ounces
crushed firm Tomato (preferably from a carton)
1 ¾ cups
1 teaspoon
½
4 sprigs
Cilantro (or flat-leaf parsley)
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.