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Italian Vegetable Ragout

 

44

Yield

6

servings

Prep

25

min

Cook

35

min

Ready

1

hrs

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 pound potatoes
peeled and cut in 1 1/2" cubes
*
1 pound brussels sprouts
tough leaves removed, ends trimmed, cut in half
1 medium cauliflower florets
cut in large florets
*
1 pound swiss chard
tough stems removed, torn in bitesize pieces
2 tablespoons olive oil
1 cup onions
chopped
1 cup celery
chopped
3 large garlic cloves
finely chopped
*
1 tablespoon marjoram
fresh, or 1 ts dried marjoram
*
1 large zucchini
ends trimmed, cut in 1" cubes
2 large carrots
peeled, sliced thickly, on the diagonal
1 teaspoon kosher salt
¼ teaspoon black pepper
freshly ground
*
16 ounces chickpeas (garbanzo beans)
drained, rinsed with water
Serve over
1 x pasta, whole wheat
spaghetti, or steamed brown rice
*
Garnish
¼ cup 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

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Nutrition Facts

Serving Size 358g (12.6 oz)
Amount per Serving
Calories 21026% of calories 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?

 

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