Protein-Packed Vegetarian Recipe
Spicy Chickpea Ragout
(11 votes)
(11 votes)
Spicy chickpea ragout - The perfect pasta sauce for all fans of oriental spices! Photo: Marieke Dammann
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
190
calories
Calories
Healthy, because
Even smarter
Nutritional values
Chickpeas are packed with fiber as well as plenty of protein and iron.
Cut prep time by using canned tomatoes.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 190 cal. | (9 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 15.6 μg | (26 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 458 mg | (11 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 5.3 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 12 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 1 garlic clove
- 2 carrots
- 12 ozs Tomatoes
- 2 Tbsps olive oil
- 1 tsp Harissa paste
- 8 ozs chickpeas (canned; drained weight)
- 3 ½ ozs Sour cream
- salt
- peppers
- ½ tsp Ras el hanout
- 1 pinch cayenne pepper
Product recommendation
Chickpeas are also know as Garbanzo Beans
Preparation steps
1.
Peel onion and garlic and chop finely. Clean, peel and finely dice the carrots. Clean, wash and chop the tomatoes.
2.
Heat oil in a pan until shimmering. Sauté the carrots, onion and garlic for 5 minutes at medium heat. Add the Harissa, tomatoes and 3-4 Tablespoons of water and cook for 10 minutes over a low heat.
3.
Drain the chickpeas, add to the sauce and simmer for another 5 minutes. Mix in sour cream, season to taste with salt, pepper, Ras el-Hanout and cayenne pepper.
