Browse Recipe Categories or

Sautéed Zucchini, Tomato and Chickpea Ragout

×

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.
 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.