Vegetable and Chickpea Ragout
By AJandColleen
380 calories per serving, 6.4 g fat (0.7 g saturated), 69 g carbs, 15 g fiber, 14 g protein
Ingredients
- * 1 can (14.5 oz) diced tomatoes
- * 1 cup canned chickpeas, rinsed and drained
- * 1/2 cup Onion and Garlic Mix
- * 1/2 cup Broccoli and Red Bell Pepper Mix
- * 1/2 teaspoon salt
- * 1/4 teaspoon dried oregano
- * 1/4 teaspoon black pepper
- * 1/8 teaspoon red pepper flakes
- * 4 artichoke hearts in water, drained and quartered
- * 1/2 cup frozen peas
- * 1/4 cup sliced black olives
- * 1/2 cup whole-wheat penne, cooked
- * 1/4 cup fresh basil, chopped
Details
Servings 2
Preparation
Step 1
Simmer tomatoes, chickpeas, Onion and Garlic Mix, Broccoli and Red Bell Pepper Mix, salt, oregano, pepper, pepper flakes and 1/2 cup water in a medium pot until liquid reduces by half, about 20 minutes. Add artichokes, peas and olives; cook 10 minutes more.
Onion and Garlic Mix:
Finely dice 3 large onions and 5 cloves garlic. Heat a heavy-bottomed skillet over high heat. Add 1 tbsp oil. Cook garlic and onion, stirring occasionally, until soft, 6 minutes.
Broccoli and Red Bell Pepper Mix:
Finely dice 1 head broccoli and 3 large red bell peppers, seeded and cored. Heat a heavy-bottomed skillet over high heat. Add 1 tbsp oil. Cook, stirring occasionally, until vegetables turn slightly brown, 3 minutes.
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