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Italian Vegetable Ragout

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Recipe

 

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

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

Amount Measure Ingredient Features
453.6 g potatoes
peeled and cut in 1 1/2" cubes
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453.6 g brussels sprouts
tough leaves removed, ends trimmed, cut in half
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1 medium cauliflower florets
cut in large florets
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453.6 g swiss chard
tough stems removed, torn in bitesize pieces
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3E+1 ml olive oil
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237 ml onions
chopped
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237 ml celery
chopped
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3 large garlic cloves
finely chopped
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15 ml marjoram
fresh, or 1 ts dried marjoram
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1 large zucchini
ends trimmed, cut in 1" cubes
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2 large carrots
peeled, sliced thickly, on the diagonal
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5 ml kosher salt
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1.3 ml black pepper
freshly ground
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462.4 ml/g chickpeas (garbanzo beans)
drained, rinsed with water
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Serve over
1 x pasta, whole wheat
spaghetti, or steamed brown rice
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Garnish
59 ml basil
fresh, chopped
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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 21026% 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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