Recipe: Chickpea and Vegetable Ragout (using curry and yogurt)

CHICKPEA AND VEGETABLE RAGOUT

1 Tbsp. olive oil
1 1/2 cups diced onion
2 carrots, sliced, about 1 cup
1 rib celery, sliced, about 1 cup
1 garlic clove, chopped
1 1/2 to 2 tsp. curry powder (or to taste)
1/2 tsp. ground cumin
1 (19 oz.) can chick peas, drained and rinsed
1 (15 oz.) can chopped tomatoes with juices
1 cup frozen cut green beans
1 medium sweet potato (about 8 oz.), peeled and cut into 1/2-inch cubes
1/4 cup golden raisins
2 small zucchini (about 12 oz.) quartered lengthwise and cut into 1/2 inch pieces
salt and black pepper, to taste
1 cup plain non-fat yogurt at room temperature
2 Tbsp. chopped roasted peanuts for garnish

In a 10-inch non-stick skillet that has a tight fitting lid, heat oil over medium heat. Add onion, carrots, celery and garlic and cook 10 minutes, stirring, being careful not to let vegetables brown.

Add curry and cumin and cook, stirring, 1 minute.

Add chick peas, tomatoes, beans, sweet potato and raisins.

Cover skillet and cook for 10 minutes. Check occasionally and add tablespoons of water as needed to keep mixture moist.

Stir in zucchini, cover and cook until all vegetables are tender, about 5 minutes longer. Add salt and pepper to taste. Remove from heat and let stand uncovered for 1 or 2 minutes.

In a medium bowl, stir yogurt until smooth. Add a spoonful of hot vegetable mixture and stir to blend. Add to skillet and stir in until completely blended.

Transfer to serving dish and garnish with peanuts.

Makes 6 servings, each containing about 217 calories and 4 grams of fat
Source: the American Institute for Cancer Research