Chickpea and Tomato Ragout
Chickpea and Tomato Ragout - Quick-fix meal with a touch of Arabic flavors
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.
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 19.5 mg | (163 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 632 mg | (16 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 344 mg | |||
| Cholesterol | 60 mg |
Ingredients
Kitchen utensils
Preparation steps
Rinse chickpeas in a sieve and drain.
Rinse turkey breast, pat dry with paper towels and cut into slices.
Peel, halve and thinly slice onion.
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.
Add chickpeas, tomatoes, broth and harissa to the pot. Bring to a boil, cover and cook on low heat for 4-5 minutes.
Meanwhile, squeeze lemon half. Rinse cilantro, shake dry and pluck the leaves.
Season chickpea stew to taste with salt, pepper and 1-2 tablespoons lemon juice. Fold in cilantro and serve.
