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
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.
(Percentage of daily recommendation)
| Calorie | 198 cal. | (9 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.5 g | (62 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 19.9 mg | (166 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 6.4 mg | (107 %) | ||
| Biotin | 39.6 μg | (88 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,229 mg | (31 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 13.5 mg | (90 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 326 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- dried Porcini mushroom
- ¾ cup Vegetable broth
- 9 ozs Chanterelle
- 9 ozs button Mushroom
- ½ bunch thyme
- 1 stalk Leeks
- 1 carrot
- 1 tsp olive oil
- 7 ozs chickpeas (drained, canned)
- salt
- peppers
- 1 pinch ground cloves
Kitchen utensils
Preparation steps
Rinse the dried porcini mushrooms in a sieve, drain and place in a small bowl.
Bring1/2 cup of vegetable broth to a boil. Pour over the mushrooms and soak for 20 minutes.
Meanwhile, thoroughly clean chanterelles with a brush or paper towel. Halve large chanterelles.
Rinse button mushrooms if necessary. If needed, cut in half or quarters. Rinse thyme and shake dry.
Rinse leek, cut lengthwise and cut into 1/2-inch wide rings.
Peel carrot, cut into thin slices and boil in the remaining vegetable broth. Cover and cook for 8-10 minutes over low heat.
Heat olive oil in a pan and fry the chanterelles.
Add button mushrooms, leek, 4 sprigs thyme and soaked porcini mushrooms with the broth. Cover and cook for about 8 minutes.
Rinse chickpeas in a sieve, drain, add to mushrooms with the carrot and cook.
Cook the vegetables and mushrooms uncovered, allowing broth to evaporate. Season with salt, pepper and cloves.
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.
