Heart Healthy
This Simple Cooking with Heart, Italian recipe is a delicious way to get more vegetables and beans into your eating routine.
Print Recipe
Sautéed Zucchini, Tomato and Chickpea Ragout
-
Servings:
6
Ingredients
-
2 medium zucchini OR -
3 yellow squash -
28 oz. tomatoes -
6 cups Chickpea Salad with Tomatoes and Cucumber (see related recipes) -
1 tsp. cumin -
1/4 tsp. black pepper -
3 cup couscous
Directions
Tip: Click on step to mark as complete.
-
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.
Nutrition Facts
Calories
Protein
FiberNutrition 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 | |
-
Servings:
6
Ingredients
-
2 medium zucchini OR -
3 yellow squash -
28 oz. tomatoes -
6 cups Chickpea Salad with Tomatoes and Cucumber (see related recipes) -
1 tsp. cumin -
1/4 tsp. black pepper -
3 cup couscous
Directions
Tip: Click on step to mark as complete.
-
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.