North African Vegetable Ragout
Dive into the vibrant flavors of this North African Vegetable Ragout, a hearty and nutrient-packed stew brimming with aromatic spices and colorful veggies. This plant-based recipe comes to life with warming notes of cumin, coriander, cinnamon, and paprika, balanced by the natural sweetness of carrots, zucchini, and red bell pepper. Protein-rich chickpeas meld seamlessly with tender eggplant and a luscious tomato broth, creating a dish that's as satisfying as it is wholesome. Ready in under an hour, this one-pot wonder is perfect for weeknight dinners or meal prep and pairs beautifully with fluffy couscous, crusty bread, or steamed rice. Garnish with fresh cilantro or parsley for a fragrant finishing touch. With its bold spices, simple preparation, and comforting appeal, this vegetable ragout is a true celebration of North African cuisine!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 1 teaspoon paprika
- 0.25 teaspoon cayenne pepper (optional)
- 2 medium carrots, peeled and chopped
- 1 medium zucchini, chopped
- 1 medium eggplant, chopped
- 1 medium red bell pepper, chopped
- 1 15-ounce can chickpeas, drained and rinsed
- 1 14-ounce can diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the cumin, coriander, cinnamon, paprika, and cayenne pepper (if using). Stir to coat the onions and garlic in the spices, cooking for 1 minute.
Add the chopped carrots, zucchini, eggplant, and red bell pepper. Stir well to combine, and cook for 5 minutes to slightly soften the vegetables.
Pour in the diced tomatoes, vegetable broth, and chickpeas. Stir to mix everything together.
Season with salt and black pepper, then bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let simmer for 25-30 minutes, stirring occasionally, until the vegetables are tender and the flavors are well combined.
Taste and adjust seasoning if needed.
Serve the ragout warm, garnished with fresh cilantro or parsley if desired. Enjoy with bread, couscous, or rice.
Nutrition Facts
Calories |
384 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1272 mg | 55% | |
| Total Carbohydrate | 60.5 g | 22% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 19.8 g | ||
| Protein | 15.6 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 141 mg | 11% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1449 mg | 31% | |
*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.
