Sautéed Zucchini, Tomato and Chickpea Ragout

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Sautéed Zucchini, Tomato and Chickpea Ragout

This Simple Cooking with Heart, Italian recipe is a delicious way to get more vegetables and beans into your eating routine.

Ingredients

Servings  6  

  • 2 medium zucchini (chopped) OR
  • 3 yellow squash (chopped)
  • 28 oz. canned, no-salt-added, or, low-sodium tomatoes (crushed)
  • 6 cups Chickpea Salad with Tomatoes and Cucumber (see related recipes)
  • 1 tsp. ground cumin
  • 1/4 tsp. ground black pepper
  • 3 cup whole-wheat couscous

Directions

Tip: Click on step to mark as complete.

  1. Spray a large sauté pan with cooking spray. Add chopped zucchini and cook over medium-high heat. Stirring occasionally with spatula, cook until zucchini are soft, about 5 minutes.
  2. Add tomatoes, Chickpea Salad, cumin, and black pepper. Stir and bring to a boil. Once boiling, cover with lid or foil. Reduce heat to low so mixture is simmering. Let ragout simmer 15 minutes.
  3. Meanwhile, make couscous according to package directions (omitting the salt and fat).
  4. Serve ragout over couscous.

Cooking Tip: 1 (16 oz.) package whole-wheat spaghetti can be used as a substitute for the couscous.

Cooking Tip: Zucchini and yellow squash are both considered summer squash but are available year-round. Both cook quickly and are great to add into any sauces or stews from marinara to chili.

Keep it Healthy: Beans like chickpeas are a great (and reasonably-priced!) source of protein for a meal. Just makes sure to drain and rinse no salt added or low sodium canned beans.

Nutrition Facts

Sautéed Zucchini, Tomato and Chickpea Ragout

CaloriesCalories

273 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

10g Per Serving

Cost Per ServingCost Per Serving

$2.39

Nutrition Facts

Calories 273
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 59 mg
Total Carbohydrate 50 g
Dietary Fiber 10 g
Sugars 9 g
Protein 12 g

 

This Simple Cooking with Heart, Italian recipe is a delicious way to get more vegetables and beans into your eating routine.

Nutrition Facts

Sautéed Zucchini, Tomato and Chickpea Ragout

CaloriesCalories

273 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

10g Per Serving

Cost Per ServingCost Per Serving

$2.39
×
Calories 273
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 59 mg
Total Carbohydrate 50 g
Dietary Fiber 10 g
Sugars 9 g
Protein 12 g

Ingredients

Servings  6  

  • 2 medium zucchini (chopped) OR
  • 3 yellow squash (chopped)
  • 28 oz. canned, no-salt-added, or, low-sodium tomatoes (crushed)
  • 6 cups Chickpea Salad with Tomatoes and Cucumber (see related recipes)
  • 1 tsp. ground cumin
  • 1/4 tsp. ground black pepper
  • 3 cup whole-wheat couscous

Directions

Tip: Click on step to mark as complete.

  1. Spray a large sauté pan with cooking spray. Add chopped zucchini and cook over medium-high heat. Stirring occasionally with spatula, cook until zucchini are soft, about 5 minutes.
  2. Add tomatoes, Chickpea Salad, cumin, and black pepper. Stir and bring to a boil. Once boiling, cover with lid or foil. Reduce heat to low so mixture is simmering. Let ragout simmer 15 minutes.
  3. Meanwhile, make couscous according to package directions (omitting the salt and fat).
  4. Serve ragout over couscous.

Cooking Tip: 1 (16 oz.) package whole-wheat spaghetti can be used as a substitute for the couscous.

Cooking Tip: Zucchini and yellow squash are both considered summer squash but are available year-round. Both cook quickly and are great to add into any sauces or stews from marinara to chili.

Keep it Healthy: Beans like chickpeas are a great (and reasonably-priced!) source of protein for a meal. Just makes sure to drain and rinse no salt added or low sodium canned beans.

 


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