This Simple Cooking with Heart, Italian recipe is a delicious way to get more vegetables and beans into your eating routine.
Sautéed Zucchini, Tomato and Chickpea Ragout
Calories273 Per Serving
Protein12g Per Serving
Fiber10g Per Serving
Cost Per Serving$2.39
|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|
|Total Carbohydrate||50 g|
|Dietary Fiber||10 g|
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
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.
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.
Meanwhile, make couscous according to package directions (omitting the salt and fat).
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.