INDIAN CHICKPEA RAGOUT WITH VEGETABLES

Indian Chickpea Ragout With Vegetables image

A very healthy and fresh tasting ragout by way of Julie Sahni. Delicious with some naan or pita on the side. If you can find Greek yogurt, all the better. And if you are watching calories, non-fat yogurt is just fine.

Provided by Chef Kate

Categories Stew

Time 25m

Yield 4 serving(s)

Number Of Ingredients 17

Previous Next

Ingredients

1/2 cup fresh cilantro, chopped
1/2 cup cucumber, peeled, seeded, diced
1/2 red onion, finely chopped
1 cup plain yogurt
3 tablespoons vegetable oil
1 teaspoon cumin seed
1 teaspoon fennel seed
1 teaspoon red pepper flakes, crushed
2 tablespoons ground coriander
1 cup onion, chopped
1 tablespoon fresh ginger, grated
1 medium zucchini, cut into 1-inch pieces
1 bell pepper, peeled, seeded, cut into 1-inch pieces
3 cups chickpeas, cooked
1 1/2 cups tomatoes, peeled and diced
2 tablespoons tomato paste
kosher salt & freshly ground black pepper

Steps:

Combine the cilantro, cucumber, red onion and yogurt and mix well; place in serving bowl and refrigerate until needed.
In a large sauté pan, heat the oil over medium high heat, and add the cumin, fennel, pepper flakes, coriander and onion and sauté until the onions are lightly browned, about 8 minutes.
Add ginger, zucchini and bell pepper and mix well.
Pour 1/3 cup of water over the vegetables, cover and reduce heat to low and simmer about five minutes.
Fold in the chickpeas and the tomatoes and increase heat to medium high and cook uncovered until the ragout is heated through and the sauce is thick, about five minutes.
Season with salt to taste and generous sprinkle of freshly ground pepper.
Serve ragout garnished with the cilantro yogurt mixture.

Nutrition Facts : Calories 413.6, Fat 15.4, SaturatedFat 3, Cholesterol 8, Sodium 644.3, Carbohydrate 59.2, Fiber 12.5, Sugar 9.8, Protein 14

*** Explore more Indian Chickpea Ragout With Vegetables Recipes »

Comment
Leave a comment

There are no comments yet!

Name

Message

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...

Check it out »

#30-minutes-or-less #time-to-make #course #main-ingredient #cuisine #preparation #low-protein #healthy #main-dish #beans #vegetables #asian #indian #easy #dietary #low-sodium #low-cholesterol #low-saturated-fat #low-calorie #chick-peas-garbanzos #healthy-2 #low-in-something #squash #tomatoes