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Italian Vegetable Ragout

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Submitted by kraye

Italian vegetable ragout simmers potatoes, Brussels sprouts, cauliflower, Swiss chard, zucchini, and chickpeas in a marjoram-scented tomato base. A hearty meatless main over whole wheat pasta or brown rice.

YIELD

6 servings

PREP

25 min

COOK

35 min

READY

1 hrs

This is a stew that takes the Italian peasant approach seriously, building deep vegetable flavor from a parade of garden ingredients without a drop of stock or cream. Blanching the potatoes, Brussels sprouts, and cauliflower first jumpstarts their cooking and lets the Swiss chard wilt without going army green.

Reserving ½ cup of that vegetable cooking water is the real secret. It carries the dissolved minerals and starch that make the finished sauce silky and full-bodied. Marjoram (a softer, sweeter cousin to oregano) is the herb that ties everything together, and a can of chickpeas added at the end turns this into a satisfying meatless main.

Chef Tips

  • Cut the vegetables into similar sizes so they cook at similar rates. Big potato chunks paired with thinly sliced carrots will leave you with mush in one and crunch in the other.
  • Save the chard stems if you have time. Chop them and add with the celery and onions for an extra textural element and to avoid waste.
  • Don’t skip reserving the cooking water. Plain water won’t give the same body to the sauce. If you forget, swap in a little vegetable broth.
  • Add the chickpeas only at the very end. They’ve already been cooked, and overcooking turns them mushy and breaks down the skins.

Variations

  • Stir in a 2-inch piece of parmesan rind during the simmer for an extra layer of umami depth (remove before serving).
  • Add a pinch of red pepper flakes with the marjoram for a bit of heat.
  • Swap chickpeas for cooked cannellini beans or butter beans for a creamier-textured legume.

Ingredients

1 453.6
POUND G POTATOES
peeled and cut in 1 1/2" cubes *
1 453.6
POUND G BRUSSELS SPROUT
tough leaves removed, ends trimmed, cut in half
1 1
MEDIUM MEDIUM CAULIFLOWER FLORETS
cut in large florets *
1 453.6
POUND G SWISS CHARD
tough stems removed, torn in bitesize pieces
2 30
TABLESPOONS ML OLIVE OIL
1 237
CUP ML ONIONS
chopped
1 237
CUP ML CELERY
chopped
3 3
LARGE LARGE GARLIC CLOVES
finely chopped *
1 15
TABLESPOON ML MARJORAM
fresh, or 1 ts dried marjoram *
1 1
LARGE LARGE ZUCCHINI
ends trimmed, cut in 1" cubes
2 2
LARGE LARGE CARROTS
peeled, sliced thickly, on the diagonal
1 5
TEASPOON ML KOSHER SALT
¼ 1.3
TEASPOON ML BLACK PEPPER
freshly ground
16 462.4
OUNCES ML/G CHICKPEAS (GARBANZO BEANS)
drained, rinsed with water
Serve over
1
X PASTA, WHOLE WHEAT
spaghetti, or steamed brown rice, to taste *
Garnish
¼ 59
CUP ML BASIL
fresh, chopped *

Directions

Bring a large pot of salted water to a boil.

Cook potatoes, Brussels sprouts and cauliflower for five minutes.

Add Swiss chard and boil one minute more. Reserve ½ cup of the cooking liquid. Drain vegetables; set aside.

Heat oil in a large Dutch oven over medium-high heat. Add onion, celery and garlic; sauté three minutes.

Stir in marjoram, reserved cooking liquid, tomatoes, zucchini, carrots, salt and pepper, and reserved vegetables.

Stir well, cover, and cook over medium-low heat until vegetables are just cooked through, 15 to 20 minutes. Stir in chick peas and just heat through.

Transfer to a serving dish and garnish with basil. Serve over whole wheat spaghetti or steamed brown rice.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 358g (12.6 oz)
Amount per Serving
Calories 210 26% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1024mg 43%
Total Carbohydrate 12g 12%
Dietary Fiber 9g 35%
Sugars g
Protein 17g
Vitamin A 189% Vitamin C 143%
Calcium 12% Iron 21%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
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