Indian Chickpea Ragout with Vegetables
Dive into the vibrant flavors of this Indian Chickpea Ragout with Vegetables—a hearty, plant-based one-pot dish that's bursting with warmth and spice. This recipe combines soft, protein-packed chickpeas with colorful vegetables like carrots, zucchini, and red bell peppers, all simmered in a luscious coconut milk-based sauce infused with aromatic spices such as cumin, garam masala, and turmeric. Fresh ginger, garlic, and a splash of zesty lemon juice add layers of brightness, while cilantro ties it all together with a refreshing herbal note. Ready in under an hour, this comforting vegan ragout is perfect served over fluffy basmati rice or with warm naan to soak up every flavorful bite. It's a wholesome, crowd-pleasing meal that’s as nutritious as it is delicious!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 4 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 1 teaspoon garam masala
- 0.5 teaspoon red chili powder (optional, adjust to taste)
- 2 medium tomatoes, finely chopped
- 2 cups chickpeas, cooked or canned (drained and rinsed)
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 1 cup coconut milk
- 1 cup vegetable broth or water
- 2 tablespoons fresh cilantro, chopped
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot or deep pan over medium heat.
Add the chopped onion and sauté until golden and softened, about 5 minutes.
Stir in the garlic, ginger, and cumin seeds, cooking for another minute until fragrant.
Add the ground coriander, turmeric powder, garam masala, and red chili powder (if using). Stir well to coat the onions in the spices.
Add the chopped tomatoes and cook until they break down and form a thick sauce, about 5 minutes.
Stir in the chickpeas, carrot, zucchini, and red bell pepper, mixing everything together.
Pour in the coconut milk and vegetable broth (or water). Stir to combine and bring to a gentle simmer.
Cover and let it cook for about 20 minutes, stirring occasionally, until the vegetables are tender and the flavors meld together.
Season with salt and black pepper, adjusting to taste.
Turn off the heat and stir in the fresh cilantro and lemon juice for a burst of freshness.
Serve warm with rice, naan, or as a standalone dish. Enjoy!
Nutrition Facts
Calories |
1309 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.5 g | 56% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4068 mg | 177% | |
| Total Carbohydrate | 193.6 g | 70% | |
| Dietary Fiber | 47.8 g | 171% | |
| Total Sugars | 62.1 g | ||
| Protein | 49.1 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 436 mg | 34% | |
| Iron | 20.3 mg | 113% | |
| Potassium | 3604 mg | 77% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
