chickpea and veg ragout

[Guest guest]

from amer inst cancer research

 

 

* Exported from MasterCook *

 

Chick Pea And Vegetable Ragout

 

Recipe By :AICR

Serving Size : 4 Preparation Time :0:00

Categories : Legumes Medical Diet

Stews Vegetarian

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 cups diced onion

1 cup diagonally sliced carrots -- 1/2-inch thick

1 cup sliced celery -- 1/2-inch thick

1 clove garlic -- chopped

1 tablespoon olive oil

1 teaspoon curry powder

1/2 teaspoon ground cumin

15 ounces cooked chickpeas (Approximately) -- rinsed and drained

15 ounces canned cut up tomatoes with juices

1 8-oz each red sweet potato -- peeled and cubed (1/2-in)

1 cup frozen cut green beans

1/4 cup raisins

2 small zucchini -- quartered lengthwise and cut into 1/2-inch

pieces

salt and freshly ground black pepper

1 cup plain nonfat yogurt -- at room temperature

2 tablespoons chopped dry roasted peanuts (optional) -- garnish

 

1. Combine the onion, carrots, celery, garlic and olive oil in a 10-inch

nonstick skillet that has a tight-fitting lid. Cook, stirring occasionally, over

medium heat for 10 minutes; do not brown. Stir in curry and cumin; cook,

stirring, 1 minute.

 

2. Add the chick peas, tomatoes, sweet potato, green beans and raisins. Cook,

covered, for 10 minutes. Add 2 or 3 tablespoons water as needed to keep the

mixture moist. Stir in the zucchini; cover and cook until all the vegetables are

tender, about 5 minutes longer. Add salt and pepper to taste.

 

3. Remove from heat; let stand uncovered. In a medium bowl, stir the yogurt

until smooth. Add a spoonful of the hot vegetable mixture and stir to blend.

Transfer to the skillet and stir to blend. Sprinkle with peanuts before serving,

if desired.

 

AICR: Each of the four servings contains 318 calories and 6 grams of fat.

MC: 394 cals, 15% cff, 7g fat, 11g fiber.

 

Source:

" Good Food, Good Health January 17, 2000 "

S(Email from):

" Pat Hanneman (kitpath) on 13 Jan 2000 "

 

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Per serving: 394 Calories (kcal); 7g Total Fat; (15% calories from fat); 18g

Protein; 70g Carbohydrate; 1mg Cholesterol; 258mg Sodium

Food Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 1/2 Fruit;

1 Fat; 0 Other Carbohydrates

 

NOTES : This hearty, stew-like mixture of vegetables makes a delicious meal.

Substitute, subtract or add whatever vegetables you have on hand.

Nutr. Assoc. : 20199 0 0 0 0 0 0 2807 2470 0 0 0 0 0 0 2130706543

 

 

-:-

Pat Hanneman of Kitchen Path recipes:

http://home.earthlink.net/~kitpath/y of MasterCook Resources (McRn)

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