Sautéed Zucchini, Tomato and Chickpea Ragout

Updated:Apr 9,2014
 


SCwH-Sautéed Zucchini, Tomato and Chickpea Ragout

Sautéed Zucchini, Tomato and Chickpea Ragout

Description

Italian

6 servings

About $2.39 per serving


2 medium zucchini or 3 yellow squash, chopped into bite-size pieces
1 (28 oz.) can no-salt added or low-sodium crushed tomatoes
6 cups Chickpea Salad with Tomatoes and Cucumber
1 teaspoon ground cumin
¼ teaspoon ground black pepper
3 cups cooked whole-wheat couscous

  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 Tips: 1 (16 oz.) package whole-wheat spaghetti can be used as a substitute for the couscous.

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.

Cooking Tips: 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.


Per serving:

Calories273
Total Fat4.0 g
Saturated Fat0.5 g
Trans Fat0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat1.5 g
Cholesterol 0 mg
Sodium59 mg
Carbohydrates50 g
Dietary Fiber10 g
Total Sugars9 g
Protein 12 g


Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.