Guild-Free Delicacy

Mushroom & Vegetable Ragout with Chickpea Puree

4.153845
Average: 4.2 (13 votes)
(13 votes)
Mushroom & Vegetable Ragout with Chickpea Puree

Mushroom & Vegetable Ragout with Chickpea Puree - Hard to believe that it is not even 200 calories and it is such a delicious meal

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 50 min.
Ready in
Calories:
198
calories
Calories

Healthy, because

Even smarter

Nutritional values

This vegetarian recipe covers 90 percent of your daily iron requirements. The trace element is important for the distribution of oxygen throughout the body. In addition, one portion of iron contains the daily requirement of vitamin D, which is hardly found in plant foods exceptfor mushrooms and is urgently needed for bone metabolism.

The season for fresh chanterelles is limited to a few weeks in summer. At other times of the year, this dish is also delicious with shiitake or oyster mushrooms. The low carb recipe can also be made with dried chickpeas. Soak them overnight in twice the amount of water, cook for about 1 hour and then use as indicated. If some of the chickpea puree, also known as hummus, is left over, you can use it in a fresh salad or on a flatbread with vegetables.

1 serving contains
(Percentage of daily recommendation)
Calorie198 kcal(9 %)
Protein15 g(15 %)
Fat5 g(4 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage18.5 g(62 %)
Vitamin A1.1 mg(138 %)
Vitamin D5.7 μg(29 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.9 mg(82 %)
Niacin19.9 mg(166 %)
Vitamin B₆0.3 mg(21 %)
Folate75 μg(25 %)
Pantothenic acid6.4 mg(107 %)
Biotin39.6 μg(88 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C27 mg(28 %)
Potassium1,229 mg(31 %)
Calcium153 mg(15 %)
Magnesium89 mg(30 %)
Iron13.5 mg(90 %)
Iodine42 μg(21 %)
Zinc3.1 mg(39 %)
Saturated fatty acids1 g
Uric acid326 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
¾ cup
9 ounces
9 ounces
½ bunch
1 stalk
1
1 teaspoon
7 ounces
Chickpeas (drained, canned)
1 pinch
ground Cloves
Preparation

Kitchen utensils

1 Sieve, 1 Small bowl, 1 Measuring cups, 2 Pots (with lid), 1 Cutting board, 1 Brush (or paper towels), 1 Small knife, 1 Peeler, 1 Teaspoon, 1 Non-stick pan, 1 Wooden spoon, 1 Can opener, 1 Immersion blender

Preparation steps

1.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 1

Rinse the dried porcini mushrooms in a sieve, drain and place in a small bowl.

2.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 2

Bring1/2 cup of vegetable broth to a boil. Pour over the mushrooms and soak for 20 minutes.

3.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 3

Meanwhile, thoroughly clean chanterelles with a brush or paper towel. Halve large chanterelles.

4.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 4

Rinse button mushrooms if necessary. If needed, cut in half or quarters. Rinse thyme and shake dry.

5.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 5

Rinse leek, cut lengthwise and cut into 1/2-inch wide rings.

6.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 6

Peel carrot, cut into thin slices and boil in the remaining vegetable broth. Cover and cook for 8-10 minutes over low heat.

7.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 7

Heat olive oil in a pan and fry the chanterelles.

8.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 8

Add button mushrooms, leek, 4 sprigs thyme and soaked porcini mushrooms with the broth. Cover and cook for about 8 minutes.

9.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 9

Rinse chickpeas in a sieve, drain, add to mushrooms with the carrot and cook.

10.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 10

Cook the vegetables and mushrooms uncovered, allowing broth to evaporate. Season with salt, pepper and cloves.

11.
Mushroom & Vegetable Ragout with Chickpea Puree preparation step 11

Puree chickpeas and carrot in a pot with an immersion blender. Season with salt and pepper and arrange the chickpeas on plates with the mushrooms and leek. Garnish with remaining thyme and serve.